We have discussed how fats are an essential part of our diet. Unfortunately, they have been criminalized and have faced many attempts to be banished from our diet. Low-fat trends have come and gone. In actuality, our bodies need fat. The key concept is to choose healthy, naturally occurring fats and to eat them in moderation. Fatty fish, nuts, and seeds are great ways to get these fats.
The recipe I am sharing is a great breakfast or snack recipe that include both flax seeds and walnuts. Both are great healthy fats sources and also great sources of fiber. They both contain omega-3 fats which are associated with healthier cholesterol levels. Flax seeds should always been ground before consumption. The skin of the seed is thick and if consumed whole, it will go out the way it goes in and none of the health benefits are reaped. You can purchase it ground or grind your own in a coffee grinder. Heres a great tip: keep ground flax seed in your freezer to extend their shelf life! Pair these with some nut butter for some added protein!
4 medium bananas, peeled and mashed
1 egg, beaten
1/2 cup flax seed, ground
1/2 cup brown sugar
1/4 cup orange juice or water
1 1/2 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup walnuts, shelled and chopped
Preheat oven to 350 degrees. Prepare muffin pan either lining with cupcake liners or lightly spraying with oil.
In a medium bowl, combine bananas, egg, flax seed, juice or water, and sugar. Mix well by hand until combined. In another medium bowl, combined flour, baking powder, baking soda, and salt. Add the dry ingredients to the banana mixture and mix until just combined (about 10 times around with a spoon). Overmixing will lead to tough muffins, rather than tender muffins. Add walnuts and mix until just combined.
Scoop the mixture into the prepared muffin pan, filling 3/4 full. Bake in preheated oven for 18 minutes or until lightly browned. Let cool and remove from muffin pan.