Growing up, good ‘ole Betty Crocker muffins were the occasional breakfast for busy school mornings. Laden with sugar and fat, I had no problem scarfing them down. However, every time I got to school you would think I had skipped breakfast that morning. My stomach growled uncontrollably and school work was the last thing on my mind. All I could think about was lunch. Even though the calories from the muffins should have kept me full, the lack of fiber and nutrients left my body with a rapid metabolism and sluggish mood.
Without a doubt, breakfast is the most important meal of my day. Knowing I have more energy, concentration and satiety when I choose a nutritious breakfast, simple carbohydrates no longer have a place at my breakfast table.
What I find especially surprising is that most American breakfast foods are terrible options for maintaining energy levels and fullness throughout the morning. A few that come to mind are: doughnuts, biscuits, dry cereal and – dare I mention – pop tarts. It’s no wonder the issues mentioned above are rampant in society today. Our children eat these foods for breakfast and we wonder why they can’t stay focused in school. Adults eat these foods for breakfast and we wonder why we’re so tired. A major reason is we’re feeding our bodies with crap.
In order to stay focused and full throughout the morning, the human body relies on whole grains, fruit, nuts, seeds, vegetables, eggs, etcetera. This should be the bulk of the diet instead of refined sugar and unhealthy fats.
That’s why these super healthy banana oatmeal muffins are a serious lifesaver!
So what makes these muffins super healthy? Let’s just take a look at the ingredient list, shall we?
- Dried dates
- Whole wheat flour
- Chia seeds
- Hemp seeds or nuts
- Coconut flakes
Unlike the Betty Crocker muffins I used to consume, these banana oatmeal muffins are packed with whole grains, fruit, nuts/seeds, and even a vegetable. With all of these ingredients combined, the nutrients provided to the body are fiber, omega-3 fats, vitamin A, potassium, B vitamins, iron, and more. I’d like to see all those nutrients popping up on a Betty Crocker muffin box!
And these muffins are some of the moistest muffins I’ve ever had. Seriously! Even with all that fiber. So yes, friends, it is possible to have a fiber-loaded AND moisture-packed muffin. These muffins attest to this fact, which makes them a true win-win. As a side note, homemade muffins are one of my favorite things to make ahead for busy mornings or afternoon snacks. That way, I always have something on hand and can avoid regretful decisions.
I hope you are inspired to get in the kitchen and whip up a batch of these healthy goodies!
If you make these muffins, I would love to hear how your morning turns out after eating these for breakfast. And if you’re on Instagram, snap a pic of your muffin creation and tag me @unrefinedrd so I can see!
- 1 cup quick-cooking oats
- 1 cup whole wheat flour
- 1½ teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- 1 pinch of turmeric and nutmeg
- 1 cup carrot, finely grated
- ⅓ cup (or about 7) dried dates, chopped
- ¼ cup unsweetened coconut flakes
- 2 tablespoons chia seeds
- ¼ cup hemp seeds or finely chopped nuts
- 2 overripe mashed bananas
- ⅓ cup grapeseed oil
- ½ cup soy milk
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- Start by adding 2 tablespoons chia seeds to ¼ cup water and let sit while prepping other ingredients.
- Preheat oven to 350 Fahrenheit (F). Grease a 12-tin muffin pan.
- Combine dry ingredients to a large mixing bowl: oats, flour, baking powder, baking soda, salt, cinnamon, turmeric, and nutmeg.
- Whisk to combine dry ingredients, then add the finely grated carrots, chopped dates, and coconut flakes. Stir again using a whisk to evenly distribute ingredients. Set aside.
- In a separate medium-size bowl, combine wet ingredients: mashed bananas, oil, milk, maple syrup, chia seeds and vanilla extract. Stir to combine.
- Add wet mixture to dry mixture and fold using a spatula just until batter becomes moist.
- Fill 12 muffin tins ¾ full with muffin batter and bake at 350 F for 18-20 minutes, or until inserted knife comes out clean.