Lunch: Banana-Nut Muffins

Recipe by Pam Lolley This batter can also be baked as 2 (8- x 4-inch) loaves. (You'll need to increase the bake time to about 1 hour.) Spread the Cream Cheese-Honey Filling on the warm bread, or use as a topping for French toast.

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of Banana-Nut Muffins

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 cup butter, softened
2 cups firmly packed light brown sugar
3 large eggs
1/4 cup sour cream
1 teaspoon vanilla extract
3 1/4 cups all-purpose flour
1 teaspoon ground cinnamon
3/4 teaspoon baking powder
3/4 teaspoon baking soda
3/4 teaspoon table salt
1/4 teaspoon ground nutmeg
2 1/2 cups mashed bananas (about 5 medium)
1 cup toasted chopped pecans
Vegetable cooking spray
Cream Cheese-Honey Filling

Instructions

Preheat oven to 350 °. Beat butter at medium speed with a heavy-duty electric stand mixer until creamy; add brown sugar, and beat until light and fluffy. Add eggs, 1 at a time, beating just until blended after each addition. Add sour cream and vanilla, and beat just until blended.
Stir together flour and next 5 ingredients. Gradually add flour mixture to butter mixture, beating at low speed just until blended. Stir in bananas and pecans just until blended. Spoon batter into 2 lightly greased (with cooking spray) 12-cup muffin pans, filling three-fourths full.
Bake at 350 ° for 25 to 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes. Remove from pans, and cool completely on wire racks (about 30 minutes).
Make a small hole in top of each muffin, using the handle of a small wooden spoon. Spoon Cream Cheese-Honey Filling into a zip-top plastic freezer bag. Snip 1 corner of bag to make a tiny hole. Pipe a generous amount of filling into each muffin.

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