July 1, 2010

Clean eating Blueberry Banana Muffins

   I have always has an interest in nutrition and cooking. I credit my mother for teaching me this quality and allowing my cooking skills and knowledge to flourish at a very early stage in my life.

    Whatever food that you put in your mouth, directly affects how your body functions. Your body is a machine you have to fuel it with wholesome, nutrient dense foods. By nutrient dense I mean bread, bought or homemade (better for you on so many different levels) with whole wheat grains, plenty of colourful fruits and vegetables (preferably raw as cooking kills off some nutrients) and also drinking plenty of water to keep your body hydrated and in peak condition.   It is very important to nourish your body properly in order for it to work efficiently. I am by no means a dietitian or a nutritionist, I am a cardiac nurse. I see first hand what poor eating does to the human body.

In honor of Canada's 143rd birthday and summer I made my favorite clean eating blueberry muffins.
The internet is a wonderful resource for many clean eating recipes. A good resource (and my favorite) to start your journey into clean eating is Clean Eating Magazine

Clean Eating Banana Blueberry Muffins
2 cups white whole wheat flour
1/3 cup Sucanat
1/2 tsp. ground cinnamon
2 tsp. baking powder
1 tsp. baking soda
1 1/2 cups mashed bananas
4 egg whites (you can use 2 small eggs instead)
1 tsp. vanilla extract
1/3 cup unsweetened applesauce
1 cup fresh blueberries

  • Preheat your oven to 350 degrees Fahrenheit. Put your *silicone muffin tray where you can easily reach it.
  • In one bowl mix all the dry ingredients.
  • In another bowl mix all the wet ingredients.
  • Combine wet and dry ingredients together.
  • Fold in the cup of blueberries.
  • Spoon combined batter into your silicone muffin bakewear.
  • Bake approximately 18 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Enjoy with a nice cup of tea!

Nutritional Info:
Calories:  144 | Fat: 0.4 g | Cholesterol: 0 g
Carbohydrates:  31.5 g | Fiber:  1.7 g | Protein 4.2 g

*Using silicone bake wear eliminates the need to use butter or cooking spray making your muffins even more clean to eat and also being kind to the environment by not using paper muffin liners.

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