Healthy & Delicious Whole Grain Banana Muffins
Healthy Banana Muffins —
I can’t believe it’s February! February makes me think spring can’t be far, but I’m afraid that might be magical thinking on my part. My sister, who lives near the San Diego coast, complained the traffic was horrendous because of all the surfers heading to the beach to catch the huge waves ahead of a big Pacific storm. As I stare out my window at the barren trees standing forlornly outside, it’s hard to imagine the beach, balmy temperatures, and ripe oranges right outside your front door. I think I need to get on a plane right now but instead, I head into the kitchen thinking about banana muffins. The possibility of snow from that same pacific storm puts me in full-blown nesting mode.
A bunch of over-ripe bananas and my discovery of sprouted spelt flour inspires me to think about how I might make some banana muffins in a healthier way. I’ve been on a mission searching out different types of flours in an attempt to solve my husband’s allergy mystery – more about that later. Right now I am experimenting with using an organic sprouted spelt flour, (non-GMO), from One Degree Organic foods
It turns out, the flavor of sprouted grain flours are more deeply developed and not as bitter as many whole grain flours that are not sprouted. Baking with sprouted flour is the same as with other flour…substitute one to one for a result that’s light with both a wonderful texture and flavor. I found references that indicated spelt flour yielded a lighter crumb in baked goods than wheat flour does, and that’s why I went in that direction. The results are pretty delicious!
This is my recipe for Sprouted Spelt Banana Muffins with Coconut Pecan Streusel. I referenced a cooking light recipe for banana bread and modified it, cutting the sugar in half, using olive oil and applesauce instead of butter, and adding the healthier sprouted grains. The coconut pecan streusel topping is purely my creation. The result is a moist and delicious banana muffin perfect for any season.
Benefits Of Using Sprouted Grains
“What the heck is spelt?” Spelt is an ancient grain, rich in protein, fiber, vitamins and minerals. Sprouting boosts key vitamins, minerals and simplifies digestibility. It is a grain that contains gluten, much less than common wheat, but it is not a gluten free grain. Sprouting grain, (wheat or spelt), literally changes the composition of the resulting flour, creating a vegetable and not a starch. WHAT!!! Now, you have my attention. I was intrigued to learn that when whole grains are sprouted, they are naturally converted into more easily digestible…and in some ways, more nutritious food, readily available to be used as energy, and less likely to be stored as fat by the body. Everybody wants that!
There was a big ah-ha triumph at our house when my husband ate the banana muffins and did not have an allergic reaction! Over the past couple of years, he has developed a mysterious food allergy that is severe enough to have caused to him to never leave home without a bottle of Benadryl. A series of allergy tests revealed it was not gluten as everyone suspected, but was most likely related to either the hydrolyzation of modern wheat or preservatives. I’ll write more about that investigative saga in my next post, as I have also started making my own bread using interesting grains.
weight watcher SMART POINTS
PREP TIME - Minutes
COOK TIME - Minutes
- 1 cup Banana mashed (2 ripe)
- 2 Tbs. Olive oil
- 1 Egg
- ¼ cup
- ¼ cup Nonfat plain yogurt
- 2 cup Sprouted spelt flour
- ¼ cup Brown sugar
- 1 tsp, Baking powder
- ½ tsp. Salt
- 1 tsp. Baking soda
- 1 tsp. Cinnamon
- Streusel Topping
- 2 Tbs. Sprouted spelt flour
- 2 Tbs. Brown sugar
- 3 Tbs. Coconut - shredded unsweetened
- 2 Tbs. Chopped pecans
- 1 Tbs. Butter
- Preheat oven to 375
- Spray 12 muffin tins with cooking spray - or line with parchment cups.
- Make Streusel: Combine flour, brown sugar, pecans and coconut. Add 1 Tbs. Butter and mix using fingers until crumbly. Set aside.
- For the Muffins: Combine mashed bananas, olive oil, yogurt and apple sauce.
- Add Brown sugar and egg - mix well. Can be done by hand or using
- Combine flour, baking soda, baking powder, salt, and cinnamon.
- Mix dry ingredients into wet ingredients until just combined - don't overwork
- Divide batter evenly among the 12 prepared muffins cups.
- Sprinkle streusel topping evenly over top of muffins.
- Bake at 375 for 25 minutes or until wooden pick inserted in center comes out clean.
- Cool 10 minutes, remove muffins from tins to cool completely on wire rack.
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