Banana Dates And Walnut Muffins

Banana Dates And Walnut Muffins – How To Prepare The Recipe


What makes muffin special that most people love it? In fact, muffins are commonly served for breakfast instead of cupcakes. Muffins are commonly mistaken for cupcakes, but they are different from each other.

It is difficult to identify the difference between the two, but you can determine once you bite it. The ingredients in making a muffin and cupcake are similar. They both use flour, milk, sugar, butter, and eggs. But, sometimes instead of all-purpose flour, you can use oat flour, nut flour, or whole wheat flour for muffins.

The difference is you can add other ingredients to muffins such as chocolate chips, dried fruits, or nuts. Aside from the ingredients, the consistency and mixing process also differentiate between muffins and cupcakes.

Muffins are deemed to be healthier than cupcakes. If you want to learn more about the muffin, then let’s try this:

Banana Date and Walnut Muffin Recipe

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2 cups whole wheat flour
• ½ cup quick oats
• ¾ cup granulated sugar
• ½ tsp. baking soda
• 1 tsp. baking powder
• ½ tsp. ground cinnamon
• 1 ¼ cups mashed ripe banana
• ¾ cups plain low-fat yogurt
• 2 pcs. Eggs
• 1/3 cup margarine, melted
•¾ cup chopped dates
• 1/3 cup walnuts, coarsely chopped
• 1 tsp. vanilla extract


1. In a bowl, combine mashed bananas, coconut oil, egg, yogurt, and vanilla. Mix well by whisking until all the ingredients were combined.

2. Mix the all-purpose flour, whole wheat flour, brown sugar, oats, baking soda, protein powder, and salt in a separate bowl.

3. Combine the two mixture using a wooden spoon until the texture of the batter becomes moistened, yet still lumpy.

4. Once the batter is well-mixed, add the dates and walnuts.

5. Pre-heat the oven to 375°F.

6. Pour the batter into the muffin cup evenly.

7. Bake for about 20 minutes, or until the muffins look golden brown. Insert a toothpick to know if the muffin is done. If it comes out clean, then the muffin is well-baked.

8. Remove the muffin from the oven and let it cool for 10 minutes.

9. Serve warm.

10. Considering the ingredients of Banana Date and Walnut muffin, we can say that this recipe is not only delicious but also packed with nutrient. To know how it will benefit your body, it makes sense to learn the nutritional details of the three main ingredients of this particular muffin.

Nutritional Benefits of Banana

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A banana is known to be an instant energy booster. Consuming it for breakfast is a good way to start your day. In fact, 100 grams of banana contains the following:

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    ​​Zero cholesterol
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    0.3 gm total fat
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    1 mg salt
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    12 gm sugar
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    1.1 gm protein
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    2.6 gm dietary fiber
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    360 mg potassium

The content of banana gives you many reasons why you should include it in your diet. The nutrients present in this fruit offers incredible benefits such as:

1. High fiber content

Banana is packed with fiber that keeps you full for a longer time. That’s why eating a banana for breakfast will help you to sustain your hunger pang for the next meal.

2. Promotes healthy heart

Since banana is rich in fiber, it can also reduce the risk of developing coronary heart disease and cardiovascular disease.

3. Improves digestion

Consuming banana supports digestion and helps to improve the metabolism. The sweet taste of banana promotes heaviness while the sour taste stimulates the digestive juices.

4. Rich in potassium

Banana is considered one of the super foods as it is rich in potassium. This mineral helps to regulate the blood pressure and heartbeat as well as maintain the alertness of the brain.

5. Powerhouse of nutrients

When it comes to nutrients, the banana is loaded with vitamins and minerals. It is a good source of potassium, manganese, calcium, iron, magnesium, folate, and B-vitamins. These nutrients are essential for the body to function properly.

The sweetness of banana and crunchiness of walnuts makes the Banana Dates and Walnut muffin an ideal breakfast idea. You can pair this muffin with a tea or coffee.

Health Benefits of Dates

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Another main ingredient of Banana Dates and Walnuts Muffin are dates. Here are the nutritional details per 100 gram of dates:

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    ​​277 calories
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    75 gm carbohydrate
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    7 gm fiber
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    2 gm protein
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    20% RDI potassium
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    18% RDI copper
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    14% RDI magnesium
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    15% RDI manganese
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    12% RDI vitamin B6
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    5% RDI iron

If you will prepare Banana Dates and Walnuts muffin you can also enjoy the health benefits of the nutrients present in dates.

1. Rich in antioxidants

Dates have a higher level of different antioxidants that are beneficial to your health. The antioxidants protect your body from the harmful reactions of free radicals. This fruit contains flavonoids, carotenoids, and phenolic acid that are effective to suppress the development of chronic illnesses like diabetes, Alzheimer’s disease, cancer, and heart disease.

2. Promotes healthy brain

Eating dates are good for the brain. It reduces the risks of inflammation and plaque formation in the brain. Thus, acquiring Alzheimer’s disease can be prevented.

3. Keeps the bone strong

Dates are loaded with minerals that make the bones strong. These include calcium, magnesium, potassium, and phosphorus. These minerals are known to prevent bone-related health issues such as osteoporosis.

To obtain the health benefits and nutrients of dates, you should include them in your diet. One of the best ways is to make a healthy snack using dates as the main ingredient. Thus, making Banana Dates and Walnuts muffin is the easiest way to consume this fruit.

Health Benefits of Walnuts

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Walnuts are considered to be nutritious nuts because of the nutrients present. That’s why this type of nut is commonly used in making muffin like the Banana Dates and Walnuts muffin.

Consuming 100 grams of walnuts yields a nutritional value such as:

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    ​​654 calories
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    65.2 gm fat
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    13.7 gm carbohydrates
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    15.2 gm protein
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    6.7 gm fiber
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    2.6 gm sugar
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    9.08gm omega-3
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    38.09 gm omega-6

Eating walnuts provide numerous health benefits. It boosts the brain function, potential cancer prevention, and reduces the risks of developing heart disease.

1. Supports brain health

Studies showed that consuming walnuts supports brain health. It helps to improve the memory and retards the progress of Alzheimer’s disease.

2. Cancer prevention

Walnuts contain properties that can prevent the progression of cancer. The bioactive components include polyphenols, ellagic acid, omega-3, gamma-tocopherol, and phytosterols.

A word of caution, if you will add walnuts in a recipe such as a muffin, makes sure that you don’t have an allergy to nuts.

How the Banana Dates and Walnuts Muffin can Benefit Your Health

The three main ingredients used in making a Banana Dates and Walnuts muffin are proven to be nutritious. Many people would think that such a muffin would do nothing good for our health. The truth is, consuming a single muffin for breakfast gives you the nutrients present in banana, dates, and walnuts.

All the ingredients are loaded with nutrients that serve different purposes. The best thing about this muffin is that the ingredients contain various vitamins, minerals, and antioxidants that support a healthy body and mind.

Banana Dates and Walnuts muffin is a good idea to make at home. Surely, it will outshine other commercially-made muffins. 

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