Healthy Banana Nut Muffins Recipe With No Oil and Sugar
Banana Walnut Muffins
In response to the question, "Does anyone have any good recipes for banana muffins? I am looking for less oil and less sugar." by tarajeyaram, I'd like to share a recipe that does not include either oil or sugar.
Whatever the reason may be to cut back on oil and sugar, there is a way to still enjoy a warm piece of banana nut muffin without those ingredients.
Baking is a work of art, yet muffins offer a less intimidating opportunity for novice bakers to experiment with. If this is your first time baking banana muffins, then you're in luck. The only skill that you really need is the ability to follow this simple recipe. It also helps to put some trust into this author like your life depends on it. No, really...just relax. This recipe is quite easy to make- you don't even need a mixer!
These healthy muffins are soft and a bit more dense, filled with banana flavor and a subtle crunch from the nuts. The best part is they're healthier! There is absolutely no comparison to the banana muffins that you buy at the store. Although I have to admit Whole Foods does have some amazing muffins.
Substituting oil and sugar
When swapping ingredients, it's a matter of understanding how they contribute to the mix. Oil adds moisture and sugar adds a sweetness to our taste buds. So in order to replace those two ingredients, you will need applesauce and a bit of honey.
Other replacements for sugar:
- Stevia: A natural sweetener from the leaves of the Stevia plant. It has zero glycemic index, zero calories and zero carbs. It is 25-30 times sweeter than sugar, and far more healthy!
- Honey: Use natural, raw honey.
- Maple syrup: Use pure maple syrup. Otherwise you'd missing the point of eating healthy here. You might as well just put regular sugar.
- Raw organic agave
Other replacements for oil:
- Apple sauce: Healthiest choice!
- Sour cream
Alright, let's line them up!
The riper bananas have more flavor and nutrients.
Banana Nut Muffins Recipe
You will need the following ingredients:
- 2 cups organic unbleached white flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/4 - 1/2 teaspoon sea salt (use personal preference on sodium intake)
- 1 cup ripe smashed banana (about 2-3)
- 1/2 cup apple sauce
- 1/4 cup pure honey
- 2 eggs (room temp)
- 1 teaspoon vanilla extract
- And the final ingredient: Walnuts!!
*You can leave the nuts out...but they make a difference in texture and taste!
*If you use whole wheat flour: Use 2 cups of whole wheat flour, add 2 tablespoons of orange juice, and cut back the apple sauce to 1/3 cup.
- at flour substitution, see the last paragraph.
- Do not over mix the batter! Just gently "fold" the wet and dry ingredients together.
- The riper the banana, the more flavor and nutrients it offers.
- Your oven is different from my old one. So your cooking time may be different. It's better to check them sooner than the cooking time that is recommended. Just insert a toothpick in and if it comes out clean, they're done.
- Eat them right away while it's warm!
Instructions for Banana Walnut Muffins
- Preheat oven to 350 degrees F.
- In a large mixing bowl, combine all the dry ingredients.
- In another bowl, gently whip the eggs. Mash the bananas really well and add it to the eggs.
- Add the rest of wet ingredients in to the egg/mashed bananas
- Stir the wet and dry ingredients together.
- Pour mixture into prepared muffin pan lined with cupcake liners.
- Bake for 25-30 minutes until golden brown. Depending on your oven, you might have to bake it a little longer. Just insert a toothpick in and if it comes out clean, the muffins are ready.
Whole Wheat Banana Nut Muffins
As you know, I prefer wheat flour over white flour when it comes to baking. White flour plays evil games with my sugar level, bringing it up and down, threatening the possibility of weight increase and diabetes. So for a healthier recipe I use 2 cups of whole wheat flour, add 2 tablespoons of orange juice, and cut back the apple sauce to 1/3 cup.
Orange juice was a secret from the well trusted King Arthur website. It cuts out that slightly bitter wheat taste that you may not be used to. Who knew King Arthur could rule Britain and bake at the same time?
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