Sugar-free, oil-free, whole wheat banana muffins that are kid-approved? Iâ€™ve got you covered!
I took a muffin recipe and made some healthy substitutions that got the thumbs up from both of my kids. So what substitutes did I make to give this traditional favorite a healthier edge?
Whole wheat flour instead of white flour â€“ This is an easy one. Whole wheat flour hasnâ€™t been processed and stripped of the fiber and nutrients like white flour so you get more fiber, iron, calcium and protein. Iâ€™ve found for baked goods, it doesnâ€™t change the taste too much so the kids hardly notice.
Honey instead of sugar â€“ The rule of thumb is you can substitute 1:1 BUT you need to reduce the liquid in your regular recipe and add baking soda to balance out the acidity of honey. I think honey is sweeter than sugar so Iâ€™ve always found I can get away with a lot less honey than the 1:1 ratio. It has a lower glycemic index (GI) which means it doesnâ€™t raise blood sugar as quick as sugar, but it has slightly more calories, so thatâ€™s another good reason to reduce the amount.
Applesauce instead of oil â€“ This substitution fascinates me but itâ€™s never let me down. Again, this is a 1:1 ratio and no more saturated fats in your recipe and a lot less calories.
All this results in a deliciously sweet and moist healthier version of a traditional banana muffin recipe. So give this recipe a try and let me know what you think!
Healthy Banana Mini Muffins
- 1 cup whole wheat flour
- 1/4 cup applesauce
- 2 eggs
- 2 very ripe bananas mashed
- 1 tsp baking soda
- 1/4 cup honey
- 1 tsp ground cinnamon
- Preheat oven to 350 degrees.
- Grease 24 mini muffin tray with cooking spray or coconut oil.
- In a large mixing bowl, mix whole wheat flour, applesauce, eggs, mashed bananas, baking soda, honey and cinnamon.
- Blend until mostly smooth (small banana pieces in the batter are preferred).
- Spoon batter into muffin tray, filling each about 3/4 full.
- Bake for about 12-15 minutes.
- Cool before removing from tray and store in an airtight container (up to 5 days), or freeze in ziploc bag.