Nuts are a delicious and good-for-you add-in to baked goods like banana nut muffins.
Is there something about you that’s a little nutty? Moi? Having 4 dogs is a little nutty. Right? But this makes me lucky (afterall, nobody calls me the cat lady).
Nutty or not, October 22 is National Nut Day! On this day, we celebrate nature’s nutrient powerhouses, (not to be confused with those of us who are a little loco)! Because the Recipe Redux couldn’t resist this day falling on one of our post days, they’ve asked us to share a nut filled recipe. Let’s all go nuts!
Here’s a fact that’s a little nutty: there once was a time when nuts were shunned. During the low -fat craze of the 1990’s, nuts were feared for their high fat content and potential to cause weight gain. Fortunately, there have been numerous studies pointing to the fact that as long as portions are controlled, including nuts is beneficial to health and may even help you lose weight. The good fats in nuts can help you feel full, and satisfy your hunger without raising cholesterol or other blood lipids. Nuts are an excellent source of fiber and provide a long list of nutrients including vitamin E, magnesium, folate and copper . A recent study from Harvard University and published in the New England Journal of Medicine concluded, eat nuts, live longer!
I enjoy snacking on nuts and use my hand as a way to keep portions in check. I also add nuts to baked goods , granola salads and yogurt. Because I had 5 overripe bananas, I choose banana muffins as my nut filled recipe today. These homemade muffins will never be rivaled by something store bought. Baking from scratch also has the advantage of putting you in control. So taking control of this recipe, I substituted low fat Greek yogurt for some of the butter; swapped 100% white whole wheat for some of the white flour; used polyphenol rich maple syrup for some of the sugar and yes, added nuts, walnuts in particular. From oven to table, my banana nut muffins are made a healthier, without compromising taste or quality. Be sure to check the links at the bottom of this post for more ways to go nuts!
What’s your favorite way to enjoy nuts?
Banana Nut Muffins
makes a dozen
- 3/4 cup sifted all purpose flour, plus more for dusting
- 3/4 cup sifted 100% white whole wheat flour
- 1 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 2 teaspoons ground cinnamon
- 2 large eggs
- 5 tablespoons butter, melted
- 1 cup mashed very ripe bananas (about 3)
- 1/2 cup pure maple syrup
- 1/2 cup sugar
- 1/2 cup plain low fat Greek yogurt
- 2 teaspoons vanilla
- 1/2 – 3/4 cup walnuts, chopped
1 Preheat oven to 325 degrees F.
2. In a medium bowl combine flours, baking powder, baking soda, salt, and cinnamon.
3. Whisk eggs in a large bowl and then beat in butter, bananas, maple syrup,sugar, yogurt and vanilla until smooth. Beat in dry ingredients just until combined. Fold in chopped nuts. Spoon batter into 12 muffin cups.
4. Bake 22 to 25 minutes or until a tooth pick inserted into the center comes out clean.