Sunday, November 9, 2008

Heart Healthy Banana Nut Muffins

It's walnut harvesting time of the year again! Last fall, my friend gave me a whole bunch of walnuts in a bag and I made some Banana Tea Cake with Dates & Walnut with it. This year, instead of just receiving walnuts, I went to pick those wild walnuts with the friend.
Walnuts on its trees are interesting. Walnuts are protected in the shells and the shells are surrounded by the husks.

The immature husks are green and contains quite bit of moisture. As they ripen and dry, the husks will crack and the familiar look of walnut shell will appear.

Banana nut muffin is absolutely my favorite type of muffin. But typically, it's got a lot of fat and calories. In fact, the banana tea cake that I made last year was very filling. So this year, I challenged to make a banana muffin that is healthy, yet tasty. I have tried a few healthier versions of banana bread/muffin in the past and they were never good enough to try again. But this time, I found a great recipe that I can keep. Despite a very little amount of fat, it's very moist. It has oats, which helps lowering your bad cholesterol and walnuts, which contains Omega 3 that lowers triglyceride. And the size of the muffin is just perfect for breakfast with a cup of coffee!

Recipe of the Day
Heart Healthy Banana Nut Muffins

Ingredients (makes 12 muffins):
1 1/2 c AP Flour
1/2 c Sugar
1/4 c Rolled Oats
2 tsp Baking Powder
1/2 tsp salt

3 Mashed Very Ripened Bananas
1 Moderately Ripened Banana, sliced
1/2 c Milk
1 Large Egg
2 Tbsp Vegetable oil or Non-hydrogenated Margarine(I used Canola Harvest Margarine)
2 tsp Lemon Juice
1 1/2 c Walnuts, chopped

Preheat oven to 400 F. Lightly grease muffin tins (either vegetable oil or margarine). Combine flour, sugar, oat, baking powder, and salt in a medium bowl, whisk gently but mix well.
Place mashed bananas in a large bowl. Stir in milk, egg, oil, and lemon juice. Mix in dry ingredients and walnuts. Mix until the dry ingredients are just incorporated. Avoid over mixing. Scoop batter into muffin tins evenly. Place sliced bananas 2-3 pieces on top of each muffin batter. Bake muffins until golden brown and toothpick inserted into center comes out clean or about 20 minutes.


  1. This looks great. I like the idea of adding oats. They match with bananas really well, and keep the dish healthy and filling.

  2. This is fabulous and classic. I love banana-anything but muffins are always better than cake!

  3. They look great! I made banana muffins yesterday, but I'm afraid they were of the unhealthy sort :)

  4. >fearless kitchen
    Indeed! This is a type of food that makes you feel good after eating it!

    >veggie wedgie
    I agree with you. I never had any banana dish that I didn't like. This is definitely one of my comfort foods.

    Maybe you can try these next time. ;)

  5. Mmm. These look so good. I wish my family liked nuts in things! Even my carrot cake has to be plain!

  6. These looks awesome! I love banana muffins, and these are superb! hmmm must make sooooooon. Thank you!!!

  7. These sound and look very good. I like the idea of putting banana slices on top of the muffins - makes them look very pretty.

  8. How Many calories

  9. Thanks for the wonderful recipe. These muffins are delicious!

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  11. Wonderful recipe, thank you! I especially like the banana-topped touch :).

  12. The muffins are great, but the sliced bananas on top don't really work for me, unless you're going to eat them all right now. I put the left-overs in a plastic bag in the refrigerator. By the next day, the bananas on top were mushy and not very appetizing. So... the next time I made them, I omitted the sliced bananas and the were WONDERFUL, for a heart-healthy food!!