banana muffins are high in fat, protein and fiber which slows down absorption of carbohydrates


I know, I recommended to avoid sweet food for breakfast and here I am with a recipe for banana muffins… In my own defense, these banana muffins are high in fat, protein and fiber content which slows down digestion and absorption of carbohydrates from oats, bananas and honey. By the way there is only half a teaspoon of honey in each muffin. In any case, I still recommend eating them as part of your breakfast, as a complement  to a non-sweet dish like an egg omelet. My kids love having banana muffins for breakfast as well as this banana bread recipe.

Health Benefits Of Flaxseed

I’m always looking for ways to incorporate flaxseeds into my recipes because their health benefits are incredible.

  • First of all they play an important role in regulating estrogen production and metabolism lowering the risk of breast cancer, improving the symptoms related to menopause.
  • Lignans in flaxseed reduce the risk of incidence and recurrence of breast cancer by suppressing cancer tumor growth and metastasis.
  • Flax seeds are high in alpha-linolenic acid (ALA) plant source of Omega-3 fatty acids. Omega-3s enhance anti-inflammatory pathways in our body and protect us against heart disease.
  • The soluble fiber in flax seeds promotes regularity and soothes the digestive tract.

Health Benefits Of Coconut Oil

  • Coconut oil is one of the most stable plant oils available and for that reason it is a good oil to bake with.
  • Unrefined coconut oil’s smoke point is 350℉ and that’s the temperature that we use to bake our muffins.
  • Coconut oil contains mainly medium chain fatty acids that are much easier for us to digest and absorb.
  • These fats are under extensive investigation today and researchers find all kinds of health benefits associated with them, including an improved serum lipid profile – your cardio health marker – as well as improved cognitive function, skin health, and fat burning.

Banana Muffins


1 ½ cup gluten-free rolled oats
2/3 cup flaxseed meal
2 ripe bananas
½ tsp salt
¼ tsp baking soda
2 Tbsp coconut oil, melted
2 Tbsp honey
3 eggs
½ cup whey or water
½ cup walnuts, small pieces

  1. Preheat the oven to 350℉.
  2. In a food processor pulse oats until they reach the consistency of coarse flour. Add the rest of the dry ingredients and mix well.
  3. Add whey (or water), eggs, coconut oil, honey and bananas. Blend together.
  4. Take the blade out, add the nuts to the mixture and mix together.
  5. Fill silicon muffin tray, or line metal tray with paper lining.
  6. Bake for about 30 minutes. Makes 12 muffins.
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