2 cups whole-wheat pastry flour
¾ cup unbleached all-purpose flour
¾-1 cup granulated sugar
¼ cup ground flaxseed
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon nutmeg
½ cup soy milk (or low-fat milk)
1½ teaspoons lemon juice or vinegar
2 cups mashed overripe bananas (about 4 large bananas)
1⁄3 cup non-hydrogenated margarine, melted
1 teaspoon vanilla extract
½ cup chopped walnuts, optional
Heat oven to 375°. Coat a muffin tin with cooking spray. Whisk whole-wheat pastry flour, all-purpose flour, sugar, ground flaxseed, baking powder, baking soda, salt, and nutmeg together in a mixing bowl. Stir soy milk and lemon juice together and set aside. Mash bananas in a separate mixing bowl. Stir in melted margarine, vanilla, and curdled milk. Stir banana mixture into flour mixture until combined. Spoon a heaping ¼-cup batter into each muffin cup. Sprinkle with chopped walnuts, if desired. Bake 18-20 minutes. Cool the muffins in the tin for 5 minutes before transferring to a wire rack to cool for 5 more minutes.
These muffins contain about half the fat of typical muffins. Whole-wheat pastry flour provides a high-fiber alternative to white flour; and ground flaxseed helps to bind the muffins together while adding valuable omega-3 fats and fiber.
Per serving: 235 calories, 6 grams fat, 0 milligrams cholesterol, 43 grams carbohydrate, 4 grams protein
Heather Reseck is a certified wellness coach; a dietitian specializing in vegetarian nutrition and food sensitivities; and a cookbook editor and author of Fix-it-Fast Vegetarian Cookbook (available at www.AdventistBook Center.com or 1-800-765-6955).