Published . Last updated by Judy Purcell 9 Comments
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Your family will tear into these healthy banana walnut muffins made with sprouted whole grainbecause they’re BIG on flavor.
Let us show you how to concentrate the banana flavor for the best-tasting healthy banana muffins—ever.
Sprouted Whole Wheat Banana Walnut Muffins are tasty and healthy!
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What Makes Better Banana Muffins?
More Bananas!
When you use more bananas (6 in all)and concentrate the flavor, you’ve got banana muffins with BIG banana flavor.
100% Sprouted Whole Grain
Sprouted wheat can beeasier to digestbecause sprouting the grain starts that process, so it is gentler on tummies normally upset by wheat products.Sprouted wheat still contains gluten, so it’s not safe for someone with celiac.
Great flavor is another reason we use sprouted wheat flour. When wheat is sprouted before it is ground into flour, the flavor is sweeter and less wheat-y. There’s none of the bitterness that often comes through in whole wheat bread products.
Ultimately, if someone didn’t know they were eating a sprouted wheat muffin, they would never guess when eating these.
Many health food stores carry sprouted flours now, but if you can’t find it locally, it’s also availableon Amazon
. You can evenmake your own sprouted grain flourat home.
Note:Non-sprouted, white whole wheat flour will also work for this recipe. White whole wheat flour is 100% whole wheat from white wheat berries.
Less Sugar Than Traditional Muffins
We concentrate the liquid from the bananas so the natural sugars are concentrated too. This means we can use less sugar to sweeten these delicious muffins.
The recipe calls for coconut palm sugar instead of regular white sugar because it’s unrefined and we like using whole food whenever possible.
Healthy, sprouted wheat banana walnut muffins with a light, delicious texture the whole family will love.
STEP BY STEP
- Prep bananas to release and concentrate juices.
- Mix the dry ingredients.
- Mix the wet ingredients.
- Combine and fold in the walnuts.
- Garnish the tops just before baking.
Recipe TIPS for Banana Muffins
Fresh vs. frozen bananas: Fresh or frozen bananas can be used for this recipe, but you’ll need at least one fresh banana if you want to garnish the tops with banana slices.
TIPS for using fresh bananas:
- Start with very ripe bananas, all those brown spots are a good thing and produce a stronger banana flavor.
- When using fresh bananas, it may take a minute longer for the juices to release in STEP 1.
TIPS for using frozen bananas:
- Allow the bananas to defrost completely.
- Remove the peeling by making a long slice down the length of the banana with a sharp knife. Turn the banana inside out into a microwave safe bowl.
- When using previously frozen bananas, it will take less time for the juices to release in STEP 1.
- You’ll need at least one fresh banana for garnishing the tops as shown in the photo.
Recipe Variations
- Fold 1/2 cup chocolate chips, candied ginger, or dried fruit into the batter with the nuts or in place of the nuts.
- Pecans, hazelnuts, or sliced almonds can be substituted for the walnuts.
=>> Read more about the benefits of sprouted grains in this Harvard Health article.
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Sprouted Wheat Banana Walnut Muffins
Healthy muffins made with sprouted whole grain and less sugar than traditional muffins with loads of banana flavor.
Prep Time23 minutes mins
Cook Time22 minutes mins
Total Time45 minutes mins
Course: Breakfast, Quick Breads
Cuisine: Healthy
Servings: 18
Author: Judy Purcell
Ingredients
- 6 very ripe bananas , 5 (fresh or frozen) for the bread, 1 (fresh) for topping (see notes)
- 1.75 cups sprouted white whole wheat flour , or white whole wheat flour (non-sprouted)
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 0.25 teaspoon sea salt
- 0.5 cup melted butter , or coconut oil for dairy-free
- 0.75 cup coconut palm sugar
- 2 large eggs
- 2 teaspoons pure vanilla extract
- 0.5 cup chopped walnuts plus more for topping
- Muffin baking cups for easy release
US Customary - Metric
Instructions
Heat the oven to 375°F. Line muffin pans with muffin baking cups.
Peel 5 of the bananas and place in a microwave safe bowl. Cover the bowl with plastic wrap and fold one edge back to vent and allow steam to release.Microwave on high until bananas release liquid, about 5 minutes. Note: If using defrosted, frozen bananas, it will take less time.
Transfer bananas to a mesh strainer set over a bowl. Allow the bananas to drain about 5 minutes, stirring if necessary. While the bananas drain, combine flour, baking soda, baking powder, and salt in a large mixing bowl. Slice fresh banana into 1/4-inch slices and chop nuts, leaving some of the nuts coarsely chopped for the topping.
Once the bananas have released their liquid, transfer the liquid to a small saucepan and then transfer bananas to the bowl the liquid was in. Simmer liquid in the pan for about 5 minutes to reduce to about 1/4 cup. Add the butter to the liquid to melt.
Stir the concentrated banana liquid with butter into the bananas and mash with a fork to combine. Whisk in the eggs, sugar, and vanilla until well blended.
Pour banana mixture into flour mixture and stir only until flour is moistened. Fold in walnuts and scoop batter into muffin cups, filling 3/4 full. Place sliced banana on top of muffins and sprinkle walnut pieces around banana, as desired.
Bake for 18 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven and carefully transfer muffins to a wire rack once they are cool enough to handle. Serve warm and cool completely before storing or freezing.
Notes
TIPS for using fresh bananas:
- Start with very ripe bananas, all those brown spots are a good thing and produce a stronger banana flavor.
- When using fresh bananas, it may take a minute longer for the juices to release in STEP 1.
TIPS for using frozen bananas:
- Allow the bananas to defrost completely.
- Remove the peeling by making a long slice down the length of the banana with a sharp knife. Turn the banana inside out into a microwave safe bowl.
- When using previously frozen bananas, it will take less time for the juices to release in STEP 1.
- You'll need at least one fresh banana for garnishing the tops as shown in the photo.
Recipe Variations
- Fold 1/2 cup chocolate chips, candied ginger, or dried fruit into the batter with the nuts or in place of the nuts.
- Pecans, hazelnuts, or sliced almonds can be substituted for the walnuts.
Nutrition
Calories: 171kcal | Carbohydrates: 23g | Protein: 3g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 34mg | Sodium: 159mg | Potassium: 175mg | Fiber: 2g | Sugar: 9g | Vitamin A: 215IU | Vitamin C: 3.4mg | Calcium: 18mg | Iron: 0.6mg
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Banana Walnut Muffins made with 100% sprouted whole wheat fresh from the oven.
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