With the French rentrée back-to-school this month and September being Thyroid Cancer Awareness Month, it’s the perfect moment to serve these Healthy Banana Oat Muffins. So, give yourself a naturally sweet and nutty boost to your breakfasts, without any added sugar.
Are Banana Muffins Healthy?
These banana muffins are healthy. Made with oats, banana, dried apricots and nuts, they are also low in calories with only just over 200 calories a portion.
Instead they rely heavily on the natural fruit sugars using just an overripe banana and moist, dried fruits with a surprise brazil nut to add le crunch.
Why No Added Sugar Oat Muffins?
Thyroid Cancer Awareness Month
You could say I’ve been even more of a ‘Health Nut’ recently, ever since I was diagnosed with thyroid cancer in February. It all happened quite by accident: no visible lumps on the neck, no symptoms (no strange change in voice, coughing or trouble swallowing). Instead I saw a new GP last summer for something different since my usual doc was on holiday. He asked questions, then felt my neck and asked me to get a deep lump scanned. Two biopsies later, I was told I had cancer.
The following month saw a dizzying thyroidectomy, parathyroidectomy and 3 tumours removed. Recovery time is fast and my scar is hardly even noticeable. Even after radioactive iodine treatment with a few days of surreal quarantine this summer, it’s all good. Luckily, this is a cancer that’s easiest to treat with follow-up scans and blood tests every 6 months.
Please consult your doctor if you suspect anything on your neck. DON’T FORGET TO CHECK YOUR NECK!
Healthy Banana Muffins with Oats
If you’re like me and have a ‘sweet tooth’ at breakfast, then I urge you to try these. As you know, I’m already extremely sensitive to too much sugar in cakes and French patisserie (too much sugar kills flavour) – and muffins are no exception. In this case, however, I wanted to try making them without any added sugar at all. Instead, they rely heavily on good quality dried fruits and a banana, making them moist and pleasantly naturally sweet.
As I mentioned in my previous post for sesame tuiles, adding some sesame seeds before baking adds a touch of calcium, if you’re looking for that extra boost (we all need calcium but particularly if you have problems or have lost your parathyroid glands).
More Healthy Breakfast Options
- Healthy flapjacks with fruit and nuts (oat granola bars);
- maple granola
- chocolate, coconut and cranberry granola
- carrot cake muffins (without the frosting or make with half fat cream cheese)
- cheese waffles
Healthy Banana Oat Muffins Recipe (No Added Sugar)
Healthy Banana Oat Muffins (no added sugar)
- 1 very ripe banana large
- 100 g (3.5oz) porridge oats medium oats (or oatmeal)
- 100 g (3.5oz) wholemeal flour or mix with plain (all-purpose) flour
- 1/2 tsp ground cinnamon (or pumpkin spice)
- 1 tsp baking powder
- 1/2 tsp bicarbonate of soda (baking soda)
- 75 g (3oz) dried apricots finely chopped (or prunes)
- 75 g (3oz) sultanas
- 75 ml (3 floz) sunflower oil (or other neutral oil)
- 1 organic egg large
- 100 ml (3.5 floz) whole milk
- 9 brazil nuts (if extra large, cut in half)
- 1 tbsp oats for sprinkling on top
- Preheat the oven to 200°C/180°C fan/400°F; Gas 6. Either grease a muffin tin or line with 9 paper muffin cases.
- In a large bowl, mash the banana and gradually stir in the oats, flour, cinnamon, baking powder and soda. Add the apricots and sultanas, coating in the flour mix. Mix in the oil, egg, and milk until the batter is smooth.
- Spoon the mixture into the muffin tin (or directly into silicone muffin moulds). Fill ¾ of the way up and push in a brazil nut into each muffin centre.
- Sprinkle each top with a few porridge oats and bake in the oven for 15-20 minutes or until golden and a skewer inserted comes out clean.
- Leave to cool completely for about 10 minutes before taking out of the tin.