A little bit of kitchen alchemy makes these beauties healthy and yummy too.
I started experimenting with flaxseed in muffins back in 2000.
It took me more times than I’d like to remember to get the formula right so there was 1 tbsp (15 mL) of ground flaxseed per muffin and it tasted fantastic.
I seriously think I should have gotten a Nobel Prize or at the very least an Order of Canada for that bit of kitchen alchemy.
These muffins are a further refinement of the magic — with even more fibre and flavour, if I do say so.
Flaxseed is a Canadian-grown source of fibre, and for anyone who is keeping score, it contains not one but two types of dietary fibre that can contribute to your long-term health.
Flaxseed recently received a stamp of approval from Health Canada, which means products that contain flaxseed can make this claim on the package:
- Ground (whole) flaxseed helps reduce cholesterol.
- High cholesterol is a risk factor for heart disease.
But who needs a package when you can whip up your own delicious homemade muffins?
Bonus and a warning: These muffins taste really good — so good that they don’t taste like they are healthy. You are going to be tempted to eat more than one, say three. Please don’t. Eating three of these muffins all at once is the equivalent of eating all of your required grams of fibre, if you are an adult female, in one sitting. Have one a day, with something to drink. Then I’m happy, your colon is happy, you’re happy, everybody is happy.
Now here’s the recipe.
Banana chocolate chip muffins
Makes: 12 muffins
Prep time: 15 minutes
Cook time: 25 minutes
1 cup (250 mL) whole wheat flour
1 cup (250 mL) ground flaxseed
¾ cup (175 mL) wheat bran
¾ cup (175 mL) oat bran
2 tbsp (25 mL) wheat germ
1 tbsp (15 mL) cinnamon
1 ½ tsp (7 mL) baking soda
1 tsp (5 mL) baking powder
¼ cup (50 mL) chopped dark chocolate or dark chocolate chips
1 ¾ cup (425 mL) mashed banana (about 4 really ripe thawed frozen bananas — see tip below)
½ cup (125 mL) dark brown sugar, packed
¾ cup (175 mL) skim milk
¼ cup (50 mL) water
1 omega-3 egg
1 tbsp (15 mL) apple cider vinegar
- Make sure the rack in your oven is in the middle. Preheat the oven to 400°F (200°C). Line a muffin tin with large or jumbo paper cup liners. Set aside.
- In a large bowl using a fork or a wire whisk, mix together all the dry ingredients.
- In a medium bowl, beat the mashed banana, brown sugar, skim milk, water, egg and vinegar. The mashed banana really needs to be mixed in well
- Pour the wet ingredients into the dry ingredients and mix till just combined. This is the traditional muffin method for anyone who is keeping score with the muffin recipes in the book.
- Scoop into muffin cups and bake for 20 to 25 minutes or until done. Tip: this is going to look like you could make 18 muffins, but these whole grain muffins don’t raise that much and to get the full health hit you need to make only 12, no more….
Per serving (one muffin):
Protein 7 g
Total fat 7 g
Saturated fat 2 g
Trans fat 0 g,
Cholesterol 16 mg
Carbohydrates 38 g
Fibre 7 g
Sugars 16 g
Added sugars 10 g
Sodium 205 mg
Potassium 432 mg
Tip: Got a few overripe bananas kicking around your counter? Freeze them whole. Two things happen in the freezing: (1) you didn’t waste food and (2) freezing breaks down the cell walls inside the banana, so when they thaw they are the perfect consistency for baking.