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
• 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
- 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.
Nutrition: 135 calories, 3 g total fat, 1.5 g saturated fat, 2 g protein,
25 g carbohydrate, 4 g fiber. Servings – 12 muffins;
Serving size – 1 muffin