Health Library

Ingredients:

• 1 cup all purpose flour
• 1 cup wheat germ
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 3 tablespoons chia seeds
• 3 ripe bananas, mashed
• 3/4 cup maple syrup
• 3 tablespoons applesauce
• 1 tablespoon vanilla extract
• 1 large egg
• 1 cup blueberries or enough to top each muffin

Directions:

Preheat oven to 350 degrees.

Combine flour, wheat germ, baking powder, baking soda, salt and chia seeds in a bowl. Mash bananas in a separate bowl. Add maple syrup, apple sauce, vanilla extract and egg. Blend. Fold in the dry ingredients in three stages until just combined.

Divide into muffin tins and top each with blueberries, making sure to push berries in. Bake for about 15 minutes or until a toothpick comes out clean. Let cool and enjoy.

Yield:

24 muffins

Source:

Natalie Lowell is a volunteer at Dana-Farber who is in the Dietetics program at Simmons College. She is an aspiring doctor, hoping to remind people to celebrate food and all the health benefits it has to offer. Her mother is a nurse at Dana-Farber and inspired her to pursue a career in healthcare.

Nutrition Tip

Chia seeds have a mild flavor so they can be incorporated easily into most dishes. Chia is very rich in omega-3 fatty acids, fiber and manganese. When soaked in water, they form a gel and because they are rich in antioxidants, they can be stored dry for long periods of time without becoming rancid. Unlike flax seeds, they do not need to be ground up to be efficiently absorbed.

Chia seeds provide a range of vitamins and minerals in each tablespoon: about 22% daily fiber, 6% daily iron, and 150% daily omega-3. This recipe uses a combination of bananas, apple sauce and maple syrup to substitute refined sugar and oils. These substitutes increase the nutrient density and cut down on empty calories. Chia seeds can be found at most grocery and health food stores.