|Banana Hazelnut Muffins |
Makes 12 / Prepare a batch and then freeze some for an easy grab-and-go breakfast. Bananas provide potassium, magnesium, and niacin, all energy enhancers. Added protein powder balances the carbohydrates and allows for lasting energy.
1 1/2 cups whole-wheat pastry flour
1/2 cup oat bran
1/4 cup hazelnuts, ground
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
2 tablespoons whey protein powder or other protein powder
2 small eggs
1/4 cup canola oil or rice bran oil
1/4 cup honey
1 teaspoon vanilla extract
2 ripe, medium bananas, mashed
1/4 cup plain low-fat yogurt
1/4 cup low-fat (1 percent) milk
1. Preheat oven to 400°. Mix all dry ingredients (pastry flour through
protein powder) together in a medium bowl.
2. In a large bowl, beat together eggs, oil, honey, vanilla extract, mashed bananas, yogurt, and milk. Gently fold in dry ingredients. Do not overmix.
3. Divide mixture into muffin pans. Bake for about 5 minutes, then reduce heat to 375° and bake an additional 10–12 minutes.
PER SERVING: 172 cal, 36% fat cal, 7g fat, 1g sat fat, 27mg chol, 5g protein, 25g carb, 3g fiber, 84mg sodium