We all know that a banana is a popular healthy fruit that most people love. But do we know why they are healthy and what they do for our bodies? Today, we bring you some facts about bananas and a simple recipe for healthy and delicious banana and date muffins that you can try and enjoy.
Here are some facts:
- Bananas can improve digestion and heart health because they contain fibre and antioxidants; they are relatively low in calories, and rich in nutrients and filling.
- Bananas contain potassium and magnesium that are vital for heart health and blood pressure control.
- Bananas may support digestive health and can help in weight loss due to their fibre content.
- Bananas can improve blood sugar levels because they do not cause large spikes in blood sugar levels in healthy individuals.
- Bananas contain tryptophan, an amino acid, that can help preserve memory, improve learning skills and regulate mood.
- Bananas are a good source of vitamin B6, vitamin C and antioxidants that can improve your immune system.
Banana and Date Muffins
Serves: 12
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients:
- 2 large over-ripe bananas, mashed
- 300 g self-rising flour
- 60 g butter (room temperature)
- 2 free-range eggs
- 1 cup dates, finely chopped
- 1 tsp ground cinnamon
- 2 tbsp raw sugar
- 2 tbsp vanilla powder
- 180 ml almond milk
- 12 whole walnuts
Directions:
Step 1
Preheat oven to 200°C. Line a 12-hole muffin tray with paper cups.
Step 2
Add the sifted flour, cinnamon, vanilla, dates and sugar to a mixing bowl and stir well to combine.
Step 3
Mash the bananas with butter and add eggs and almond milk. Beat lightly, then add to the flour mixture. Stir well to combine, but do not overmix.
Step 4
Divide the mixture evenly among the pan holes and top each muffin with a walnut. Bake for about 20 minutes, or until cooked.
Step 5
Remove the muffins from the pan and place them on a wire rack to cool.
Serving suggestion:
- Serve with homemade ice cream
- Serve with a cup of tea or coffee, as an afternoon tea
- Great addition to a lunchbox
- Serve with fresh berries
Tips:
- Replace the almond milk with your choice of milk
- Replace the walnuts with pecans
- Add chia seeds to the muffin mixture for a healthier option
- Replace the dates with sultanas
- Store any leftover muffins in an airtight container at room temperature for up to 5 days
- Store any leftover muffins in an airtight container in the freezer for up to 2 months
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.