Banana muffins are one of the most versatile baked goods around, since they're able to pull duty as light breakfasts, midday snacks and even desserts. They're also quick to prepare and bake. Unfortunately, they're rarely healthy, which is a significant downside to making and eating them. There are some simple ways to improve upon existing recipes without sacrificing taste, such as adding wheat germ to the batter.
Ingredients
The focus of a banana muffin is the bananas in the recipe, which have plenty of positive nutritional value. Bananas are one of the richest fruit sources of potassium, as well as other vitamins and minerals. In a traditional muffin recipe, however, healthy ingredients begin and end with the bananas. Refined white flour and sugar, full-fat yogurt or sour cream and oil or melted butter provide plenty of calories but few essential nutrients. Wheat germ is a nutritional powerhouse. According to the USDA, 1/2 cup of crude wheat germ has about 205 calories, 13.5 g protein, 5.5 g fat, 30 g carbohydrates and 7.5 g fiber.
Alternatives
With a few healthier ingredients, it's not hard to transform a regular banana muffin recipe into a much more nutritious version. Begin by replacing up to half the white flour with whole-wheat flour or whole-wheat pastry flour, which have more fiber and protein. Instead of adding wheat germ outright, you can even replace up to 1/4 cup of the white flour in a recipe with it. To reduce fat, BettyCrocker.com suggests replacing up to half the butter or oil in any muffin recipe with fruit puree or low-fat yogurt.
Recipe
To make one dozen banana muffins with wheat germ, you'll need 3/4 cup of all-purpose flour, 3/4 cup of whole-wheat pastry flour, 1/4 cup of wheat germ, 1 tsp. of baking powder, 1/2 tsp. of baking soda, 1/2 tsp. of salt, three small very ripe bananas, 3/4 cup of brown sugar, 1/2 cup of plain nonfat yogurt and 1/4 cup of canola oil. In one bowl, mix the flours, wheat germ, baking powder, baking soda and salt. In a second bowl, mash the bananas and stir in the brown sugar, yogurt and oil. Add the wet mixture to the dry mixture, stir just until the ingredients are moistened and distribute the batter among 12 greased muffin cups. Bake the pan of muffins at 325 degrees Fahrenheit for 18 to 23 minutes or until the muffins are cooked through.
Considerations
Keep in mind that baking can be more precise than cooking, and adjusting ingredient amounts or adding wheat germ to a recipe that didn't have it originally may alter the final product's taste and texture. Wheat germ has a nutty feel and taste, and in some cases it may add a slightly bitter flavor to muffins. To get the best result you can, add just a small amount and then gradually increase until you find an ideal muffin taste.
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