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August 27, 2020 ·

Healthy Banana Mini Muffins

Healthy Eating· Recipes

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Sugar-free, oil-free, whole wheat banana muffins that are kid-approved? I’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 – This is an easy one. Whole wheat flour hasn’t been processed and stripped of the fiber and nutrients like white flour so you get more fiber, iron, calcium and protein. I’ve found for baked goods, it doesn’t change the taste too much so the kids hardly notice.

Honey instead of sugar – 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 I’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 doesn’t raise blood sugar as quick as sugar, but it has slightly more calories, so that’s another good reason to reduce the amount.

Applesauce instead of oil – This substitution fascinates me but it’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!

muffins
Print Recipe

Healthy Banana Mini Muffins

Prep Time10 mins
Cook Time15 mins
Servings: 24 mini muffins

Ingredients

  • 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

Instructions

  • 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.

Notes

*Can replace applesauce with melted coconut oil.
*Can replace honey with maple syrup.
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☘️Happy St. Patrick’s Day! ☘️ I’m we ☘️Happy St. Patrick’s Day! ☘️ 

I’m wearing my green today and preparing to make some corned beef and cabbage for dinner, but what is this day about? Here are some fun facts:
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What are we celebrating? St Patrick’s Day commemorates the patron saint of Ireland, a missionary who brought Christianity to Ireland. It is celebrated on March 17th, which is the day he is believed to have died.
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Why shamrocks? St. Patrick used the 3-leaf shamrock to explain the Holy Trinity.
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Why green? Green has tradition in Ireland but an old folklore states that wearing green makes you invisible to leprechauns. If they can see you, they will pinch you! 
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Why corned beef and cabbage?  Well, corned beef and cabbage is NOT the traditional dish in Ireland! When Irish immigrants came to America, they couldn’t afford the more traditional pork and bacon, so they used the cheapest cut of meat they could find, beef brisket. So corned beef (not in any way related to corn but is a reference to the brine) and the inexpensive vegetable, cabbage, became the celebration dish of choice. (Side note, if you are Catholic and St. Patrick’s Day falls on a Friday during Lent, like today, diocese will usually issue a dispensation from abstinence, which means meat can be eaten today.  So queue the corned beef!).
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