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Whole Grain Banana Walnut Muffins (Eggless Recipe)

These Whole Grain Banana Walnut Muffins don’t need an introduction.  They stand alone on their own.  Lightly sweetened and made with good-for-you ingredients, they will nourish your body and delight your taste buds.

If you are in need of a quick breakfast to sustain your kids (and yourself!) or an afternoon snack that doesn’t come loaded with sugar, processed ingredients and artificial ‘stuff’ then these muffins are sure to impress you and your family.  My 2-year-old adores these muffins and it’s not uncommon to hear her ask for “Muffin?” as soon as I say it’s time for breakfast!

Of course, she doesn’t mind these Apple Cinnamon Oatmeal Muffins either.

While it is tempting to head to the coffee shop drive-through on your way to work or school, you may want to reconsider…  A slice of Starbucks banana nut bread boasts 420 calories, 30 grams sugar, 22 grams fat and a measly 2 grams fiber.  This high sugar, whole grain-LESS option won’t do much to keep you full and don’t be surprised if you get some cravings come mid-morning!

My version has only 4 grams of added sugar– the rest is from the bananas.  You can smear on some almond or peanut butter for some healthy protein and fat- the perfect breakfast on the go!

If banana bread is what you crave, this easy whole grain banana walnut muffins can be whipped up quickly and stored for several days in an airtight container. But they won’t last long- at least they don’t in our house!

Breakfast time can feel rushed and crazy trying to get everyone out of the door- on time.  Make a batch of these muffins over the weekend so you don’t go bananas!

Whole Grain Banana Walnut Muffins

Jennifer Hunt, RDN, LD
Lightly sweetened and made with good-for-you ingredients, these Whole Grain Banana Walnut Muffins will nourish your body and delight your taste buds.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Servings 12 muffins
Calories 147 kcal

Ingredients
  

  • 3 large very ripe bananas
  • 1 ¼ cup Whole Wheat Flour
  • 1 tsp baking powder
  • ¾ tsp baking soda
  • 1 ½ tsp cinnamon
  • ¼ tsp kosher salt
  • 1 tbsp flax seed ground
  • 3 tbsp water
  • 3 tbsp honey or maple syrup
  • ¼ cup butter melted (or margarine spread or coconut butter)
  • 1 tsp vanilla extract
  • ⅓ cup chopped walnuts plus extra for topping (optional)

Instructions
 

  • Preheat oven to 350 degrees. Grind flax seed in spice grinder (or use pre-ground flaxseed) and then combine with water in a small bowl.  Allow mixture sit for at least 5 minutes to thicken.  
  • Combine dry ingredients in a medium bowl.  In a separate mixing bowl, mash bananas and then add flax seed mixture, honey, vanilla, and butter.  Stir dry into the wet ingredients until just barely combined.  Then stir in ⅓ cup walnuts.  
  • Spray foil muffin wrappers or muffin tin (I use my Misto). Scoop batter into muffin tins and top with additional chopped walnuts, if desired.  Bake for ~23-26 minutes or until toothpick comes out clean.

Notes

  • Brown speckled bananas make the sweetest muffins!!
NUTRITION PER MUFFIN
Calories 147; Fat 7g; Saturated Fat 3g; Cholesterol 10mg; Sodium 160mg; Potassium 141mg; Carbohydrate 22g; Fiber 3g; Added Sugar 4g; Naturally Occurring Sugars 4g; Protein 3g

Begin with really ripe bananas

flaxseed and water after 5 minutes- aka “flax egg”

Mashing bananas- the perfect job for a kid!

Leave the walnuts out if anyone in your home has a tree nut allergy OR if it’s not your preference.

 

Golden brown and delicious!

Portable breakfast or snack… packing a lunchbox, anyone?

Ready to be devoured!

A FEW OF OUR FAVORITE SPREADS

  • Butter– …divine
  • Almond butter- just 1 tablespoon adds 4 grams protein, 1.5 grams fiber and 8.5grams healthy fats to help keep you satisfied for hours!
  • Goat Cheese– add a little tang to balance out the sweet
  • Peanut butter– a classic combo with banana
  • Banana butter– mashed banana smeared on your muffin will put you in banana bread heaven
  • Cream cheese– rich, creamy, and dreamy

 

Don’t toss those brown speckled bananas sitting in the corner of your kitchen!  Try out these Whole Grain Banana Walnut Muffins to satisfy your sweet tooth and simplify your morning breakfast routine.

