Banana & Walnut Sprouted Muffins

Banana and Walnut Muffins

This is my latest breakfast creation.  The combination of really ripe bananas, walnuts and superb sprouted grain makes a delicious muffin.  I call this a breakfast food, but because it is so nutritionally packed, it can be tasty as a late morning or afternoon snack as well.  I tend to keep these types of foods around as I generally eat 5-6 small meals a day.  Often times I pair this muffin with a small bowl of plain Greek yogurt for a perfect energy boosting snack that won’t throw my blood sugar level off the charts.

Maintaining proper blood sugar levels throughout the day is vital to your health.  When your blood sugar drops too low it is known as hypoglycemia, and can cause a number of health issues such as: fatigue, weakness, dizziness, anxiety and depression,  to name a few.  On the other end of the spectrum, when your blood sugar level is too high, it is known as hyperglycemia.  This condition is one of the key symptoms of diabetes.  As such, skipping a meal or eating too infrequently will cause a significant drop in blood sugar levels.  And, consuming highly processed, sugary, refined carbohydrates will cause an unsafe rise in blood sugar levels.  Your daily goal should be to consume fresh fruits, vegetables, healthy fats, complex carbohydrates and lean proteins.  All-in-all if you follow this protocol, your physical, mental and emotional health will run at its top.


Banana & Walnut Sprouted Muffins

2 very ripe bananas

2 cups sprouted spelt flour

1 tsp aluminum free baking powder

1 tsp baking soda

1 tsp celtic sea salt

1 TBSP chia seeds

1 TBSP flaxseed – ground

1/2 cup grade b maple syrup

1/2 cup coconut oil – melted

1 tsp vanilla

1/2 cup walnuts – chopped – plus 12 for topping on each muffin

Preheat oven to 350.  Line a 12-cup muffin tin with liners.  In a large mixing bowl use a fork to mash the bananas.  Add the remaining ingredients in order listed except the walnuts.  Mix all the ingredients until well incorporated.  Fold in the 1/2 cup of chopped walnuts.  Fill the muffin cups to 3/4 full.  Place a walnut on top of each muffin.  Bake for 20 minutes or until golden brown and done all the way through.  Insert a toothpick into a muffin, if it comes out clean, they are done.  Enjoy!