Spicy Banana + Berry Flax Muffins

April 6, 2011 at 12:38 pm Leave a comment

Let’s talk about flax.

(Hee hee, I am so good at joke making)

Ok, but really, let’s talk about flax. Isn’t it awesome?!? I think so, but in case you’re sitting there scratching your head, allow me to enlighten you:

– It has been referred to as one of the most powerful plant foods on the planet. This is probably due to the fact that there is evidence that shows that it can help reduce your risk of heart disease, cancer (particularly breast cancer, prostate cancer, and colon cancer), stroke, diabetes — pretty much every major killer out there.

– Flaxseed owes its healthy reputation primarily to three main ingredients:

1) Omega-3 essential fatty acids — Yeah, you’ve heard of these. These are the “good” fats that have been linked to heart-healthy effects as well as overall brain function and health. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s, so reach for this instead of eating PCB-infested salmon.

2) Lignans — Lignans have been linked to protecting against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells. Flaxseed also contains 75-800 times more lignans than other plant foods.

3) Fiber — I think we all know about the importance of fiber. But in case you don’t think you care and you consistently reach for the corn chips and white bread instead of whole grain crackers or some spinach, fiber has been shown to help prevent everything from heart disease to kidney stones, from constipation to diabetes. So yeah, you can definitely keep enjoying your sourdough baguette sandwich, just make sure you’re balancing it out with high fiber options.

– It has been shown to contribute to overall weight loss. (Honestly this is probably a side effect of everything else I just listed, but who the heck knows anyways?)

OK, I’m done with that now. Now let’s talk about my muffins!

Spicy Banana + Berry Flax Muffins (adapted from the Babycakes cookbook blueberry muffins recipe)

what you’ll need:

2 cups of whole wheat flour

1/2 cup of ground flax seed

1 teaspoon baking soda

2 teaspoons baking powder

1 teaspoon salt

1/4 cup coconut oil (can be increased to 1/2 cup for vegan version)

1/4 cup melted butter (can be increased to 1/2 cup if you don’t keep coconut oil in the house)

2/3 cup agave nectar

2/3 cup milk (i used 2% cowmilk, but rice milk or soy milk would be great too)

2 teaspoons vanilla extract

3 very ripe bananas, mashed

2/3 cup of fresh or frozen berries (thawed), mashed

1 teaspoon cinnamon

1 teaspoon cardamom



1) preheat the oven to 325 degrees. grease a standard 12-cup muffin pan.

2) in a medium bowl, whisk together the flour, flax, baking powder, baking soda, and salt.

3) add the oil and butter, agave nectar, milk, vanilla, bananas, berries, cinnamon, and cardamom to the dry ingredients and stir until the batter is smooth.

4) pour the batter into each prepared cup until they are almost full.

5) bake the muffins on the center rack for about 22 minutes, rotating the tin 180 degrees after 15 minutes. the finished muffins will bounce back slightly when pressed, a toothpick will come out clean, but they will still be spongy and moist.

have you had your flax today? ❤


Entry filed under: Meals.

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“It’s an empowering idea. The entire goliath of the food industry is ultimately driven and determined by the choices we make as the waiter gets impatient for our order or in the practicalities and whimsies of what we load into our shopping carts or farmers’ market bags.” - Jonathan Safran Foer ..............................................................

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