 

For more easy breakfast ideas, check out 4 Kid-Friendly Breakfast Ideas- Delicious Eats for Your Growing Tot.  Healthy Inspiration has more great snack recipes too!

 

DISCLAIMER

This post contains an affiliate link.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Health
6 Tips to Lighten Up Your Outdoor Party

Planning an outdoor party?  You don’t have to compromise your health values and goals to create a delicious and memorable experience for your guests!  What do you want them to experience?  What fun foods do you want to provide?  These practical tips will make the planning process easier and help you evaluate what is most important to you.  

 

Provide Regular 9” Dinner Plates For The Meal

When shopping for disposable plates, there are dozens of options to purchase the large, platter-sized plates.  But why?  Does a party = eat more?  It certainly doesn’t have to!  No one really wants to leave the gathering feeling heavy, bloated and ‘stuffed.’  You want your guests to leave feeling lively, encouraged, and full of memories!  By providing a regular sized plate, you are setting the tone.  Sure, individuals can fill it to overflowing.  Sure, guests can go back for more.  That is their volition.

 

Plan 1 Or 2 Desserts, That’s It!

Since when do we give ourselves permission to eat 3 or 4 different desserts at one time?!  Why?  There is no guilt in providing a dessert on a special occasion, but it is completely unnecessary to provide a full table of them!  Choose 1 pie or cake or cookie and also provide a large fruit salad.  

YOU are the host.  

YOU create the environment.  

YOU set the menu.  

No one will complain and no one will leave (kids included) on a sugar high (or low!).

 

Plan Food For The Correct Number Of People

Don’t end up with loads of leftovers that are not in line with how you choose to eat on a regular basis.  It will only cause angst about whether to eat them or toss them!  Plan for the proper number of individuals and tell anyone who is also contributing a dish to make enough for this number of people and take home any food that remains.

Choose The RIGHT Cut Of Meats

Grilling can be a great way to cook meat that allows the fat to drip off, but if you choose fatty meats, the grill can only do so much.  

Instead, choose wisely…  

INSTEAD OF… CHOOSE THIS…
rib eye fillet or sirloin
80% ground beef 90% ground sirloin
skin on poultry skinless chicken breasts/thighs/legs
sausage/brats chicken or turkey sausages

 

BUT, if you choose the higher fat meat for your special occasion, think about how you can provide sides that are lighter to counterbalance the meal.

 

Set A Time For The Meal

When food is out for an extended period of time, it is natural for munching, nibbling and snagging a finger food here and there.  Remove the temptation for yourself and your guests by setting a meal time.  Keep all the food covered until the designated time.  Allow all of your guests to enjoy the meal and about an hour later, remove the food.  This also prevents issues with foodborne illness, in which the risk rises significantly after 2 hours at room temp.  

 

Create An Event That Is About More Than Just Food

Some picnics and outdoor parties are totally centered around food but yours can be different.  Instead, choose an activity or several activities that can entertain and guide your guests away from food at designated times.  

Here are a few ideas…

Make a Bonfire- Have several individuals bring guitars to sing songs.  Share favorite memories and reminisce about the good ‘ole days.

Yard Games For Adults and Kids Alike- There are dozens of fun activities to play in a grassy area.  Encourage everyone to get involved.  Challenge a few adults to a game of darts or create a 3-legged race competition between families!  Here are a few more ideas…

1. Bocce Ball

2. Croquet

3. Twister

4. Water Balloon Toss- create a competition!

5. Spike Ball

6. Corn Hole

7. Frisbee

Team Sport- Kickball, soccer, volleyball, softball,… there are so many fun games that can be organized with a few pieces of equipment and a grassy area. Get creative!  Think about planning a game that will allow for people of all ages and athletic abilities.

Pool Fun- Plan your outdoor gathering around the pool!  Have a diving competition and select non-swimming adults to be judges.  Put up a volleyball net for a competitive game.  

Outdoor Movie- Perfect for after dinner entertainment.  While this doesn’t get people up and moving, it can be a fun event to sit around and watch a fun movie.  You can buy a blow-up screen or even project the movie against an exterior wall of your house.

As the host, you have the opportunity to create a memorable experience for your guests.  Make amazing food that everyone will love, but don’t succumb to assumed expectations or previous traditions if they don’t line up with your values.  Instead, set a new trend.  Create a new tradition.  Designate opportunities for quality conversation.  And definitely, enjoy some laughs and a whole lot of fun!

