Whole Wheat Honey Banana Muffins

Enjoy the sweet taste of banana and honey, while still benefiting from the nutrients of freshly milled whole wheat with these whole wheat honey banana muffins. These soft and nutrient dense muffins are a healthy go-to option for both breakfast and snack.

What are the Nutrients?

One Banana

• Protein: 1.3g
• Vitamin B6 (Pyridoxine): 33% of the Daily Value (DV)
• Vitamin C: 11% DV
• Folate (Vitamin B9): 6% DV
• Vitamin A (small amount)
• Riboflavin (Vitamin B2): 5% DV
• Potassium: 422 mg
• Magnesium: 8% DV
• Manganese: 14% DV
• Copper: 10% DV
• Iron and zinc: small amounts
• Antioxidants such as dopamine and catechins (which may support heart health)
• Resistant starch (especially in greener bananas), which acts like fiber and supports gut health
• Bananas are particularly known for being high in potassium and vitamin B6, and they’re a good source of fiber and vitamin C. They’re also easy to digest and offer quick energy.

Freshly Milled Whole Wheat

Freshly milled whole wheat contains the full spectrum of nutrients from the entire wheat kernel — the bran, germ, and endosperm — making it more nutrient-rich than refined flours. Nutrients are based off of 100 grams / roughly 3/4 cup of freshly milled flour

• Protein: 13g
• Vitamin B1 (Thiamin): .45mg – 35% DV
• Vitamin B3 (Niacin): 5.5mg – 30% DV
• Vitamin B2 (Riboflavin): .12mg – 10% DV
• Vitamin B6: .4mg – 20% DV
• Folate (Vitamin B9): 40mcg – 10% DV
• Vitamin E: 1mg – Small amount (from the germ – germ is removed from store bought whole wheat)
• Pantothenic Acid (B5): .9mg – 10% DV
• Iron: 3.6mg – 15% DV
• Magnesium: 137mg – 35% DV
• Zinc: 2.9mg – 20% DV
• Phosphorus: 350mg – 30% DV
• Manganese: 4mg – Over 100% DV
• Selenium: 42mcg – 45% DV
• Copper: 15% DV
• Potassium: 400 mg – 0% DV
• Calcium: 3% DV
• Sodium: 2mg
  
  Lignans & Phytochemicals: Found in the bran — may support heart health
  Wheat Germ Oil: Contains antioxidants like tocopherols (Vitamin E) and plant sterols
  Resistant Starch & Prebiotics: May support gut health
  
  Many of these nutrients, especially B vitamins, vitamin E, and healthy fats, degrade quickly after milling due to oxidation. All nutrients (vitamins, minerals, healthy fats, and antioxidants) from the germ are lost in store bought flour due to removal. These two factors are why freshly milled flour is nutritionally superior to store bought whole wheat flour that may have been milled months earlier, and removed of natural nutrients while fewer synthetic nutrients are added back in. If you’re baking with fresh flour, you’re getting the full benefit.

To see additional nutrient facts and history about whole wheat flour, click here!

Honey

• High in natural sugars: Mostly fructose (38%) and glucose (31%)
• Minimal micronutrients, though antioxidants and enzymes offer health benefits (especially in raw or unfiltered honey)
• Acts as a quick source of energy, but high in sugar content

Whole Wheat Honey Banana Muffin Ingredients

• 2 cups freshly milled whole wheat (1 cup wheat berries)
  • 1 cup rice flour + 1 cup oat flour for gluten free
• 2.5 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup oil (avocado)
• 3/4 cup honey
• 1 egg
• 1 banana

Instructions for Whole Wheat Honey Banana Muffins

1. In a medium sized bowl, combine whole wheat flour, baking powder, and salt.
   • 2 cups whole wheat flour, 2.5 tsp baking powder, 1/2 tsp salt
2. Add oil, honey, egg, and mashed banana to the dry ingredients.
   • 1/2 cup oil, 3/4 cup honey, 1 egg, 1 banana
3. Mix ingredients until thoroughly combined. Pour the batter evenly into a 12 muffin tin.
4. Bake at 350 degree F for 18-20 minutes. Continue to check on the muffins throughout the baking process. Remove once the tops of soft yet set up.
5. Allow 5-10 minutes to cool before removing them from the greased muffin tin.
6. Enjoy! Store at room temperature for 3-5 days.

Other Whole Wheat Recipes

• Whole Wheat Bread
• Whole Wheat Hot Cross Buns
• Whole Wheat Bear Claws
• Whole Wheat Vanilla Scones