Blueberry Banana Hemp Muffins
Let’s get something out of the way: Even though they are brimming with brain-healthy ingredients, these muffins don’t look or taste like “healthy muffins.” This recipe began 10 years ago as my kids’ favorite banana bread, one that was high in sugar, swirled with Nutella, and way too sweet for my taste. Over time, and with many ingredient swaps, that banana bread became these Blueberry Banana Hemp Muffins. They’re not as sweet as most muffins or banana bread, yet still push many comfort food buttons, thanks to a tender crumb, a crispy domed crust, and pockets of jammy blueberries tucked throughout. Despite all these changes, the great news is: my kids still love them. And I love having a stash of these in the freezer for quick breakfasts and post-workout snacks.
Healthy swaps in the name of brain health
As with all my recipes, the swaps I made to this recipe are in the name of brain health. Using olive oil instead of butter gives these muffins a more brain-friendly fat profile—one with less saturated fats and more of the mono- and polyunsaturated ones. When I swapped out all of the butter for olive oil, I found the muffins tasted even better. Olive oil’s savory qualities balance the sweetness of the bananas.
Since too much sugar in the diet can be inflammatory to blood vessels and brain cells, I worked on making this a low-sugar muffin that still tastes great. I found I could reduce the sugar to ⅔ cup (more than half my original recipe) without sacrificing any of the muffin’s comfort food appeal. If I cut back more, the muffins lacked structure and didn’t crisp up nicely on top. The result is less than 2 teaspoons in each full-sized muffin.
The scoop on coconut palm sugar
Instead of white sugar, I use coconut palm sugar (sometimes called palm sugar) because it has a rich, caramel-like flavor and I can get away with using less for the same sweet effect. This type of sugar has a lower glycemic index than refined white sugar, which means it is less likely to spike blood sugar levels. Coconut palm sugar comes from the sap of the coconut tree which is tapped in a process not unlike getting syrup from maple trees. The coconut palm sugar comes from what’s left over after the liquid evaporates.
Because it is less processed than standard granulated sugar, coconut palm sugar retains small amounts of phytonutrients, such as zinc, potassium, calcium, antioxidants and polyphenols. I would emphasize: very small amounts! You’d have to eat a ridiculous amount of this type of sugar to get any real nutrient value from it. So whenever I add it to baked goods I make sure the rest of the ingredients are rich in fiber, since fiber slows down absorption of sugar into the bloodstream, meaning it doesn’t elicit as sharp an insulin spike.
Better-for-your-brain flours than all-purpose white
With this in mind, I worked on incorporating more fiber-rich, nutrient-dense flours. Instead of all-purpose white flour, I swapped in a combination of whole wheat flour and almond. White whole wheat flour is a decent swap for the whole wheat flour; it’s similar to white flour but with more fiber. I also made a batch of these muffins with buckwheat flour instead of whole wheat for a gluten-free option, which when used in combination with the almond flour, results in a tender “you’d never guess it’s gluten-free” crumb.
Hemp hearts add fiber and omega-3s
Next I added hemp hearts—the edible interiors from the seed hemp grows from—for even more fiber, and a nice, nubby texture as well. Although the hearts come from the seeds of the cannabis sativa plant, aka the same plant marijuana comes from, they don’t contain THC so they won’t get you high. The interior of the hemp seed packs in an impressive array of nutrients. Besides omega-3 fatty acids, these tiny seeds provide vitamin K, potassium, magnesium, zinc, fiber, and all 9 essential amino acids. And, unlike flax seeds that need to be ground to release their nutrients (which you can also use in these muffins with good results) hemp hearts are easier for your body to digest.
Fresh or frozen, pack in the blueberries
Frozen blueberries work just as well as fresh ones in these muffins. There’s no need to thaw; just add to the batter straight from the freezer. I tried to fit as many blueberries as possible into each muffin by first folding them into the batter and then pressing more onto the top of each one. The blueberries collapse as they bake, leaving tender pockets of fruit that keep the muffins from drying out. My kids don’t even miss the Nutella.
For tips on freezing berries, check out this post: How to Put Up a Freezerful of Summer Berries.
Prep Time | 10 minutes |
Cook Time | 30 to 40 minutes |
Servings |
muffins
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- 1½ cups whole wheat flour
- ½ cup almond flour
- ¼ cup plus 1 tablespoon hemp hearts or ground flaxseeds
- 2 teaspoons baking powder
- ½ teaspoon kosher salt
- 1 cup very ripe bananas mashed (from about 2 large or 3 small bananas)
- ½ cup coconut palm sugar
- ½ cup extra virgin olive oil plus more for greasing the pan
- 1 teaspoon pure vanilla extract
- 2 large eggs
- 2 cups blueberries fresh or frozen (but not defrosted)
Ingredients
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- Preheat your oven to 350ºF. Line muffin tins with paper liners and rub a few drops of olive oil on the surface of the pan. (This helps prevent sticking.)
- In a large bowl, whisk together the whole-wheat flour, almond flour, ¼ cup of the hemp hearts, baking powder, and salt; set aside.
- In another large bowl, whisk together the bananas, sugar, olive oil, and vanilla extract. Whisk in the eggs one at a time. Fold the dry ingredients into the wet ones until just combined.
- Gently fold 1⅓ cups of the blueberries into the muffin batter. Divide the batter evenly between the muffin cups.
- Divide the remaining ⅔ cup blueberries evenly over the tops of the muffins and gently press them into the batter. Sprinkle evenly with the additional tablespoon of hemp hearts.
- Bake for 30 to 40 minutes for standard muffins, or until a cake tester or small wooden skewer inserted into muffins comes out clean.
- These muffins are best the day they are made. Warm day-old muffins in the oven at 300ºF for 10 minutes. To freeze, wrap in plastic wrap and store in the freezer for up to 6 months.
Notes:
I've reduced the sugar in the recipe from when it was originally posted. It still has the same irresistible texture and flavor.
Baking times vary depending on how fast your oven runs and how many feet above sea level you live. It's a good idea to check on the muffins for doneness starting at 25 minutes.
Make this as a snacking cake: spread the batter in a lined 8x8 or 9x9-inch baking pan. Bake until the top is toasty brown and springy to the touch. If using an 8-inch pan, you may need to add about 5 minutes baking time.
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