Wednesday, June 26, 2013

Peanut Butter Banana Muffins with Chia

I cannot buy or eat Chia seeds without singing that song and thinking of the ultimate white elephant gift.

Who would have guessed that the same seeds that you spread all over those little Terracotta animals were super foods?

Chia seeds are super popular right now, but what's so great about chia anyways?

  • Chia is filled with two times more protein than most grains and five times more calcium than milk. Plus, it has of high levels of omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants.
  • Chia can replace higher fat ingredients in baking. Mix them with water and magic happens. They gel up and can be used in place of eggs or for half the butter in most recipes. The optimum ration of seed to water is 9 parts water to one part seed
  • They are tasteless, so chia seeds will not cover up or add to the flavor of your food. This is great when cooking for kids because you can add a nutritional punch, and they will never know! {sneaky sneaky}

 Here is a great muffin recipe that incorporates chia, but as far as the kids are concerned they are just banana and peanut butter yumminess. These muffins just slightly sweet, even with the banana and maple syrup. To me that makes them a better breakfast option, and less of a treat, but if you prefer a sweeter muffin, add more maple syrup.
Printable Recipe

2 ripe bananas mashed
1/4 cup maple syrup
1/2 cup natural nut butter (I used Trader Joes crunchy
2 eggs
1/4 cup unsweetened applesauce
1 Tbsp chia
1 tsp vanilla
1 1/2 cup flour (we use whole wheat)
2 tsp baking powder

In a large bowl, combine the bananas, maple syrup, peanut butter, eggs, apple sauce, chia and vanilla. Mix until smooth.
Combine the flour, and baking powder in another bowl.
Pour the wet mixture over the dry and stir to combine.
Spoon into your prepared muffin tin, and bake at 400 for 16-18 minutes.

Remove from oven & cool before enjoying your nutritionally packed, powerhouse muffins.
{Or banana cupcakes as my boys like to call them}

Happy Baking!

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