Whole Wheat Banana Peanut Oat Muffins

Whole Wheat Banana Peanut Butter Oat Muffins My Body My Kitchen

Welcome the latest addition to the MBMK muffin family. I'm a huge fan of peanut butter and I love incorporating it into various recipes.

Whole Wheat Banana Peanut Butter Oat Muffins My Body My Kitchen

These muffins are a convenient way to add protein and fiber to a quick breakfast. They have up to 6g of fiber and 10g protein per serving.

Try this recipe and let me know what you think.

Prep Time: 5 mins . Cook Time: 15 - 18 mins . Servings: 9 to 12

Dry Ingredients
2 Cups Whole Wheat Flour
1/2 Cup Rolled Oats
1 Tsp Ground Cinnamon
1 Tsp Baking Powder
1 Tsp Baking Soda

Wet Ingredients
3 Very Ripe Bananas, mashed
2 Eggs
1/2 Cup Creamy Peanut Butter
1 1/2 Cup Water
1/3 Cup Olive Oil
1/4 Cup Sugar
1 Tsp Vanilla Extract

1. Preheat oven to 400 F.
2. Into a large bowl sift the flour, cinnamon, baking powder and baking soda. Set aside about 1 tablespoon of oats and add the remainder to the bowl.

3. In another bowl combine the wet ingredients. Using a hand mixer, whisk or fork, mix the wet ingredients until a bit smooth.

4. Pour the wet ingredients into the bowl of dry ingredients. Fold until the batter is mixed well. Do not over mix.

5. Distribute batter equally into 9 to 10 jumbo muffin tins or 12 to 15 standard muffin tins lined with cupcake liners or lightly greased. Top with the tablespoon of oats.

6. Optional but recommended: Let the batter rest for 10 to 15 minutes before baking.

7. Bake for 15 to 18 minutes until the tester comes out clean.

Nutrition per jumbo muffin: 357 Cals, 17g Fat, 40g Carbs, 6g Fiber, 10g Protein

Nutrition per standard muffin: 267 Cals, 13g Fat, 30g Carbs, 5g Fiber, 7g Protein

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If you haven’t heard I’ll be running the NYC Marathon this year and the countdown to race day has begun! This plate was the first thing I ate after one of my 10-mile runs: vegetable scramble, toast, avocado and an orange.

It’s my first marathon so there’s a lot of excitement and unknowns.  But what I do know is that my nutrition needs to match my fitness/training goals; my approach is not much different from before. I’ve just upped everything: consuming more calories to run more miles each week and ensuring my protein and micronutrients intake are enough to help my body repair.  I’ll keep you posted on how the last few weeks of training goes.

Scramble Eggs Tip

I know many people add milk to their eggs to make them fluffier. I don’t! What I’ve found to help is (1) whisking the eggs in a bowl before adding them to the skillet and (2) cooking on a low heat. Thoughts?

Try this recipe and let me know how it goes.  If you do not eat eggs or are vegan, you can try my tofu vegetable scrambleinstead.

Prep Time: 5 mins . Cook Time: 5 mins . Yield: 2 Servings

4 Eggs
1/2 Bell Pepper, chopped
1/2 Tomato, chopped
1 Stalk Green Onion, chopped
Cilantro for garnish
Cooking spray or oil
Salt, Black Pepper & Smoked Paprika to taste

1. In a bowl eat eggs with a fork or whisk. Season with salt, pepper and paprika.

2. Heat a skillet over medium-low heat and light grease with cooking spray or oil. Pour in eggs and stir.  As eggs begin to set, stir in vegetables and continue to stir until eggs are cooked. Remove eggs from skillet.

Nutrition per serving: 180 Cals, 12g Fat, 5g Carbs, 1g Fiber, 13g Protein

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In addition to sweet sugary breakfast foods, we also need to keep an eye out for the sneakier culprits that have a hidden sugar effect - when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does. The “hidden sugar effect” is the impact foods have on our system that is equivalent to that of teaspoons of sugar. For example, the sugar effect of one bagel is equivalent to 8 teaspoons of sugar. Consuming too many carbohydrates that result in the “hidden sugar effect” can cause unwanted ups and downs in your glucose levels which can result in you feeling tired (sugar crash) and hungry.

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