Healthy Banana Muffins

Healthy Banana Muffins

Two Glasses with Detox Green Smoothie

Banana muffins, a timeless treat loved by many, can be transformed into a wholesome delight when crafted with nutritious ingredients like maple syrup, bananas, flaxseed, and cinnamon. Beyond their delicious taste, these muffins offer a plethora of health benefits, making them a guilt-free indulgence.

Maple Syrup – A Natural Sweetener: Replace refined sugars with maple syrup, and you not only add a rich, caramel-like sweetness to your muffins but also benefit from its nutritional profile. Unlike processed sugars, maple syrup contains antioxidants and minerals, including zinc and manganese. The antioxidants may help combat oxidative stress in the body, contributing to overall well-being.

Bananas – Nature’s Energy Boosters: Bananas, a staple in healthy baking, bring a natural sweetness and moisture to the muffins. Beyond their delightful taste and texture, bananas are rich in potassium, vitamin C, and vitamin B6. Potassium supports heart health, while B vitamins play a crucial role in energy metabolism, making these muffins a satisfying and nutritious grab and go snack when on the run.

Flaxseed – A Source of Omega-3 Fatty Acids: Adding flaxseed to your banana muffins not only imparts a nutty flavor but also boosts their nutritional value. Flaxseeds are an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits. Moreover, flaxseed is a good source of dietary fiber, promoting digestive health and helping maintain a sense of fullness to help avoid over indulging.

Cinnamon – More Than Just Flavor: The warm and comforting aroma of cinnamon in banana muffins is more than just a flavor enhancer. Cinnamon has been linked to various health benefits, including its potential to regulate blood sugar levels and reduce inflammation. Additionally, cinnamon adds a delightful spice without the need for excessive sugar, making it a smart choice for those mindful of their sweet intake.

Indulging in banana muffins crafted with maple syrup, bananas, flaxseed, and cinnamon is not just a delightful treat for your taste buds but also a conscious choice for your health. Embrace the natural sweetness of maple syrup, the nutritional prowess of bananas, the omega-3 goodness of flaxseed, and the blood sugar balance of cinnamon. These wholesome ingredients elevate the classic banana muffin into a snack that nourishes both the body and the soul. 

Healthy Banana Muffins

These healthy banana muffins are soft, fluffy, and full of spiced banana flavor. I like to make a double batch and freeze the extras to have on hand for quick breakfasts or snacks.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients
  

  • 4 tbsp ground flaxseed + 4 tbsp warm water
  • cups cups whole-wheat pastry flour, (or white/wheat mix)
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 2/3 cup unsweetened almond milk
  • 1 tbsp apple cider vinegar
  • 1/3 cup maple syrup
  • 1/3 cup olive or avocado oil
  • 1 tsp vanilla
  • 1 cup mashed ripe banana, about 2 bananas
  • 1/2 cup stevia sweetened chocolate chips, optional

Notes

  1. Preheat the oven to 350°F and lightly grease or spray a 12-cup muffin tin.
  2. In a small bowl, combine the flaxseed and warm water and set aside to thicken for 5 minutes.
  3. In a large bowl, combine the flour, cinnamon, nutmeg, baking powder, baking soda, and salt.
  4. In a medium bowl, combine the almond milk, apple cider vinegar, maple syrup, oil, and vanilla and stir to combine. Stir in the flaxseed mixture.
  5. Add the wet ingredients to the bowl of dry ingredients and stir just until combined. Do not overmix. Fold in the mashed banana and chocolate chips, if using. Use a ⅓ cup measuring scoop to divide the batter into the muffin tin.
  6. Bake 18 to 20 minutes or until a toothpick comes out almost clean. Let cool 15 minutes, then transfer to a wire rack to continue cooling.

Stomach Ulcer Soothing Smoothie

Stomach Ulcer Soothing Smoothie

Two Glasses with Detox Green Smoothie

Check out this berry smoothie for a high antioxidant breakfast loaded with good bacteria to support healthy gut!

