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by Daniel Burford August 09, 2018

Have you ever wondered if there is a healthier way to make banana muffins?

Of course we all have! 

If you're anything like me, you love the taste of muffins, but they can cause bloating and digestion issues if you use traditional ingredients often found in supermarkets or fast food outlets.

So YOU WILL LOVE this recipe for healthy banana muffins!

These muffins are great as a healthy snack and a great alternative to traditional muffins that are high in carbohydrates and saturated fat and can leave you feeling just awful.

These are also great for bodybuilders for refuel / cheat meals, which help you restore glycogen while providing a great mental boost.

Chuck on that apron, let's get baking!

Ingredients

  • 1 large egg
  • 3 large super ripe bananas
  • 1/2 cup of applesauce
  • 1/4 cup of maple syrup or honey
  • 3 tbsp of melted coconut oil
  • 1 tsp pure vanilla extract
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda
  • 1/4 tsp of salt
  • 1 1/3 cups whole wheat flour

Method

  1. Preheat the oven to 375 degrees F.
  2. Spray a non-stick muffin tin with cooking spray and set it aside.
  3. Beat the egg lightly in a large mixing bowl.
  4. Add the bananas and mash them well, along with the other ingredients except flour. Then, whisk them to mix them together.
  5. Gently stir in the flour until its well incorporated, but do not overmix.
  6. Use a regular ice cream scoop to fill the muffin tins with batter and bake for 22 minutes
  7. Insert a toothpick in the center. If it comes out clean, the muffins are ready.
  8. Let muffins cool for about 5 minutes.

If you find it easier to watch, here's a video on how to make this healthy banana muffins recipe:

How Healthy are Banana Muffins Exactly?

Traditionally banana muffins are awful in terms of nutritional value. This recipe is a different story because it uses more natural, whole ingredients that are less likely to cause digestion issues.

At Hustler, we believe in sustainable nutritional programming. It's okay to have snacks like this when following our programs. It is not the opposite of a "diet", it's part of a sustainable, long term approach to health and fitness. Banana muffins can be a great pre-workout breakfast or mid-morning snack at work. They can also help you win over new friends!  

These healthy whole-wheat muffins are packed with fiber and other benefits from the bananas themselves. So, to remind you, here's some other reasons why bananas are the bomb for almost everyone, including bodybuilders:

Bananas Contain Many Important Nutrients

Bananas are packed with muscle-building nutrients, notably fiber and several antioxidants. Plus, they’re basically fat-free. In one medium sized banana you’ll reap:

  • Magnesium: 8% of the RDI.
  • Copper: 10% of the RDI.
  • Manganese: 14% of the RDI.
  • Potassium: 9% of the RDI.
  • Vitamin B6: 33% of the RDI.
  • Vitamin C: 11% of the RDI.
  • Net carbs: 24 grams.
  • Fiber: 3.1 grams.
  • Protein: 1.3 grams.
  • Fat: 0.4 grams.

Bananas May Moderate Blood Sugar Levels

Studies show that bananas’ pectin, plus resistant starch when unripe, may moderate blood sugar levels after meals.

Bananas May Support Heart Health

Bananas are a great dietary source of potassium, which helps to maintain heart health, especially blood pressure control. Studies show that people with a potassium-rich diet have up to a 27% lower risk of heart disease.

Healthy Banana Muffins Recipe

Plus, don’t forget magnesium! Bananas have a decent amount of this nutrient, which is also important for heart health.

Bananas Can Reduce Your Appetite to Help You Lose Weight

Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals.

Bananas May Have Benefits for Exercise

Bananas are like gold for athletes. Because of their high mineral content and easily digested carbs, bananas may help reduce muscle cramps and soreness from exercising. Don’t hesitate to eat one before your work-out.

Wrapping Up: Make Healthy Banana Muffins Today!

Start the day right with this healthy breakfast muffin! These are great for taking to work and sharing with the family.

Stay in touch with our Hustler newsletter here for more downright amazing healthy recipes for guys and gals of all shapes and sizes! 

How'd you go with these healthy muffins? Let me know in the comments below!

Daniel Burford
Daniel Burford

Daniel Burford is the founder of Hustler Fitness and the SHREDDED Program, a 12 week program that helps men build muscle, lose fat and get shredded. Check it out by clicking here. For training, nutrition & supplement tips, follow Hustler Fitness on Facebook & Instagram.


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