Want to start the day off on the right foot? These mood-boosting muffins are for you! They’re sweet, nutty and nutritious. The walnuts and chia seeds are a great source of omega-3 fatty acids, a type of heart-healthy fat that has been shown to increase levels of serotonin, a brain chemical linked to positive mood and well-being.

 

Prep Time: 30 minutes 
Cook Time: 25 minutes 
Yield: 12 servings  
  
Ingredients:

1 1/2 cups of whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup ground chia seeds

2 teaspoons cinnamon
1/2 teaspoon cloves
1/4 teaspoon nutmeg
1/4 teaspoon ginger
3/4 cup 1% buttermilk
1 egg
1/4 cup canola oil
1/4 cup applesauce
1/4 cup white grape juice concentrate
1 packed cup of mashed banana (3 small very ripe bananas)
1 cup chopped walnuts

 

1. Preheat oven to 375° F. Place paper muffin cups in a 12-cup muffin pan.
2. In a medium-size bowl, combine first nine ingredients.
3. In a separate bowl, mix buttermilk, egg, canola oil, applesauce and white grape juice.
4. Add the wet ingredients to the dry ingredients and combine well.
5. Fold in the bananas and walnuts. Save a few walnut pieces to top the muffins.
6. Pour the batter into the prepared muffin pan (2/3 full). Sprinkle on the reserved walnuts.
7. Bake 20 to 25 minutes. Muffins are done when a toothpick inserted into the center of a muffin comes out clean. 

 

Nutrition Facts Per Serving (1 muffin): 240 calories, 16 g total fat, 1.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 310 mg sodium, 23 g total carbohydrate, 5 g dietary fiber, 5 g sugars, 6 g protein

 

GO! Foods for You is not just another diet! It's about learning how to cook and eat for a longer and healthier life. Our guided, online program provides an eating assessment, weekly lessons and demos, customizable activities and daily encouragement. Learn more about GO! Foods for You.