Recipe: Oat Bran Banana Nut Muffins

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I have always loved a good muffin. From the soft interior to the delicious crusty top to the endless varieties/flavors/mix-ins/etc., they are truly the star on any breakfast, brunch, snack, or tea time table. But what I don’t love about muffins is that sometimes they end up being more cupcake than muffin. Don’t get me wrong, I would never turn down a super-sized double chocolate chunk muffin (which can be a whopping 499 calories), but for everyday consumption, I like my muffins with a little more substance (and a lot less calories!).

So when I had seriously overripe bananas sitting on my kitchen counter, I wanted to whip up some banana nut muffins with a healthier edge. So after doing a little research and some adapting, here is a recipe for banana muffins that is not only delicious, but nutritious too!

It starts with the dry ingredients. Flour, oat bran (for a little nuttiness), brown sugar, baking powder, salt, cinnamon, and nutmeg. Whisk those ingredients together until smooth–be patient, the brown sugar can clump slightly and take a minute to work into the rest of the dry ingredients.

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Then pour in the wet ingredients–skim milk, some vegetable oil, an egg, some vanilla, and a healthy splash of whiskey. I like to add whiskey into baked goods that have banana in them because the whiskey brings out the banana flavor. If you don’t like to use alcohol when you cook/bake, feel free to leave it out!

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Gently stir the muffin batter until the dry ingredients just become moistened. Please don’t overmix your muffin batter… if you do, the muffins get tough and get those big air holes (which leaves you with more air and less muffin).

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All that’s left is to add in the stars of the show! I folded in two thoroughly mashed, almost too overripe bananas and a half-cup of pecans that I finely chopped. Again, if you don’t like pecans, swap them out for a nut you like (such as walnuts), or if you don’t care for them, leave the nuts out all together!

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Portion the batter into muffin tins lined with muffin cups…I have a passion for super cute muffin cups. I used a 1/4 cup ice cream scoop to make 14 muffins. You can also make about 40 mini-muffins if you use a tablespoon of batter per mini-muffin cup.

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Bake the muffins for about 18-20 minutes until they are slightly golden and a toothpick inserted in the center comes out clean.

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Yum! Serve alongside your breakfast/brunch favorites or with a cup of tea or coffee as a healthy afternoon treat!

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Check out more of Catherine’s delicious recipes by visiting Simply A (RD) Foodie and come back here every Wednesday for new recipes!

Recipe: Oat Bran Banana Nut Muffins

Total Time: 45 minutes

Serves: 14 standard muffins or 40 mini muffins

Serving Size: 1 muffin

Ingredients

  • 11/2 cups all-purpose flour
  • 1 cup oat bran
  • 1/2 cup light brown sugar, packed
  • 1 tablespoon + 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 11/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 3/4 cup skim milk
  • 1/4 cup vegetable oil
  • 1 egg
  • 11/2 teaspoons vanilla extract
  • 2-3 teaspoons good-quality whiskey (optional)
  • 2 medium-to-large overripe bananas, mashed
  • 1/2 cup pecans, finely chopped (optional)

Instructions

  1. Preheat your oven to 375 degrees. Line muffin tins with paper liners.
  2. In a large bowl, combine flour, oat bran, brown sugar, baking powder, salt, cinnamon, and nutmeg. Whisk to combine.
  3. In a small bowl, combine milk, vegetable oil, egg, vanilla, and whiskey. Whisk to combine. Pour the wet ingredients into the dry ingredients, mixing gently until the dry ingredients are just moistened.
  4. Add in the mashed banana and chopped pecans. Fold gently until combined. Portion out 1/4 cup measures of batter into each standard muffin cup. If making mini-muffins, use 1 tablespoon of batter per mini-muffin cup.
  5. Bake the muffins for 18-20 minutes until the tops are slightly golden and a toothpick inserted into the center of a muffin comes out clean.
  6. Serve immediately or store in an airtight container for 3 days (they also freeze like a dream!). Enjoy!

Nutritional Information:

187 calories | 7gm fat | 1gm saturated fat | 28gm carbohydrates | 253mg sodium | 2gm fiber | 1gm protein | 15mg cholesterol

http://im-perfectmagazine.com/recipe-oat-bran-banana-nut-muffins/

Recipe lightly adapted from Food.com

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Catherine is a registered dietitian, whose love of all things food and cooking started during her study abroad in Italy. She believes that all foods fit into a healthy diet (even chocolate cake), food tastes better when you cook it yourself, and that a well-stocked pantry is a lifesaver. Check her out at Simply a (RD) Foodie.

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