Lunch: Banana Nut Muffins

This recipe includes fertility superfoods such as:

Cinnamon, Nuts, Walnuts

Health and fertility benefits of Banana Nut Muffins

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

1 cup mashed overripe bananas (about 3 small bananas)
3/4 cup packed dark brown sugar
1 large egg
1/4 cup milk
1/2 teaspoon pure vanilla extract
1 stick plus 1 tablespoon unsalted butter, melted and cooled slightly
2 cups all-purpose flour
2 1/4 teaspoon baking powder
1 teaspoon kosher salt
1 teaspoon ground cinnamon
1 cup walnuts, toasted and coarsely chopped
2 tablespoons granulated sugar

Instructions

Preheat the oven to 350 ° and line a 12-cup muffin tin with paper or foil liners. In a large bowl, mix the mashed bananas with the brown sugar, egg, milk, vanilla and all but 1 tablespoon of the melted butter. In a medium bowl, whisk the flour with the baking powder, salt and 1/2 teaspoon of the cinnamon. Add the dry ingredients to the banana mixture and whisk until the batter is evenly moistened. Stir in 3/4 cup of the chopped walnuts. Spoon the batter into the prepared muffins cups.
In a small bowl, mix the granulated sugar with the remaining 1/4 teaspoon of ground cinnamon and 1/4 cup of chopped walnuts. Add the remaining 1 tablespoon of melted butter and mix gently until moist crumbs form. Sprinkle each muffin with some of the streusel.
Bake the muffins for about 25 minutes, until a toothpick inserted in the centers comes out clean with a few moist crumbs attached. Let the muffins cool in the tin for 10 minutes before turning them out onto a rack to cool completely.

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