Whole Grain Banana Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp liquid egg substitute
- 2 oz low fat sour cream
- 1/2 tsp salt
- 5 medium bananas
- 3/4 cup whole flaxseed meal
- 1 tsp baking soda
- 3/4 cup sweetener
- 2 cups whole wheat flour
- 1/4 cup skim milk
Instructions
- Preheat oven to 350 °F (175 °C). Apply cooking spray (like Pam) on 2 muffin tins and set aside.
- In a medium bowl mix together sweetener (like Splenda) for baking, flaxseed meal, mashed bananas, milk, sour cream and egg substitute until well blended.
- Combine the flour, baking soda and salt in a separate bowl.
- Stir the dry mixture slowly into the banana mixture until moistened (be careful not to over mix).
- Spoon into prepared muffin tins.
- Bake for 30 to 40 minutes in the preheated oven or until a toothpick inserted in the crown of the muffins comes out clean.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Whole Grain Banana Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Flaxseed: Contain lignans that may help reduce androgen levels in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Whole Grain Banana Muffins can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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