Folks trying to get healthy this month may be interested to learn that studies have shown that low-fat diets are no better for your health than moderate- or high-fat diets. And for many, they may be worse.
To combat this “low fat is best” myth, nutrition experts at the Harvard School of Public Health have developed five, new muffin recipes that incorporate healthy fats and whole grains but use a lighter hand on sugar and salt, in an effort to “make over” the low-fat muffin.
Here is a recipe for a Whole Wheat Banana Nut Muffin, courtesy of the Culinary Institute of America. The yogurt helps develop the delicate texture and the toasted walnuts provide an appealing flavor. If you don’t have walnut oil, you can substitute canola oil. For more recipes and information, go to hsph.harvard.edu/nutritionsource.
Whole Wheat Banana Nut Muffins
Makes 18 muffins
1½ cups walnuts, toasted and chopped
5 tablespoons canola oil
1 tablespoon walnut oil
½ cup brown sugar
½ cup non-fat, plain Greek yogurt
5 ripe bananas, mashed
1½ cups whole wheat pastry flour
1½ teaspoons baking powder
½ teaspoon salt
Preheat oven to 350°F. Line muffin tins with paper liners.
When the oven temperature reaches 350 degrees, place walnuts on a baking sheet and toast in the oven for 5 minutes. Remove from oven and chop.
In a medium mixing bowl combine the canola oil, walnut oil, brown sugar, egg, and yogurt. Whisk to combine, and then stir in the mashed banana and the toasted, chopped walnuts.
Stir in the flour, baking powder, and salt.
Use a ¼ cup measuring cup to portion out the batter into the 18 lined muffin cups.
Bake for 23 to 25 minutes, or until the tops of the muffins are nicely browned.
Cool in a wire rack.