What a delicious way to get in the benefits of collagen. These muffins are naturally sweetened, gluten free and grain free!
When I take the time to make and prepare foods, not only do I want these foods to be absolutely delicious but I need to know that my choices are health promoting. If you feel the same way, then please read about my delicious banana nut protein muffins that are full of many nutrients benefiting the body.
Let’s begin with collagen. Collagen peptides or protein powder has recently become a popular supplement, and for good reason. According to studies, they may improve skin quality (anti-aging), muscle recovery and reduce pain associated with joints (arthritis), see more here. The powder forms come as peptides or gelatin and I have bought and used both with success. Peptides are the broken down molecule, smaller and easier to absorb and are good for smoothies and baking. Gelatin is the cooked form of collagen which gels and is good for making gummies and jello. Collagen protein powder might be a good choice to try if you have a dairy sensitivity and need an alternative to whey protein powder, want to see positive changes in skin, hair, and nails, or have less aches and pains. In addition, many natural medicine doctors claim that high quality collagen supplements from grass fed, pasture raised cows contribute to healing of the gut’s lining. No surprise, this was my reason to purchase it and get creative.
Chia and flax seeds add a powerful nutritional punch to this recipe. They are an excellent source of fiber which gives these muffins a nice texture. Chia and flax seeds are nutrient dense, full of antioxidants and provide the best plant based source of omega-3 fatty acids, for more see here and here.
As my great passion is improving gut health, I must share that not only does fiber help you feel full and slow down the digestion process but fiber feeds that good gut bacteria. In fact studies have demonstrated that fiber increases the diversity of the gut microbiome. So it makes sense that the opposite is true, low fiber intake not only starves the good bacteria but depletes it, yikes!… if this interests you, read more here.
Fiber offsets the impact of sugar to help keep blood sugar stable. (1) Interestingly, high blood sugar spikes cause glycation (bonding of amino acids to sugar molecules) and the resulting abnormal proteins damage collagen in the body. This process takes place in everyone who eats sugar, and is another very important reason to eat a diet high in fiber and low in sugar. It is also a reason to include collagen sources or supplements.
Good news, my belly has been happy after introducing collagen and since I would prefer to eat foods rather than drink them, I created this delicious, soft, and filling banana nut protein muffin. It is gluten and grain free, full of fiber to offset the tad bit of local honey I added for a touch of sweetness. Honestly, it does not need much as the bananas offer quite a bit already. This means stable blood sugar for hours! Perfect as a recovery food post strength training, addition to a meal, or just to grab for a quick and portable snack.
- 2 ripe medium bananas, mashed
- 3 eggs
- 1 cup almond butter
- 6 Tbsp collagen powder
- 1 Tbsp ground chia seeds (I use a coffee bean grinder, or try a high speed blender to grind)
- 1 Tbsp ground flax seeds (for the most benefit, grind them yourself)
- 1 Tbsp local honey
- 2 tsp vanilla extract
- 1/2 tsp baking soda
- Mini chocolate chips (I use Enjoy Life)
- Preheat oven to 400 degrees.
- Put ingredients (all, except mini chocolate chips) in medium sized bowl.
- Using a strong whisk, immersion blender, or hand mixer and mix until smooth and well incorporated.
- Put into greased muffin tins (I use a 1/4 cup measure to make even sized. Batter will be somewhat thick).
- Top with a few mini chocolate chips.
- Bake for 9-12 minutes until lightly browned and set in the middle.
Best consumed the same day. Store extras in the fridge and toast then top with butter or ghee! They freeze well too.
For this Recipe, I recommend:
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(1)Fallon, Sally, and Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, New Trends Publishing, 1999.
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