Banana & Walnut Breakfast Muffins



Banana and walnut breakfast muffins – Delicious and easy to make, with no refined sugar or added fat.

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Banana and walnut breakfast muffins - Delicious and easy to make, with no refined sugar or added fat.

Today I thought I’d carry on with my series of quick, healthy and filling breakfasts with these banana and walnut breakfast muffins.

For a while I’ve been quite unconvinced by the idea of a breakfast muffin. Cake for breakfast, whilst a lovely idea, just doesn’t strike me as healthy – it doesn’t seem right.

So why these then?

I’ve been playing around with the recipe until I had something that was full of things I’d eat for breakfast in other forms…

  • Oats and wheatgerm
  • Honey
  • Banana
  • Egg
  • Milk
  • Walnuts

There’s also flour and baking powder just to help it keep its ‘muffininess’, and a pinch of salt to bring out the flavour.

What there isn’t is any added refined sugar or fats.

Before you get too excited, these are NOT sugar or fat free. If you have a quick look at the nutritional information beneath the recipe you’ll see that they contain 10.9g of sugar and 8.7g fat (both 12% of an adult’s daily reference intake, so not too high). However, it’s all naturally occurring in the muffin ingredients.

I guess the only real bit of naughtiness is the honey. However, I tried cutting it out and they didn’t taste good. They need some sweetness, and the honey flavour goes really well with the banana and walnuts.

Banana and walnut breakfast muffins - Delicious and easy to make, with no refined sugar or added fat.

Banana & Walnut Breakfast Muffins

Active Time: 10 minutes

Total Time: 35 minutes

Makes 6 muffins

Banana & Walnut Breakfast Muffins

Ingredients

  • 60g plain flour
  • 35g wheatgerm (or crushed bran flakes if you don't have any wheatgerm)
  • 100g oats
  • 50g clear honey
  • ½ tbsp baking powder
  • ½ tsp salt
  • 1 banana
  • 1 large egg
  • 125ml milk (I use skimmed but any is fine)
  • 50g walnuts
  • 6 muffin cases

Method

  1. Pre heat the oven to 180ºC/160ºC fan.
  2. Place the muffin cases into the holes of a muffin tin.
  3. In a small bowl, peel and mash the banana.
  4. Sift the plain flour (60g), baking powder (½ tbsp) and salt (½ tsp) into a large bowl.
  5. Add the wheatgerm (35g) and oats (100g) and given them a quick stir so they're all mixed up.
  6. Make a well in the centre of the dry ingredients and add the remaining ingredients (50g clear honey, 1 large egg, 125ml milk, 50g walnuts) and stir until thoroughly combined.
  7. Scoop the mixture into the prepared muffin cases, distributing it as evenly as possible.
  8. If you have any spare oats then sprinkle them on top (not really necessary, it just looks nice!).
  9. Place in the oven and cook for 25 minutes. After 25 minutes insert a skewer. If the skewer comes out clean then the muffins are cooked, if not, pop it back in the oven for a couple more minutes.
  10. Once cooked place onto a wire rack to cool.
http://charlotteslivelykitchen.com/banana-walnut-breakfast-muffins/

Banana and walnut breakfast muffins - Delicious and easy to make, with no refined sugar or added fat.

Banana & walnut breakfast muffins nutritional information

Calories: 241 kcal (12%), Fat: 8.7g (12%), Saturated Fat: 1.2g (6%), Carbohydrates: 33.2g (13%), Sugar: 10.9g (12%), Fibre: 3.3g (14%), Protein: 7.4g (15%), Salt: 0.9g (14%)

This is the estimated nutritional information per muffin. Please refer to my guide to Charlotte’s Lively Kitchen nutritional information if you want to learn more about how this is calculated.

Free from…

  • Vegetarian
  • Soy-Free
  • Corn-Free

The ingredients for this recipe are commonly available free from all these allergens. However, please ensure you double-check allergen information for all ingredients.

 

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