 

DISCLOSURE

This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Health
Easy Meal Plan Strategies for the Busy Family

Growing up, our family never had a plaque with our “family values” listed or a family mantra we created and memorized, but I knew without a doubt that my parents valued family dinners.  There wasn’t a question about whether we would sit down at the dinner table together each night.  It was what happened.  Of course there was a night here and there that was missed but for the most part, 80% of dinners happened together at our home.  I have a lot of fond and a few crazy memories all gathered around the table.  

After becoming a working mother with a toddler, I learned just how challenging it could be to get a healthy dinner on the table each night. BUT, I want to- it’s a part of my values system.  This is what my parents not only instilled in me, but turned into quality family time.  I want to do the same for my husband and children.  But let’s face it, sometimes family dinner is easier said than done!

This is a pretty common formula for many families…

Kids + busy life + unexpected pressures + no plan = eating out

Does your family have a plan for those crazy nights?

Interesting research published May 2017 in the journal, Circulation, shows that over 70% of Americans’ sodium intake is coming from foods consumed outside the home!  YIKES.

According to the USDA, over 43% of the household food budget is spent on food outside of the home.  That means that almost half of what we spend on food each month is being spent at a restaurant or at the drive-thru.  Another, YIKES!  

Other research shows a connection between eating out and our dietary intake.  This literature review identified that eating out more frequently leads to reduced fruit and vegetable intake and increased body weight.   

I think we can all agree that’s not ideal, either.

So many people value family meal time and know it is healthier but just haven’t found the right strategies that work for their family.  I’ve talked with hundreds of individuals about the challenges surrounding meal time and here is what I have found- we don’t plan for the bad days, busy nights and unexpected events.

As kids are about to return to school, that also means that evenings are about to be eaten up with football practice, dance class, and all the extracurricular activities they love to do!  Evenings are about to get busier.  Are you ready?  

Do you have a plan?  Here is what you can do to stay on top of life, meals and your health…

 

Write Down 6 EASY Meals Your Family Likes That Are Quick & Post on the Fridge

Yes, you really need to write them down…like right now.  These are meals you don’t need a recipe for and can make in a flash.  Make an effort each week while grocery shopping to have these staple ingredients on hand in the fridge, freezer or pantry.  It’s unlikely you would need to make all 6 of these in 1 week, but this gives you options so that at any point during the week, when time is tight, you have an easy meal you can throw together in a few minutes.  

Every family’s list will vary but some common easy meals most people enjoy include:

  • Spaghetti
  • Tacos
  • Hamburgers on the grill
  • Grilled chicken and steamed/roasted veggies
  • Stir fry
  • Quesadillas

Concerned your meals aren’t very healthy?  Check out this article for a few simple ways you can amp up the nutrition on family favorites.

   

Have a Back-Up Plan

How often does ‘Plan A’ really happen?  Seriously?  The reality is that in every area of our lives, we are frequently needing to identify the problem and come up with an alternate solution.  Life doesn’t follow a formula.  No, it weaves, curves, climbs uphill, and jumps over potholes. It is necessary to create a “plan B” and maybe even a “Plan C” for “those nights.”

While it is easy to over-consume sodium, unhealthy fats, calories and portions when eating out, it doesn’t mean it is impossible!  Not all take-out will add to your waistline.  What are 2 different restaurants your family likes that offer healthy choices for everyone?  Remember, kids need healthy options available too so consider whether sharing an adult meal is a smart option (also for portion control!) or whether this restaurant offers them some smart choices that can fuel their bodies well.

Some restaurants allow you to look up nutrition online so that you can determine better options for yourself or even how you need to order a food to make it lighter or better for you.

Back-up plans don’t have to include a restaurant.  There are dozens of smart choices at the grocery store that will feed your family in minutes.  

  • Grab a large family salad with a rotisserie chicken for a meal that is ready to go!  
  • Pick up the pre-chopped veggies in the produce department, a bag of frozen brown rice and a package of chicken tenders for a quick stir fry with low sodium soy sauce and a couple tablespoons of peanut butter at the end.  
  • Select some pre-made packaged kabobs in the meat and poultry section and small microwavable potatoes in produce.

While most pre-packaged, pre-made foods cost more, they certainly allow you to have control over the cooking and seasoning preparations at home.  Likely, these options are less expensive than taking the entire family to a restaurant.  Additionally, all the above options take less than 20 minutes to get on the table.  

