Last week I had a task: make some kind of snack for my husband for his workday. This something needed to be able to sustain “room” temperatures of above +25 C, be fairly filling, easy to eat and healthier than the nearby convenience store alternatives. And since my standards of healthy food are above average, coming up with a snack is often a challenge for me. So I decided to go for muffins. Chocolate muffins.
They keep at room temperature well, easy to eat in a couple of bites, they are definitely more filling than say an apple. The only problem is that classic recipe of muffins calls for an enormous amount of sugar and butter! Gotta fix that issue.
How to make healthy chocolate muffins
1. Replace white flour with whole wheat.
I always seek for an opportunity to replace “white” ingredients with an unrefined alternative. Be it brown rice, unrefined can sugar or whole wheat flour – they contain more nutrients, since all of the minerals and vitamins are not stripped off in refining process.
Sure, white, or bleached, flour is softer, more elastic and rises better. But that’s about it in white flour advantages. It does not contain all the fiber, vitamins B6 and E, magnesium and zinc that whole wheat flour has. Whole wheat flour is also a source of complex carbs which are longer to digest and do not cause spikes in blood sugar after eating.
2. Use bananas instead of butter.
I bet you wanna say “Whaaaat?!” Particularly in this recipe about 1/2 of butter which normally goes in a classic muffin batter is easily replaced with 3 ripe bananas. As I already mentioned in a smoothie bowl recipe, bananas help us maintain this gooey texture and add some sweetness. Bananas are also famous for being a great source of potassium, which helps the body to maintain fluid levels and the heart to beat regularly.
3. Don’t use refined sugar.
I don’t have refined sugar at home. At all. It’s just like with white flour: it’s beautifully white, but refined sugar has no nutritional value. White sugar is a pure sucrose, and while it is digested, it forces the body to actually consume stored nutrients. So why even consume it?
For the very least replace white sugar with (ideally organic) cane sugar. This one is not fully stripped of amino acids, minerals and vitamins. But my number one sweetener is raw honey. Don’t forget though that honey is still rich in sugar contents, so it should be consumed in moderation.
I think these banana chocolate muffins make it for a great healthy snack or breakfast. If you’ve been struggling coming up with a quick healthy snack, make a batch of these for a few days ahead.
- 3 ripe bananas
- 2 eggs
- ½ cup plain yogurt
- ½ cup milk
- 3-4 Tbsp honey
- 1 cup whole wheat flour
- ½ cup cacao powder
- 1 tsp baking soda
- ½ tsp salt
- Mash bananas with a fork in a large bowl. Break the eggs and whisk well into mashed bananas. Add the rest of liquid ingredients and mix well.
- Add dry ingredients, mix well.
- Preheat the oven to 180 C. Pour the batter in baking for filling the cups with ⅔ of mixture. Bake for 30 min.
- Let cool at least 5 min before serving.