Nutrition Facts

Serving Size: 1 muffin

Calories: 125 • Total Fat: 2g • Total Carbohydrate: 23g (Fiber: 4g • Sugars: 5g) • Protein: 6g • Vitamin B6 (6.3%) • Calcium (6.2%) • Iron (5%)

Nutritional Highlights

High Protein • High Fiber • 100% Whole Grain • Low Fat • Low Sugar

These muffins are mostly complex carbohydrates. Serve them with some eggs or lean turkey sausage for added protein and fat to make a balanced meal.

Dysphagia Level 3 – Soft – omit peanut butter on top of muffins and bake as is.  Top with honey or pure maple syrup when ready to be eaten.

Peanut Butter Banana Buckwheat Muffins

Servings: 12

Ingredients

• 1 cup nonfat plain greek yogurt
• 2 medium ripe bananas, mashed
• 1 egg white
• 1 egg
• 1 cup white whole wheat flour
• 1 cup buckwheat flour
• 2 tsp ground flaxseed
• 1/4 cup brown sugar
• 1/2 tsp baking soda
• 1 1/2 tsp baking powder
• 2 tbsp milk of choice
• 1 tbsp natural peanut butter, no salt or sugar added variety

Method

1. Preheat oven to 350ºF. Grease a muffin pan with cooking spray and set aside. (Note: Be sure to grease the pan well. The low fat content in these muffins make them likely to stick to the pan so be sure not to skip this step. You can also use muffin liners, but you will want to grease the inside of those as well so the muffins don’t stick to the liners.)
2. Combine flours, flaxseed, brown sugar, baking soda and baking powder in a medium bowl and set aside.
3. Mix yogurt, mashed bananas, egg, and egg white in a large bowl. Add dry ingredients and mix until well incorporated. Batter will be thick. Add in milk one tablespoon at a time until batter slightly thins.
4. Spoon batter into muffin tin, filling each cavity about 3/4 of the way full. Swirl peanut butter evenly on top of each muffin.
5. Bake for 12-15 minutes or until toothpick inserted into the muffins comes out clean. Cool muffins on a wire rack.