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  • Sylvia Meo, R.D.

Banana Fiberful Chocolate Muffins

Updated: Sep 9

These banana muffins are wholesome, easy to make and loved by all, big and small! Made with sprouted whole wheat flour, bran buds or oatmeal, and zero refined sugars, these muffins are filled with heart healthy fiber and low in fat. Not only can you feel good about eating one, or two, but they are also dietitian and mommy-approved for the little ones.


Prep Time: 20 minutes

Cook Time: 25-30 minutes

Yield: 12 muffins


INGREDIENTS

1 cup whole rolled oats

1 cup 1% milk

4 very ripe bananas

1/3 cup maple syrup

1/4 cup olive oil or your preferred vegetable oil

1 egg

1 teaspoon pure vanilla extract

1 cup whole wheat sprouted flour (regular whole wheat flour will also do)

1 teaspoon baking soda

1 teaspoon baking powder

1/3 cup dark chocolate, chopped finely or dark chocolate chips


HOW TO MAKE THESE DELICIOUS AND FIBER RICH BANANA MUFFINS


1. In a bowl combine the milk and the oats and set aside for 20 minutes for the oats to soak up all the milk.


2. Preheat the oven to 425°F (220°C) making sure that you rack is placed in the middle. Fill a 12 count muffin pan with large baking cups (I love using chlorine-free, certified compostable ones).


3. In a separate bowl, mash the bananas with a fork, then add the maple syrup, oil, egg and vanilla.


4. Stir in the flour, baking soda, baking powder, chocolate, then add in the oats and milk mixture. Mix it all together gently until well combined.


5. Spoon the batter into the muffin baking liners filling them all the way to the top and bake for 5 minutes at 425°F (220°C). This initial high temperature will help your muffin tops rise up nice and tall. Then reduce the oven temperature to 350°F (180°C) and bake for an additional 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean.


6. Allow the muffins to cool for 5 minutes in the muffin pan before transferring them to a cooling rack.


Muffins stay fresh at room temperature or in the refrigerator for a few days and can easily be stored in the freezer for up to 3 months.


FOODFUL TIP

  • If you want to make this recipe plant-based, you can replace the milk with any plant-based milk alternatives and replace the egg by mixing 1 tablespoon of ground flax seeds with two tablespoons of water and let the mixture sit for 5 minutes before incorporating it to the recipe.

  • Whole rolled oats are recommended in this recipe because they will absorb the milk and won't dissolve in the batter as the muffins bake.

  • I've also prepared this recipe by replacing the whole rolled oats with a psyllium-type cereal like All Bran Buds, which are a great source of soluble fiber and important for our digestive health.

  • You can also replace the maple syrup with an equal amount of maple sugar, coconut sugar or pureed dates.

You love banana muffins but would like to try a vegan or plant-based recipe, we have the perfect recipe for you right here Healthy Vegan Banana Muffins.



DID YOU MAKE THIS RECIPE?

I'd love to know how it turned out! Please let me know by leaving a review below or share a photo of it on Instagram. Tag @thefoodfullife on Instagram or Facebook and hashtag it #foodeats #foodfullife


All text and images © The Foodful Life.

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