But since becoming a mom to a hungry little toddler, I've realized I need to pack a lot (vitamins, minerals, calories, healthy fats, protein, substantial carbs, fiber, etc.) into a little. Especially when Nya's having a picky eating day; I know one muffin will provide her enough nutritional variety. They provide the perfect "complete" meal. And the possibilities for creating different muffins featuring different foods are endless.
This is why muffins have become my go to food for Nya. I make sure to always have them on hand in the freezer for a quick snack or mini meal. They're great for on the go, packed with nutrition, super easy to make, and nearly mess free.
These banana muffins will rival any banana muffin you've tried. They're moist, fluffy, and full of banana. You can easily adapt this recipe, as with any, to suit your family's preference. Add some chocolate chips, chopped nuts, or turn it into banana bread if you wish.
Another special treat? Pulse dates and almonds in food processor or high speed blender until just incorporated (should be chunky). Sprinkle this mixture on top before baking for a delicious crumble!
What you need:
10 Medjool Dates, softened and pitted (about 1 cup)
4 Small Bananas, ripened
*3/4 c Raw Almonds
1/2 tsp Pure Vanilla
3 Tbsp Water mixed with 1 Tbsp Ground Flax
1 tsp Cinnamon
1 tsp Baking Powder
Dash of Sea Salt
** 1.5 c Oat Flour (Grind your own - about 1 3/4 cups whole oats)
* You can use any nuts you wish, or substitute 1/2 c nut butter - I've done this and it's just as delish! If subbing nut butter, do not add it until step 2.
** You can sub any flour you wish. Brown rice, Quinoa, Spelt, and whole wheat all work well!
What you do:
1. In a high speed blender or food processor, blend dates, bananas and almonds until smooth. Transfer to a large mixing bowl.
 |
| Dates, Bananas, Almonds |
2. Add the water/flax and vanilla, and stir well. (If using nut butter, add it here).
3. Add remaining ingredients (Cinnamon, Baking Powder, Salt, and Oat Flour) and stir until incorporated.
 |
| All ingredients combined |
4. Spoon into silicon or slightly oiled muffin pans, and bake for 12 minutes at 350 degrees. Makes 44 mini muffins.
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| Ready for oven! |
Enjoy!
Why These Ingredients:
Almonds - High in Biotin, Vitamin E, Manganese, Copper, B2, Potassium (promotes a healthy and responsive nervous system), Magnesium, and healthy fats. Almonds are known to lower cholesterol, reduce heart disease risk, and improve the flow of blood, oxygen, and nutrients throughout the body
Bananas - Provide a variety of vitamins and minerals such as Vitamin C, Potassium, Vitamin B6, Manganese, Magnesium, Folate, Riboflavin, Niacin, Vitamin A, and Iron. Studies have shown that bananas aid in lowering blood pressure, reduce the risk of asthma, improve blood sugar, and support heart health.
Dates - High levels of Soluble Fiber, Iron, and Potassium contain excellent levels of Selenium, Manganese, Copper, and Magnesium. Helps formulate friendly bacteria in intestines (helps with constipation and digestive issues). Dates have also shown in research studies to reduce the risk and impact of abdominal cancer.
Ground Flax - High in Omega-3 Fatty Acids and Fiber. Also known to improve blood sugar, lower cholesterol, and protect against cancer and radiation.
Oats (Unprocessed) - Known to improve the immune system, control blood pressure, lower bad cholesterol, and stabilize blood sugar. They have also been shown to lower the risk of Type 2 Diabetes, and phytoestrogen compounds (called lignans) in oats have been linked to decreased risk of hormone-related diseases such as breast cancer. Oats also provide high levels of Manganese, Fiber, Iron, Phosphorus, Biotin, Vitamin B1, and Magnesium.
Nutrition Info per Muffin:
Calories: 43.5
Fat: 1.4 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 11.4 mg
Carbohydrates: 7.1 g
Fiber: 1.2 g
Sugars: 3.2 g
Protein: 1.2 g
Looking for other first meals for your baby or tot?
Try these power packed "all in one" meals that were, and are, a hit in our home!
To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.
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