Blueberry Banana Muffins

Kitchen Notes

This simple recipe, with its organic, raw, whole food ingredients, is the perfect fit for any well balanced nutrition plan. Nothing unhealthy here! Low in fat, sodium and calories, but high in protein and good carbs. One muffin in the morning with your coffee or tea will give you the energy and nourishment you need to get your day started off right. Impressive when served to your weekend visitors before a bike ride along the beach or on your favorite hike, and even better for busy lifestyles since they can be made ahead and put in the freezer. Just take one out to thaw at bedtime for a ‘good morning grab-n-go’ option.

Blueberry Banana Muffins

Servings: 12 servings
Active time: 10 minutes
Total time: 50 minutes

Ingredients

• Olive oil spray for the tin
• 3/4 cup mashed, very ripe bananas (about 2)
• 3/4 cup nonfat plain yogurt
• 1/2 cup Mountain Wildflower Honey
• 1/3 cup olive oil
• 2 tsp vanilla extract
• 2 1/2 cups white whole-wheat flour
• 2 tsp aluminum-free baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 generous cup fresh or frozen organic blueberries
• 1/2 cup chopped walnuts, toasted (see toasting instructions below.)

Directions

1. Place an oven rack in the center of the oven and preheat to 425°F. Lightly spray a 12-cup muffin pan with olive oil.
2. In a large bowl, place the bananas, yogurt, honey, olive oil, and vanilla. Stir together until well mixed.
3. In a separate bowl, sift together the flour, baking powder, baking soda, and salt. Add the dry ingredients to the banana mixture and stir until just combined. Fold in the blueberries and the walnuts, if using.
4. Spoon the batter into the prepared muffin tin. Place the tin in the oven and reduce the heat to 400°F.
5. Bake for 25 to 30 minutes, or until the tops spring back when lightly touched. Let cool in the tin for 10 minutes before transferring to a cooling rack. Serve warm. (For longer storage, let cool completely and store in an airtight container at room temperature for up to 3 days or in the freezer for up to 2 months.)

Toasting the Walnuts

• To toast on the stovetop put the nuts in a small cast-iron or other heavy skillet over medium-high heat. Cook, shaking the pan continuously until the nuts smell fragrant and are golden, around 4 minutes and immediately transfer to a plate to cool.
• To toast in the oven, preheat the oven to 350°F. Spread the nuts in a single layer on a rimmed baking sheet. Bake until fragrant and lightly golden, 5 to 6 minutes.

Recipe from Jillian Michaels: The Master Your Metabolism Cookbook. Published by Crown Archetype