One-Bowl Banana Nut Muffins

Ingredients

• 3/4 cup (75g) walnut halves, chopped
• 3 medium bananas (about 1 cup mashed or 270g)
• 1/2 cup (160g) maple syrup
• 1/3 cup (70g) coconut oil, melted
• 1 large egg
• 3 tablespoons soy milk (or milk of choice)
• 1 teaspoon pure vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon freshly ground nutmeg
• 1/8 teaspoon ground all spice
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/2 cups + 1 tablespoon (200g) whole wheat pastry flour

Optional Toppings

• 1 tablespoon chia seeds
• Sugar for topping
• Shredded unsweetened coconut for topping

Directions

Preheat oven to 300ºF (150ºC). Place walnuts on a lined baking sheet and bake for 10 to 11 minutes. When the walnuts are done, take them out of the oven and bring the heat up to 350ºF (175ºC).

Mash banana with a fork to break up large chunks. Add the other wet ingredients to the mashed bananas (maple syrup, coconut oil, egg, soy milk, and vanilla extract).

Add the spices to the wet mixture and stir. Mix in the baking soda and salt. Gradually stir in the flour.

Fold in walnuts and chia seeds (if you’re using them).

Spray a 12-muffin pan with cooking spray. Distribute batter evenly among the tins. You can make either 12 smaller muffins or 11 larger ones.

Sprinkle some sugar and shredded coconut on top of each muffin.

Bake for 25–27 minutes or until a toothpick comes out clean.

Let muffins cool for 10 minutes before serving.

Serves: 11 | Serving Size: 1 large muffin

Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g

Nutrition Bonus: Potassium: 165mg; Iron: 8%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 4%