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Banana & Bran Muffins

Great for breakfast, morning tea, add to a lunch box or freeze for later.

These muffins are really sweet and have no added sugar, hard to believe I know! The sweetness comes from the dates.

Bananas are an everyday food in many households, in fact New Zealanders eat on average 18kg per person per year! Banana’s contain resistant starch, that travels through the digestive system to the colon and feeds the good bacteria living there. Good gut bacterial is essential for bowel health.

 

You may have heard that bananas are high in potassium – true! But why that is important? Potassium works to regulate electrolytes (maintain water and mineral balance) nerve function, muscle control and blood pressure. Research suggests that dietary potassium may protect against high blood pressure. And good potassium intake has been linked to a healthy heart rhythm and a reduced risk of cardiovascular disease.

 

These muffins are really sweet and have no added sugar, hard to believe I know! The sweetness comes from the dates. Dates are very high in sugar, but they also contain fibre, anti-oxidants, and a number of essential vitamins and minerals that refined sugar does not.

Ingredients

  • 1½ cups pitted dates – chopped 
  • 1 cup water
  • 1 tsp baking soda
  • 2 large very ripe bananas – mashed
  • 3 Tbsp olive oil (or butter)
  • 2 large eggs
  • 1 cup milk
  • 1½ cups bran
  • ½ cup rolled oats
  • 2 cups whole wheat flour
  • 1 Tbsp baking powder
  • ½ tsp iodised salt 
  • 1 diced banana
  • 1 cup walnuts – chopped (optional)

Method

  1. Grease your muffin tins and preheat oven to 200°C
  2. In a small pot, combine the dates and water and bring to the boil. As soon as the water boils, add the baking soda, and stir to combine, (I love that bit – all the foam). Set mixture aside to cool
  3. Mix mashed bananas and olive oil together
  4. Add the eggs. Mix to combine
  5. Stir in milk, bran, and rolled oats
  6. When the dates have cooled, add them to the wet mixture. Stir to combine
  7. Add the flour, baking powder and salt. Mix until just combined
  8. Mix in diced banana and walnuts (if using).
  9. Spoon the mixture into prepared muffin tins and bake for 20 – 25 min, until tops are golden, and a knife inserted into the middle of one of the muffins comes out clean.
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