Sullivan 180 Beautification Program Manager

Looking for a nutritious and easy breakfast? This Maple Banana Whole Wheat Muffin is my family’s favorite!  Adding walnuts, pumpkin seeds and dried cranberries into the muffin recipe boosts its nutritional value by adding a variety of vitamins, minerals, healthy fats, protein and fiber, making this muffin a balanced and filling breakfast option. Bananas provide natural sweetness, potassium, fiber, and vitamins, while walnuts deliver heart-healthy omega-3s and essential nutrients. Pumpkin seeds, also called pepitas, add magnesium, zinc and antioxidants, while dried cranberries offer additional sweetness with health-boosting polyphenols. Balanced, flavorful and perfect for grab-and-go mornings!

Yields: 12 Muffins

Ingredients:

•1/3 cup melted coconut oil or extra-virgin olive oil

•1/2 cup maple syrup

•2 eggs, preferably at room temperature

•1 cup packed mashed ripe bananas (about 3 bananas)

•1/4 cup milk of choice or water

•1 teaspoon baking soda

•1 teaspoon vanilla extract

•1/2 teaspoon salt

•1/2 teaspoon cinnamon, plus more for sprinkling on top

•1 3/4 cups whole wheat flour

•1/3 cup old-fashioned oats (optional), plus more for sprinkling on top

•1 teaspoon turbinado  (raw) sugar or other granulated sugar, for sprinkling on top (optional)

•1/2 cup toasted nuts, dried fruit, or other mix-in (optional)

Instructions:

1.Preheat the oven to 325 degrees F (165 degrees Celsius). Grease all 12 cups of your muffin tin with butter or non-stick cooking spray or use cupcake papers (a non-stick muffin pan will not need greasing).

2.In a large bowl, beat the coconut oil and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt, and cinnamon.

3.Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts or dried fruit, fold them in now.

4.Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats (about 1 tablespoon in total), followed by a light sprinkling of sugar, if desired (about 1 teaspoon in total). Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.

5.Place the muffin tin on a cooling rack to cool. If you didn’t use cupcake papers, you might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.

Recipe Credit: Food Gardening Network

Nutrition Information: Healthline

Photo Credit: Food gardening Netwok: Maple whole wheat muffins.