Banana Walnut Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup coconut oil
- 3/4 cup shelled walnuts
- 2 large eggs
- 2 cups white flour
- 1/4 cup lowfat buttermilk
- 1/2 tsp salt
- 1 tsp vanilla extract
- 3 medium bananas
- 1 tsp baking soda
- 1 1/2 cups granulated sugar
Instructions
- Sift together flour, baking soda and salt. Set aside.
- Using mixer, beat together sugar, coconut oil and vanilla extract. Beat for 5 minutes at moderate speed until light and fluffy.
- With mixer running, add in eggs. Mash bananas with fork. Add bananas to mixer. Mix well.
- Stir in flour mixture, alternating with buttermilk. Mix only enough to moisten well; do not over beat. Stir in walnuts.
- Bake at 350 °F (175 °C) for 20-25 minutes.
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 Banana Walnut Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Walnut: Studies show walnuts may improve lipid profiles in women with 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), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Banana Walnut 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Nuts, Walnuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for indiv...
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