Banana Date Chia Seed Muffins

The dates, bananas, and applesauce add natural sweetness to these muffins, which clock in at slightly over 5 grams of fiber each. Serve with a glass of cold milk for a boost in calcium and protein.

Ingredients (choose organic when available):
1/2 cup pitted dates
1/2 cup water
1 1/2 cups mashed bananas
1/3 cup plain nonfat yogurt
3 tablespoons natural applesauce
1 teaspoon vanilla extract
1 egg plus 2 egg whites, lightly beaten
1 cup whole-wheat flour
3/4 cup all-purpose, unbleached flour
1/4 cup ground flaxseed
1/2 cup poppy seeds, divided in half
1/2 cup chia seeds, divided in half
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
Nonstick cooking spray, olive oil

1. Preheat oven to 350°F.
2. In a food processor or blender, puree dates with 1/2 cup water until smooth. To date puree, add bananas, yogurt, applesauce, vanilla, egg, and egg whites. Blend and set mixture aside.
3. In a separate large bowl, whisk flours, flaxseed, 1/4 cup poppy seeds, 1/4 cup chia seeds, cinnamon, baking powder and salt.
4. Fold wet ingredients into dry until incorporated. Do not overmix!
5. Evenly pour mixture into 12 nonstick muffin tins lightly sprayed with nonstick cooking spray.
6. Sprinkle with remaining 1/4 cup chia and 1/4 cup poppy seeds.
7. Bake for 20 to 30 minutes or until golden brown and a knife inserted in the middle comes out clean. Allow to cool, then serve.

Serves 12.

Nutrition Facts per muffin:
Total Calories: 181
121mg Sodium
28g Carbs
5g Fiber
6g Fat
7g Protein

Recipe provided by Beyond The Mediterranean Diet: European Secrets Of The Super Healthy by Culinary Nutritionist Layne Lieberman, R.D.