This is one of my FAVORITE 20 Minute Meals:

Maple Dijon Salmon, farro, steamed broccoli- 20 minute meal

 

Make a Written Plan

It sounds too simple, but a written plan can save your weeknights.  It helps in several ways:

You can see what can be prepped in advance.  Need to chop an onion for 2 different recipes during the week- chop once, store extra, cook twice!

Family members can help start dinner without waiting on you for instruction.  If spaghetti is on the menu, a spouse or even older child can begin cooking meat or put a pot of water on to boil or prep the salad while they are waiting on you to get home from the work meeting.

A written plan removes the decision making dilemma.  When tired and stressed, most individuals become poor decision makers. In fact, we just don’t make decisions.  Instead, we want someone else to do it for us.  Make the decision in advance and save yourself from the wretched task.  

Most people find that they are able to be most consistent with meal planning when it happens on the same day, in a routine fashion.  Figure out what will work for you and your family and then do it- every week.

This is one of the easiest ways to make meal planning fast and simple.

I remember when my husband and I were getting out of debt, several years back.  As Dave Ramsey would say, we were “gazelle intense.” Eating out just wasn’t an option… unless it was in the budget. Since then, we have a bit more wiggle room and sometimes it happens even when it is unplanned. But our family values include meals at home together.  It is more than a decision but a commitment to our family and our health.

Action and inaction demonstrate values- what matters most to us.  Don’t compare and contrast with others.  Simply ask yourself what you value and what you want your kids to value.

Before you begin packing lunches, scheduling carpool, and zipping up backpacks full of school supplies, implement a family meal routine. Don’t wave goodbye to your plans as the school bus departs.  Commit to a great year of family meals.

 

TRUTH: Careful planning puts you ahead in the long run; hurry and scurry puts you further behind.  –Proverbs 21:5 (MSG)

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Health Recipes
What to Drink When You Don’t Want Water

It is no hidden secret that we all need to drink water.  Every day. About 8-12 glasses.  Without fail.  

When I was in college, I was a professional water drinker- really!  It was my lifestyle.  It was normal.  But as we all know, life changes and some habits become more challenging.  Now, as a busy mommy, I must make a very concerted effort each day to drink water.  Sip, sip!    

Water is a fundamental source of life.  Without it, we die of dehydration.  Literally, your cells shrivel to raisins.  About 60% of your body is water and every time you sweat, urinate, or produce ANY kind of fluid, it releases water.  You NEED it!

Many people will say that the more water they drink, the more they want it.  Individuals who create a commitment to drink water, develop a habit of doing it regularly, and eventually learn to love it and even, dare I say, crave it.  

But sometimes water just tastes boring.  It may not sound exciting, refreshing or interesting, especially when compared to other beverages.  But most of those enticing, exotic, alluring beverages are also boast heaps of sugar, dozens of calories, and maybe even some artificial “scary” ingredients!  You can find out some eye-opening facts here.

If you are looking for a little flavor or a bit of zing to liven up your beverages without tacking on a bunch of sugar and calories, I have some great, creative ideas to keep you hydrated throughout the day!  

Check these out and be sure to share your favorite hydration solution!

 

Herbal Tea

These can be brewed cold or hot. Herbal tea is decaffeinated so it won’t dehydrate as you drink.  There are dozens of flavors just waiting to be enjoyed.  If you don’t think you enjoy tea, look for an interesting flavor in the grocery store.  Many brands have a sampler box with several flavors so you aren’t stuck with just 1 kind.

Even better is that there is some research on specific types of tea that contribute health benefits beyond flavor.  Hibiscus tea lowered systolic blood pressure by 7.2 points in one study.  Peppermint tea may aid in digestion (although it should be avoided in those with reflux).

lemon ginger tea with fresh blueberries and thyme

A few tantalizing flavors…

  • Black cherry berry
  • Cinnamon apple spice
  • Coconut Zinger
  • Sugar Cookie Sleigh Ride
  • True Blueberry
  • Spearmint
  • Sangria Zinger
  • Chamomile with Lavender

Not-So-Boring Beverages...

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Sparkling Water

Bubbles… who doesn’t love a little bubbles!  My husband will tell you that sparkling water is how he kicked is daily soda habit.  He still enjoys a soda sometimes, but much less often.  And since it is in our home, now my 2-year-old requests it by name.  