Foods that are rich in antioxidants and probiotics can help activate your immune system to help fight infections such as H.pylori that can cause stomach ulcers.

Antioxidants and Flavonoids

Studies have shown that the prevalence of stomach ulcers increases with age. 70% of stomach ulcers is caused by the bacterium Helicobacter pylori, or H. pylori. Most ulcers caused by H. pylori are completely treatable. But untreated stomach ulcers can lead to more serious problems, like internal bleeding and stomach cancer. 

If your stomach ulcer is caused by an H. pylori infection, foods that are rich in antioxidants may be beneficial. Antioxidants found in bright coloured fruits and vegetables can help activate your immune system and help combat a H. pylori infection. Read our latest article to learn more about stomach ulcers.

Flavonoids are a phytonutrient found in certain fruits such as berries which can help protect the stomach lining by defending the lining of the stomach and allowing ulcers to heal. In one laboratory study, extracts of various berries inhibited the growth of H. pylori. (4) Also probiotics found in fermented foods such as kefir can also help. Studies have shown that probiotics may be helpful in wiping out H. pylori. The best bacteria to help do this includes LactobacillusBifidobacterium, and Saccharomyces.

Try this easy and delicious berry smoothie

References

(1) https://pubmed.ncbi.nlm.nih.gov/18343637/

Stomach Ulcer Soothing Smoothie

Checkout this berry smoothie for a high antioxidant breakfast!
Prep Time 5 minutes

Ingredients
  

  • 1 1/2 cups Frozen Berries
  • 1 cup Plain Kefir
  • 1/2 Banana (medium)
  • 1 tbsp Raw Honey

Instructions
 

  • Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

Notes

Nutrition (per serving)
Calories 372
Iron 2mg
Fat 3g
Vitamin D 101IU
Carbs 77g
Fiber 10g
Thiamine 0mg
Sugar 62g
Riboflavin 0.6mg
Protein 15g
Cholesterol 10mg
Vitamin B6 0.2mg
Sodium 171mg
Folate 12μg
Potassium 1121mg
Vitamin B12 1.2μg
Vitamin A 537IU
Magnesium 16mg
Vitamin C 67mg
Zinc 0mg
Calcium 443mg
Selenium 1μg

Berry Beet Smoothie Bowl

Berry Beet Smoothie Bowl

Berries and beets are chock full of anthocyanins, which are a type of flavonoid with antioxidant, anti-inflammatory and anti-viral effects! Anthocyanins are the pigments that give these foods — raspberries, blueberries, beets, and so on — their deep red, purple and blue hues.

You can read more about the Power of Berries, including their ability potential inhibit viruses within human cells, in this detailed blog post!

This recipe is easy, delicious, and fun to look at!

Berry Beet Smoothie Bowl

Berries and beets are chock full of anthocyanins, which are a type of flavonoid with antioxidant, anti-inflammatory and anti-viral effects!
Total Time 10 minutes
Course Breakfast
Servings 2
Calories 136 kcal

Ingredients
  

  • 1 Beet cooked, medium, peeled, diced
  • 1 cup Frozen Mango
  • ½ cup Frozen Raspberries
  • 1 Pitted Date
  • 1 tsp Schisandra Berry Powder optional
  • 1 cup Unsweetened Almond Milk
  • ¼ cup Fresh Mixed Berries to garnish
  • 1 tbsp Dried Gogi Berries to garnish
  • 1 tbsp Raw Hulled Pumpkin Seeds to garnish
  • 1 tbsp Raw Hulled Sunflower Seeds to garnish
  • 1 tbso Chia Seeds to garnish

Instructions
 

  • In your blender or food processor, combine the beet, frozen mango, frozen raspberries, date, schisandra berry powder and almond milk. Blend until smooth and thick.
  • Transfer to a bowl and add desired toppings. Enjoy!

Notes

Nutritional information per serving:
Calories: 216
Carbs: 40g
Fibre: 8g
Sugar: 27g
Protein: 5g
Fat: 6g