Looking for a way to use up those overripe bananas? Why not try these Whole Wheat Banana Muffins With Maple Sugar – a delicious creation that combines the charm of your favorite banana muffin with the goodness of whole grains and a touch of natural sweetness.
Created with the richness of whole wheat flour and enhanced with the sweet and subtly earthy flavor of maple sugar, a natural sweetener that will elevate any baked treat. If you’re on the hunt for a delicious muffin that doubles as a guilt-free indulgence, this is the perfect recipe for you! Join me as I whip up my personal favorite whole wheat muffins, proving that a healthy recipe can indeed still be a delicious, and easy recipe.
Maple Sugar Benefits
When crafting the perfect delicious and healthy muffins, the choice of sweetener can make all the difference. Enter maple sugar, the ingredient that not only elevates the flavor profile of your favorite banana muffin recipe but also brings along a plethora of health benefits.
Lower Glycemic Index
Unlike refined sugar with its empty calories and high glycemic index (65), maple sugar, a natural sweetener derived from pure maple syrup has a lower glycemic index of 54. This means you can indulge in the sweetness with a little less guilt. Consuming these delicious muffins with a protein or fat will help slow the digestion, and delay glucose absorption into the bloodstream. This will help prevent a blood sugar spike. Try topping the muffin with a little unsalted grass-fed butter!
Learn more about Glycemic Index Ratings here.
High in Antioxidants
Maple sugar, sourced from the sap of maple trees, is rich in antioxidants which play a crucial role in neutralizing free radicals, contributing to overall health and well-being. In your quest for healthy muffins, incorporating maple sugar not only enhances taste but also infuses your banana muffins with a dose of natural goodness!
Mineral Rich
Not only does maple sugar offer a flavorful alternative to refined sugars with its rich taste and lower glycemic index, but it also serves as a source of essential minerals. Extracted from the sap of maple trees, this natural sweetener contains minerals such as manganese and zinc, contributing to the overall nutritional value of your banana muffin recipe. Manganese helps to support bone health and metabolism, while zinc is supportive of immune function. So, by incorporating maple sugar into your baking, you not only enhance the taste of these delicious banana muffins, but turn your average dessert into a mineral rich treat!
Distinct Flavors
Natural sugars will often have a unique and complex flavor profile. In the case of maple sugar, you’ll enjoy a hint of caramel and a rich earthy sweetness that will enhance the taste of any traditional muffins or other baked goods.
An Eco-Friendly Sweetener
Maple trees, from which maple sugar is derived, is a sustainable and renewable resource. Using responsibly sourced natural sweeteners helps support responsible environmental practices.
What Can I Use Instead of Maple Sugar?
Let’s talk substitutes. If maple sugar isn’t readily available in your local supermarket, not to worry! Instead, opt for maple syrup as an alternative, just be sure to adjust the liquid in the recipe (See recipe notes). Or try coconut sugar for a similar depth of flavor.
Experimenting with these substitutes ensures that even without maple sugar, you’re still on track to whip up a great recipe, delivering the best flavor for your delicious banana muffins. So, whether you stick to the traditional or explore new avenues, one thing is certain – incorporating maple sugar or its alternatives is a great thing for crafting healthier, tasty muffins that are sure to become your go-to treat.
The Best Whole Wheat Banana Muffins with Maple Sugar Recipe
Ingredients
- 3 medium very ripe/overripe bananas, mashed
- ⅓ cup unsalted butter, melted
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ cup maple sugar
- 1 egg, beaten
- 1 teaspoon vanilla extract
- 1 ½ cups whole wheat flour
Instructions
Preheat Your Oven
Begin by preheating your oven to 350°F (175°C). Grease your muffin tin with coconut oil, or line with muffin cups.
Mash the Bananas
In a large bowl, mash your bananas until smooth. The riper the banana, the sweeter the muffins will be.
Add the Melted Butter
Combine the melted butter with the mashed bananas, stirring until well blended.
Stir in the Egg and Vanilla
Beat the egg and add it to the butter and mashed bananas. Next add the vanilla extract. Continue mixing until everything is incorporated.
Mix Dry Ingredients
To a medium sized bowl, add the whole wheat flour. Add in the baking soda and salt. Stir to combine.
Incorporate Dry Ingredients into Wet Ingredients
Slowly add your flour mixture to the large bowl with the wet ingredients. Mix well.
Fill the muffin cups
Pour the muffin batter into the prepared muffin cups, filling each about ⅔ full.
Bake
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Cool and Enjoy!
Allow the muffins to cool in the tin for about 10 minutes, before transferring to a wire rack to cool completely. Once cooled, these super moist banana muffins are ready to enjoy!
Notes
Maple Sugar Swaps
If you can’t find maple sugar at your local supermarket, try using coconut sugar instead. Or for a similar flavor, use maple syrup. If using maple syrup, use ⅓ of a cup instead of a ½ cup.
Doubling the Recipe
One of the great things about this recipe is that it can very easily be doubled to make extra muffins for later. To do so, simply double the quantity of each ingredient and follow the same instructions. Once the muffins have cooled down, you can freeze the extras in an airtight container or zip-top bag. When you’re ready to enjoy these delicious banana muffins again, simply thaw at room temperature, or place them in the oven at 350°F (175°C) for 10 minutes, and enjoy!
Making Homemade Banana Bread
To turn these muffins into healthy banana bread, simply grease an 8 x 4 loaf pan, and bake at 350°F (175°C) for 55-60 minutes.
Conclusion
Incorporating natural sugars, like maple sugar, into your baking not only enhances the flavor but also comes with a host of health benefits. And with the option to double and freeze some muffins, you’ll always have a convenient homemade snack on hand. So go ahead and satisfy that sweet craving and give these healthy whole wheat banana muffins a try!
References
- Rahelić D, Jenkins A, Bozikov V, Pavić E, Jurić K, Fairgrieve C, Romić D, Kokić S, Vuksan V. Glycemic index in diabetes. Coll Antropol. 2011 Dec;35(4):1363-8. PMID: 22397288.
https://pubmed.ncbi.nlm.nih.gov/22397288/#:~:text=The%20Glycemic%20Index%20(GI)%20is,as%20white%20bread%20or%20glucose.
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The Best Whole Wheat Banana Muffins With Maple Sugar
Equipment
- Muffin tray
- 12 Muffin cups
Ingredients
- 3 medium very ripe/overripe bananas mashed
- ⅓ cup unsalted butter melted
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ cup maple sugar
- 1 egg beaten
- 1 teaspoon vanilla extract
- 1 ½ cups whole wheat flour
Instructions
- Begin by preheating your oven to 350°F (175°C). Grease your muffin tin with coconut oil, or line with muffin cups.
- In a large bowl, mash your bananas until smooth. The riper the banana, the sweeter the muffins will be.
- Combine the melted butter with the mashed bananas, stirring until well blended.
- Beat the egg and add it to the butter and mashed bananas. Next add the vanilla extract. Continue mixing until everything is incorporated.
- To a medium sized bowl, add the whole wheat flour. Add in the baking soda and salt. Stir to combine.
- Slowly add your flour mixture to the large bowl with the wet ingredients. Mix well.
- Pour the muffin batter into the prepared muffin cups, filling each about ⅔ full.
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Allow the muffins to cool in the tin for about 10 minutes, before transferring to a wire rack to cool completely. Once cooled, these super moist banana muffins are ready to enjoy!
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