Sparkling water can be found in a variety of flavors:

  • Cranberry tangerine
  • Black cherry
  • Lime
  • Lemon
  • Raspberry lime
  • Grapefruit

…Flavors galore!  Find one you want to try!

You can find them in 12oz cans or a various sized bottles.  For absolutely no calories, you can enjoy the fizz and flavor!  We find these are best when very cold or over ice.  Some brands do add artificial sweeteners so make sure to check the labels before you buy!

A few of my favorite brands…

For even more creative, refreshing beverages, add mashed berries, torn mint leaves or a squeeze of your favorite citrus fruit!

 

Vegetable Juice

Traditional vegetable juice brands on the market are usually concentrated vegetable juice with water, salt and preservative like citric acid to make them shelf stable.  If you choose pure 100% vegetable juice, it will not be tainted with added sugars and ingredients but the sodium per 8 ounces is usually more than 600mg!!  That is more than 1/4 of your daily needs!  Instead, choose the low sodium version.  Watch out for “vegetable juice blends”, “fusion” blends and “energy” blends which may include fruit juice concentrates, higher calories and even forms of caffeine.  ALWAYS read the ingredient list before putting into your shopping cart!

Usually, 100% bottled vegetable juice beverages are about 50 calories per 8 ounces (compared to 8 an ounce glass of 100% fruit juice, that is a savings of 70 calories and 15 grams of sugar!).  

If you are one of the millions of people that have a high powered blender and wonder what to do with it, making veggie juice is perfect!  You don’t need a juicer to make “juice” and in fact, you want to blend the entire vegetable (or fruit) up to maintain the fiber in the “juice”.  You can get creative using just the vegetables that you have in your fridge BUT, realize that some vegetables have higher water content than others so the yield and texture will differ based on what you choose.  These are a few great ideas for how to “blend” up veggies into tasty drinks:

This recipe is practically a salad in a glass.

Bloody Mary anyone? Recipe here.

NOTE: Choose juice recipes that are vegetables only OR that include only 1 serving of fruit (about 1 cup or tennis ball size fruit), otherwise, the calories, sugars, and carbs will increase.

Infused OR Flavored Water

Squeeze or mash the fruit along with any herbs you desire in a glass.  Then pour water over the fruit.  Citrus can be zested, but avoid getting any white pith as this is bitter.

A few flavorful ideas…

  • Strawberries + mint
  • Berries + basil
  • Lemon + Thyme
  • Blueberry + Orange
  • Cucumber + Lemon + Lime

lime flavored sparkling water with watermelon cubes and mint

TIPS & TRICKS

  • This is also a great way to use up leftover herbs before they go bad!
  • For stronger flavor, puree the fruit in blender or food processor.  Pour into ice cube tray and freeze.  Add ice cubes to water and as they melt, they will flavor the water.
  • You can infuse sparkling water and herbal tea as well to create hundreds of combinations!

Link to a few water infuser water bottles and pitchers.

Looking for a water infuser?  This 32ounce infuser water bottle holds a lot of water so you don’t have to keep refilling (my personal pet peeve).  It’s dishwasher safe too!  You can grab a water infuser pitcher like this one to keep in your fridge for the entire family to enjoy.  But, in reality, you don’t need a special device to ‘infuse’ flavor- you just need a pitcher, some water, and your preferred flavor enhancers!

 

Watermelon Water

Those huge watermelons still around at the end of summer feed an army, but if you don’t have an army, you end up with half a watermelon in the fridge while you scour the internet for another way to use it up (like me!).  Watermelon water is pureed watermelon mixed with water using a 1:1 ratio.  It is super simple and perfectly delicious!  Your kids (and you) won’t ask for juice at mealtime when you offer this!

Simple Watermelon Water

Puree cubes of seedless watermelon in a food processor or high powered blender.  Mix 6oz watermelon puree with 6oz water (or sparkling water).  Add a bit of torn mint if you want!  Perfectly refreshing!

Ideally, we would all aim to make at least half of our daily fluids 100% pure water- nothing else.  But there is nothing wrong with adding a little zing or flavor to your water to help you take a few more sips.

Cheers!

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TRUTH: And the Lord will guide you continually, and satisfy you with all good things, and keep you healthy too; and you will be like a well-watered garden, like an ever-flowing spring.  –Isaiah 58:11 (TLB)

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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