Banana Hazelnut Muffins: A Healthy Muffin Recipe

If you love muffins like I do…you are going to love this healthy muffin recipe!

Nuts

As you may have gathered from my blog…I love to find easy ways to enjoy being healthy. This is a recipe I invented myself to make eating healthy still taste good! These muffins are packed full of fiber, low in sugar, and are full of flavor! Try for yourself, then modify to your desires!

Makes: 18 muffins

prep time:10 minutes

Cook Time : 25 minutes

 

Ingredients:

  • 1  cup of whole wheat flour
  • 1 cup white flour
  • Banana muffin
  • 1/2 cup of flax seed
  • 1 pinch of salt
  • 4 overripe bananas
  • 3/4 cup of brown sugar
  • 2 eggs
  • 1/2 cup of apple sauce
  • 1/4 cup of butter (you can replace this with another 1/4 cup of applesauce like I do, but I warn your muffins will be a bit dry and less cohesive, yet still just as tasty!)
  • 1 teaspoon vanilla extract
  • 1 tsp of baking soda
  • 1/2 cup of chopped hazelnuts (You can add any nuts that you desire here, walnuts and pecans work especially well)
  • Spices to your liking (I love to add plenty of cinnamon and nutmeg, but just use what you like and have on hand)

Paper cups

Directions:
Preheat oven to 375 degrees  and fill two muffin tins with cupcake liners or fat free non stick spray.

In a large bowl, combine the  flour, flax seed, baking soda, and salt; then set them aside. Mash 2 of the bananas with a fork in a small bowl so they still have a bit of texture. With an electric mixer or really determined arms, whip the remaining bananas with the brown sugar together like you mean business,until it creates a dark soupy mixture. Add the applesauce, butter, eggs, vanilla, and spices, and beat well. Pour the mashed bananas and the banana puree mixture in with the dry ingredients set aside earlier. Add nuts. Spoon the batter into the muffin tins to fill them about 3/4 full. Rap the pan on the counter a few time to let any air bubbles escape, and put them in the oven.

Bake until a fork stuck in the muffins comes out clean, about 25 minutes. Let them cool for a few minutes before turning the muffins out. Enjoy!

Have you tried a similar recipe? How did it turn out for you? Comment below and let me know!
~Healthy Girl

5 Quick Tips to Help You Eat More Vegetables and Fruits

With the average american diet, it can be hard to get the recommended servings of fruit and vegetables a day. The number of each is debatable, because this number actually shouldn’t be generalized. Instead try going to CDC.gov and enter in your age, gender, and activity level to get a more accurate idea of how many fruits and vegetables you need a day. For example, I need 2 cups of fruit and 3 cups of vegetables each day, being a moderatly active, young female.

Once you have discovered how much you need, make a goal and get cookin! Here are 5 easy changes you can make so you eat more vegetables and fruits in your diet.

1. SmooSmothiethies- Smoothies are a great snack with so many benefits if made correctly. Try making them yourself with a blender or magic bullet with plenty of fruit and yogurt and ice. For some great recipe ideas, che ck out some of my other posts: My First Green Smoothie, Smoothielishious & Smoothielishious Part 2.


Vegetables

2.  Add Veggies to your main dish- When cooking fun dishes like spaghetti, lasagna, tacos, or others, try adding a few extra vegetables in the dish, as well as on the side. Be sure to pick vegetables that you like and pair well with the meal.  Try decreasing the amount of meat you put in your dish, and replacing that with vegetables. If your normally cook your spaghetti with a pound of hamber, try only adding a half a pound of hamburger, and add some yummy mushrooms, squash, and onions to your dish!

 

3. Turn fruit into a topping- Instead of using syrups on waffles, ice creams and some cakes, try making a fruit topping instead. You can make your own simply by pureeing a few berries and leaving some cut up. Be sure to add a pinch of stevia, or your favorite sugar type if the fruits aren’t sweet enough. Don’t forget to add fruit to your yogurts, oatmeal, and other favorite treats. Applesauce

  4. Replace Oils with Applesauce- This is a great trick to make treats less fattening and still turn out great. This can be done with many oil based recipees. Just exchange them 1 for 1.  Such as 1/4 cup of oil can be replaced with 1/4 cup of applesauce.

5. Another great way to help you eat more vegetables and fruit is to add convenence to them. People typically  reach for the potato chips or snacks because they are easy and quick. By making these options the same for your fruits and veggies…you might be more likely to eat them! Try cutting up cellary  or apples the way you like the day before you plan on eating them. Prepare them in little bags and put them in a visible spot. Defrost frozen fruit you might want to eat plain and put room temperature vegetables in plain sight.  

Happy Healthy Eating,    ~HealthyGirl

Good Post Workout Snacks

Ever get done with a healthy workout and feel hungry afterwards? With such a great start, it can be hard to decide what to eat after a workout that will give you the most benefit, keep you full, and not undo all the work you just put in! According to RealAge, the best post workout snacks are ones with lean protein or healthy fats. These will help your body absorb and use your blood sugar better.

In a recent study, researchers studied the effects of carb rich meals after the subjects worked out. They found that carbohydrate-rich meals after a workout tended to have a negative consequence on the subjects. This was because their muscle cells rapidly refilled wiht glycogen (a sugar based form of energy). This seemed to reduce insulin sensitivity, which was the opposite of what one would want. This led researchers to the conclusion that meals high in lean proteins and fats after a workout are better for your body.

Also remember that your muscles need protein for growth and repair. Exercise depletes critical amino acids in your body and protein is one of the best types of foods you can eat to replenish these.

If you are not sure of what these snacks should look like, here are a few examples to get you started.

Half Tuna Sandwich– This is a great snack idea if you can stand your tuna with light or no mayonnayse. Be sure to put this on whole wheat bread for optimal filling and better digestion.

Mini Platter– Grab a small plate and put a few slices of cheese, turkey, and fruit on it. This is an easy and yummy snack that works great with your body after a workout.

Handfull of Nuts– If you are not that hungry, or awaiting a meal afterwards, a good hold me over is a handfull of nuts. Raw almonds, pecans, and cashews are great for you!

Guacamole & Whole Grain Chips- Guacamole may be fattening, but its dubbed as a “healthy fat” that will take your body a while to digest…and thus aid in keeping you full, so you will eat less. Just be careful with the chips.

 

Happy Eating!    ~HealthyGirl