Harmonious Eating

Health & Nutrition Blog by Jorge Jurado


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Whole Wheat Honey Banana Nut Muffins Recipe

This past weekend, while on my 16 mile long run, I had a lengthy amount of time to start thinking of the perfect recipe to initiate my food section on Harmonious Eating. Miles later the perfect idea struck!  I remembered my great love for those warm & sweet banana nut muffin freshly baked from my local bakery. While they are undeniably delicious, most bakers are more concerned about taste and not the nutritional value of the muffin. I decided to make my own healthier version of the banana nut muffin. It includes an untraditional approach to its normal ingredients, but it’s equally delicious and much more nutrition cautious!

Here are the ingredients needed to make delicious whole wheat honey banana nut muffins.

Ingredients


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Serves 12 normal sized banana nut muffins:

  • 2 eggs
  • 2 Bananas (the more ripe the better)
  • 1 1/2 cups of whole wheat flour
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup melted butter (1 stick)
  • 1/2 teaspoon of cinnamon (recommended)
  • 1/2 cup chopped walnuts (optional)
  • 1/3 cup pure maple syrup
  • 1/4 teaspoon of baking powder

After you have gathered all the necessary ingredients for the whole wheat honey banana nut muffins you will need to complete these 3 easy steps:

Instructions


  • Preheat the oven to 350 degrees & line a muffin pan with either paper or silicone liners.
  • Grab a large bowl and whisk the flour, baking soda, salt, cinnamon, and baking powder. After, make a well in the center of the flour and place your eggs, syrup, and butter. Next, mix with a fork and set aside to complete the next step.
  • Mash your two bananas together and then add your walnuts (optional). Then you will continue the process by folding this into the muffin batter. When all your ingredients are together you will finally distribute the muffin batter evenly into 12 muffin cups. Baking time is an approximate of 20-25 minutes. The muffins will start to get a golden brown, indicating your banana nut muffins are complete.

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When the banana nut muffins are complete, grab a small cup and mix both honey and flax seed. When pouring, make sure to include more honey than flax-seed. Then gently spread your honey mix over the muffins until you reach your desired sweetness. The addition of honey will give this whole wheat banana nut muffin a natural sweet taste, and the flax seed will increase this treats nutritional value.

Enjoy!

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5 Super Foods Your Body Needs Now

Acai

While there is a large selection of berries, you can’t go wrong with the acai berry. This exotic purple berry is most commonly found in the rain forests of South America. They are considered one of the best superfoods thanks to their extremely high levels of anthocyanin, a powerful compound that battles diseases caused by oxidative damage. Unfortunately these fresh berries aren’t so readily available at supermarkets just yet, but they are found in some frozen food sections as well in the forms of powder and tablets. Whole Foods offers a goji and acai juice blend, a quick and delicious way of getting your acai berry intake (see link below).

http://www.wholefoodsmarket.com/products/goji-and-acai-juice-blend

Acai Berry Nutrient Facts

Per 4 ounces (104 grams):  Calories: 247, Carbohydrates: 4g, Sugar: 2g, Fiber: 16g

Chia Seeds

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The Chia seed is the richest plant source of Omega 3 fatty acids and contains large amounts of fiber and calcium. This edible seed can be traced back to the Mayan and Aztec cultures, yet it is no surprise people still continue to include Chia seeds in their diets today. Due to their nutty flavor, they can easily be mixed in cereal as well as smoothies. This unprocessed and whole grain super food is one to definitely include in your everyday diet!

Chia Seeds Nutrition Facts

Serving size: 1 ounce (28 grams): Calories: 137, Fat: 9g, Carbohydrates: 12g, Dietary fiber: 11g, Protein: 4 g

Quinoa

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Including this nutrient packed seed into your meals will bring a multitude of benefits to your body. Quinoa is 15% protein which is double the amount usually found in other grains. It is generally associated with contributing to the gluten free diet, a treatment for people with celiac disease. It can also be included in a wide variety of recipes, making it a product that can be used in all meals throughout the day. Here is my favorite quinoa recipe that I always refer back to:

http://www.cookinglight.com/food/recipe-finder/cooking-with-quinoa

Quinoa Nutrition Facts

Serving Size: 1 Cup, Kcal: 233, Total Fat: 3.6g, Dietary Fiber: 5g, Protein: 8g

Walnuts 

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Are you a nut fan? Try walnuts! You don’t need a whole lot of this super food to enjoy its healthy doses of omega 3 fatty acids, copper, manganese, as well as alpha-linolenic. Most importantly, walnuts have a very rare form of Vitamin E called gamma-tocopherol which helps protect your heart from potential disease. While consuming this food in large portions is not recommended because they are high in calories, small portions of walnuts can be incorporated through out the day. Walnuts can be easily included in delicious smoothies and salads!

Walnut Nutrition Facts

Serving Size: 1 ounce (28 grams), Calories: 190, Total fat: 18g, Protein: 4g, Dietary Fiber: 2g

Salmon 

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Salmon is one of the most nutrition packed fishes in the market. Like chia seeds and walnuts, this fish is high in Omega-3 fatty acids, which is a healthy fat that reduces your risk of Cardio Vascular diseases. As well other benefits such as increasing brain efficiency, preventing loss of vision, and improving metabolism.  If the vitamins and minerals in this delicious fish don’t convince you, the 22 grams of protein per every 3 oz sure will!

Salmon Nutrition Facts 

Serving size: 3 Calories: 127, Fat: 3.8g, Sodium: 73mg, Protein: 21.7g