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Chia Seed Blueberry Banana Muffins

Published by Cheryl Mussatto, MS, RD, LD on Dec 29, 2020

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Moist, not too sweet, a nice blend of two fruits, and an interesting “crunch” courtesy of the chia seeds, this muffin has it all. Better yet, it provides several brain-boosting nutrients making this muffin a nutrient dense addition to any meal or snack.

This is only one of the 17 brain-healthy recipes in my book, The Nourished Brain: The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia. Along with these tasty and nutritious recipes, you’ll also find the latest research on what nutrients you need to protect your brain from diseases like these, complete with stories from those who have experienced them first-hand.

The Nourished Brain also contains easy meal-planning tips that will keep you and your loved ones healthy. This book is an essential guide for anyone who wants to protect the brain from the effects of aging through nutrition and diet. Click here to download a sample or purchase the book on Amazon.

Brain-Boosting Blueberry Banana Muffins

Brain-boosting foods: blueberries, banana, chia seeds, and whole wheat flour. Brain-boosting nutrients: omega-3 fatty acids, protein, fiber, vitamin C, fiber, lutein, and antioxidants.
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Course Breakfast
Servings 12 muffins; Serving size – 1 muffin 
Calories 135 kcal

Ingredients
  

  • 1/2 cup canola oil
  • 1 egg
  • 1/4 cup sugar
  • 1 banana
  • 1 1/2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoon nutmeg
  • 2 tablespoons chia seeds
  • 1/2 to 3/4 cup blueberries (frozen or fresh)
  • 1 teaspoon vanilla

Instructions
 

  • Preheat oven to 375 degrees Fahrenheit.
  • Mix oil, egg and sugar in a large mixing bowl until smooth; add in bananamixing well.
  • Blend the dry ingredients well in a separate bowl – flour, baking soda, salt, cinnamon, nutmeg, and chia seeds
  • Add dry ingredients to oil mixture. Add in blueberries and Vanilla. Gently stir together just until moistened – do not overmix.
  • Spoon batter into muffin tin tray sprayed with vegetable pan spray.
  • Bake 15 to 20 minutes.

Notes

Nutrition: 135 calories, 3 g total fat, 1.5 g saturated fat, 2 g protein, 25 g carbohydrate, 4 g fiber. 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

1 Comment

  1. A Guide to Meal-Planning Your Way to a Healthier Brain - Eat Well to Be Well on January 4, 2021 at 1:19 pm

    […] Chia Seed Blueberry Banana Muffins – Moist, not too sweet, a nice blend of two fruits, and an interesting “crunch” courtesy of the chia seeds, this muffin has it all. Better yet, it provides several brain-boosting nutrients making this muffin a nutrient dense addition to any meal or snack. […]

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