These Blueberry Banana Muffins are your new breakfast meal prep BFF! We’re sharing an updated version of a classic combination with these Blueberry Banana Muffins. These muffins are made with all-natural ingredients, including real fruit and Blueberry Lifeway Kefir. Our lowfat kefir gives the muffins a tender, soft texture so they come out perfect every time. They’re perfect when paired with applesauce or apple butter, and they store well, so they can be kept in the fridge for a little muffin meal prep.
Cultured Dairy: The Nutrition Benefits You Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with increased food allergies during school-age years. In addition, kefir made from whole milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.
Prebiotics + Probiotics = A Healthier You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of fiber-rich plant foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive systems.
Ingredients
- 1 cup rolled oats
- 1 cup oat flour or brown rice flour
- 1/2 tsp. baking powder
- 1/2 tsp. baking soda
- 2 tbsp. ground flax meal
- 2 very ripe (heavily spotted) bananas
- 1/2 cup unsweetened applesauce
- 2 cups Blueberry Lowfat Kefir
- 2 tbsp. pure maple syrup, raw agave, or brown rice syrup
- 1 cup blueberries
- 1/2 cup water (adjust accordingly; see directions)
- Optional: 1/4 cup of any chopped nuts (walnuts, pecans, sliced almonds, etc.)
Directions
- *Prep: Preheat oven to 375 degrees, then add baking cups to a 12-cup muffin pan (or spray the cups with non-stick spray if you don’t have baking cups).
- Add the rolled oat, oat or brown rice flour, baking soda, baking powder, and ground flax to a large mixing bowl; mix to combine everything well.
- To a blender, add the ripe bananas, applesauce, Lifeway Kefir, syrup of choice, and blend until thick and creamy. Add this to the bowl with the flour.
- Using a hand mixer, mix the dry and wet ingredients together until you get a muffin batter (not runny, but not thick like bread batter). Depending on your flours of choice, you may need to add water, so add 1/4 cup then more if necessary in 1/4 cup increments until you get a muffin batter consistency.
- Add in blueberries and any nuts of choice if you want to use them, then stir with a large spoon to combine, and scoop the mixture into the baking cups up to 3/4 full (may be more or less depending on how much batter you have).
- Bake for 20-25 minutes until the tops are golden brown and a toothpick comes out clean. If they’re not done, bake for 5-10 more minutes.
- Set on a counter to cool in the pans, then remove and serve.
- These are delicious sliced open and served with fresh apple butter or more unsweetened applesauce on top!
