Brain-Boost Banana Muffins

When life give you too many brown bananas, you know it's time to make banana cake.

Is it just me, or are all kids obsessed with bananas? I never really loved bananas as a standalone fruit, but as soon as I had kids, I started stock-piling them as my secret weapon:

  • Trying to wean your toddler off of breastmilk – here, have a banana

  • Your kid is crying & you don’t know why – here, have a banana

  • Child tries to grab your phone at every possible chance – here, have a banana-phone

  • Need to make a healthy cake for kindergarten – here, have some banana-cake

Bananas are now a staple in our home, and while I usually don’t eat them as is, I love using them to make naturally sweet, sugar-free treats. And, last week, we had an abundance of overly-ripe brown bananas, so I knew it was time to get baking.


The benefit of using fruit as opposed to a sweetener like honey or maple syrup is that you also get the fiber from the banana, which slows down the absorption to help create long-lasting energy and prevent a blood sugar crash.


These muffins can actually be a great breakfast option as they’re rich in fiber, protein and high-quality fats. Here's what else is awesome about them:


Bananas are a great source of potassium to help regulate muscle and nerve function. They also contain vitamin B6, which is important for a healthy nervous system and can help regulate mood.


Eggs are also a brain-boosting food since they contain choline, which supports the nervous system.


Almond flour contains magnesium, which is another micronutrient that supports healthy brain function. Almonds also contain B-vitamins and Iron, and are a wonderful energy-boosting food.


Cinnamon, aside from lending its earthy, warm flavor, is known to lower post-meal blood sugar levels, so it’s often a perfect addition to baked goods.


These muffins are so simple and will take you about 5-7 minutes to actively prepare. You can make them in the evening, and the next day’s breakfast or snack is all set to go.


Recipe: Brain-boost banana muffins


Ingredients:

  • 2 large, ripe bananas

  • 3 eggs

  • ½ cup natural peanut butter (or almond butter)

  • ½ cup almond flour

  • 1 tsp cinnamon

  • ½ tsp baking soda

  • ¼ cup chocolate chips (optional)

*Note that these do not use any added sweetener. I love the natural sweetness, but if you want them to taste more like a dessert, simply add 2 tbsp of honey or maple syrup.


Instructions:

  1. Heat oven to 180°C. Prepare a 12-cup muffin tray. I like to use silicon. If using a different kind, either insert muffin liners or lightly grease with coconut oil.

  2. In a large bowl, mash up the bananas using the back of a fork. Then add in the eggs and use a whisk to beat everything together. Try to get most of the banana clumps out.

  3. Add in the peanut butter, and mix well to combine.

  4. Swap out your whisk for a wooden spoon. Add the almond flour, cinnamon, and baking soda, and mix well until you have a smooth batter.

  5. Transfer batter to the muffin tray using about ¼ cup for each muffin. You want to fill each muffin cup about half-way. If you want, sprinkle some chocolate chips over top (or any other topping you like – eg. chopped walnuts, raisins, blueberries, etc). I like to make half plain and half with chocolate chips.

  6. Place in the oven and bake for 12-15 minutes, until the muffins are nicely browned.

Enjoy!


Tel Aviv, Israel

ilanahartnutrition@gmail.com

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