Words Have Power
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image by IPBrian

If there is one thing I don’t understand it’s not eating breakfast. I am starving when I wake up. Yet the number one thing I see when looking at food logs is no breakfast.

I often see coffee in the mornings, but for most people there is a lack of solid healthy filling food in the morning. I hear all sorts of reasons. Some people tell me that eating in the morning actually makes them queasy. Or the one I have the hardest time understanding is not being hungry until lunch. I take that as a sign of a sluggish metabolism.

The one that I do understand, somewhat, is time. Mornings in my house are very busy and I understand not having time to make an omelet with veggies or steel cut oats. 

My latest recipe is an answer to that dilemma. These Banana Flax Muffins come in at under 200 calories (1/3 of the calories of the calorie bomb muffins they serve at most bakeries and coffee shops), have 4 grams of fiber and taste yummy. Combine one of these muffins with a glass of milk or a cup of yogurt for a perfect breakfast.  Bake a batch and freeze for the week.

Banana Flax Muffins

  • 1 cup whole wheat flour
  • 1 cup oat flour
  • 2 tsp baking powder
  • 3 tbsp milled flax
  • 1 tsp cinnamon
  • 2 tbsp coconut oil
  • 2 egg whites
  • 2 ripe mashed bananas
  • 2 tbsp stevia
  • 1 cup skim milk (or almond milk)
  • 1/2 cup water
  • Olive oil cooking spray

Preheat oven to 350 degrees. Spray muffin tin with olive oil cooking spray.

Blend dry ingredients (except stevia) in a large bowl.

In another bowl, mix coconut oil and egg whites. Add mashed bananas, stevia, milk and water.

Fold the wet ingredients into dry ingredients and mix well.

Divide mixture among 12 muffin cups. Bake for 15-20 minutes or until tops are lightly brown.

Store in refrigerator or freezer. Makes 9 muffins.

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