Banana Carrot Muffins – Tasty and Healthy

Banana Carrot Muffins

Banana Carrot Muffins contain many healthy ingredients, such as bananas, carrots, whole wheat flour and chopped walnuts. They make a great light breakfast or a tasty snack. Banana Carrot Muffins is one of the recipes I really liked in Eater’s Choice.

A Little Background (skip if you want to get straight to the recipe)

This section is on nutrition information from the American Heart Association website.

Back in 1987, a book called Eater’s Choice by Dr. Ron Goor and Nancy Goor was very popular as it addressed how to lower cholesterol by diet. Their focus was on saturated fat, which is still appropriate today. Trans fat was not a term used in the 80’s – trans fat is another name for partially hydrogenated oils.


Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fat are found in many fried and baked goods. Check out the Nutrition Facts label on food to see if trans fat or partially hydrogenated oil is listed.

Trans fats raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels – changes associated with an increased risk of heart disease. Many fast food chains and restaurant chains no longer use trans fat to fry or deep-fry food.

Let’s look briefly at the recommendations of the American Heart Association. The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of trans fat and limit their consumption of saturated fat to 5 to 6% of total calories. Here are some ways to achieve that:

  • Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugary foods and beverages.
  • Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
  • Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
  • Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for ?0 g trans fat? on the Nutrition Facts label.
  • Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don’t eat them often.
  • Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat.
  • Limit fried fast food. Commercial shortening and deep-frying fats continue to be made by hydrogenation and contain saturated fat and trans fat.
 
For more information, check out the American Heart Association website or consult a registered dietitian/licensed nutritionist. Now let’s get back to the recipe for Banana Carrot muffins!

The Methodology

The first step to making Banana Carrot Muffins is to preheat the oven to 350°F. and grease the muffin tins or use pan spray, your choice.

The next step is to grate the carrots – a food processor does this most efficiently if you have one.

Place the bananas in a small bowl and mash them with a fork. Set aside.

In a mixing bowl, cream the soft margarine and brown sugar until fluffy. Add an egg and beat well. Stir in the mashed bananas. In a small bowl, mix together the flour, baking powder, salt and baking soda. Add flour mixture to banana mixture. Do not overmix. When mixing muffins, just mix the dry ingredients with the wet ingredients until the dry ingredients are just moistened.

Add grated carrots, vanilla and nuts and combine carefully.

Fill muffin tins with batter, which will be thicker than some batters, and bake for 20-25 minutes or until a cake tester or toothpick inserted in a muffin comes out clean.

“Before” baking“After” baking

The Recipe – Printable Version

Banana Carrot Muffins
Yields 12
A healthy and tasty muffin with whole wheat flour, bananas, carrots, and walnuts!
Write a review
Save Recipe
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 3 medium carrots
  2. 2 medium bananas
  3. 1/4 cup soft margarine
  4. 1/2 cup brown sugar
  5. 1 large egg
  6. 2 cups whole wheat flour
  7. 2 teaspoons double-acting baking powder
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon baking soda
  10. 1 teaspoon vanilla
  11. 1/2 cup chopped walnuts
Instructions
  1. Preheat oven to 350 degrees F. Grease or use pan spray on a 12-cup muffin pan.
  2. Grate carrots and set aside. (A food processor does this well.)
  3. Mash bananas with a fork and set aside.
  4. In a mixing bowl, cream the soft margarine and brown sugar until fluffy.
  5. Add egg and beat well.
  6. Stir in the mashed bananas.
  7. In a small bowl, mix together flour, baking powder, salt and baking soda.
  8. Add flour mixture to banana mixture. Do not overmix.
  9. Add grated carrots, vanilla and nuts and combine carefully.
  10. Fill muffin tin and bake for 20-25 minutes or until a cake tester comes out clean.
Notes
  1. As an alternative, try substituting 1 cup oat bran + 1/2 cup wheat germ + 1/2 cup whole wheat flour for the 2 cups of whole wheat flour. Use only 2 tablespoons of soft margarine and 1/4 cup brown sugar.
SILVER FOODIE http://www.silverfoodie.com/

Parting Comments

I really didn’t mean to get into a lot of nutrition information in today’s post but it just happened! As a disclaimer, I was a registered dietitian for many years but I’m now retired. The information under “A Little Background” was directly from the American Heart Association website. It’s beyond the scope of this website to provide individualized nutrition information but if you have elevated cholesterol levels I hope this may have been helpful. As always, check with your doctor and/or registered dietitian for more information.

These muffins are delicious and delightful! Make some soon for those you love!

Remember to Savor the Flavor!

Janet

*If you would like to receive new Silver Foodie posts automatically, please enter your e-mail address under the heading “Silver Foodie Updates” on the right sidebar; then click on “Sign up.”  Thank you!

For a list of link parties in which I participate weekly, please click on “link parties” on the main header menu.

 

Unforgettable Chicken Casserole – A Crunchy Delight

 

Unforgettable Chicken Casserole

Unforgettable Chicken Casserole is truly a delightful dish for people who like crunchy foods. Featuring chicken, chopped celery, chopped water chestnuts and slivered or sliced almonds and topped with French fried onion rings, Unforgettable Chicken Casserole provides maximum crunchiness! The main ingredients are bound together with a mixture of sour cream, mayonnaise and cream of chicken soup.

Reduced-sodium cream of chicken soup and light versions of sour cream and mayonnaise may be used in this recipe without affecting the quality of this dish. If you don’t have time to cook some chicken, pick up a rotisserie chicken from your grocer to use in this casserole.


I’ve had this recipe for some time, in fact, it was featured in the December 2004 issue of Southern Living contributed by Kay Regnier of Winterville, North Carolina. Thanks, Kay, this one’s definitely a “keeper!”

The Methodology

Preheat the oven to 350°F. and grease or spray an 11-inch X 7-inch baking dish. Place the chicken, celery, Cheddar cheese, almonds and water chestnuts in a large bowl. Combine the sour cream, mayonnaise and cream of chicken soup in a smaller bowl and mix together well. 

Add the sour cream mixture to the chicken mixture and mix until well combined. Spoon into a baking dish.

Bake at 350°F. for 40 minutes. Sprinkle onion rings over the top of the casserole evenly. Return Unforgettable Chicken Casserole to the oven for 5 more minutes or until bubbly around the edges. Let casserole stand for 10 minutes before serving.

The Recipe

Unforgettable Chicken Casserole
Serves 6
A delicious chicken casserole with crunchy ingredients such as celery, almonds, and water chestnuts, topped off with French fried onion rings.
Write a review
Save Recipe
Print
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Ingredients
  1. 3 cups Chicken, chopped (Can use rotisserie chicken)
  2. 2 cups Celery, finely chopped
  3. 1 cup Cheddar Cheese, grated
  4. 1/2 cup Almonds, slivered or sliced
  5. 1 (4-oz.) can Water Chestnuts, drained and chopped
  6. 1/2 cup Sour Cream
  7. 1/2 cup Mayonnaise
  8. 1 (10 3/4-oz.) can Cream of Chicken Soup
  9. 1 1/2 cups French Fried Onion Rings
Instructions
  1. Preheat oven to 350 degrees F. Lightly grease or spray with cooking spray an 11-inch X 7-inch baking pan.
  2. Mix sour cream, mayonnaise and cream of chicken soup together in a small bowl.
  3. In a large bowl, combine chicken, celery, Cheddar cheese, almonds and water chestnuts.
  4. Add sour cream mixture to the chicken mixture and mix until well combined.
  5. Spoon mixture into the baking dish and bake at 350 degrees F. for 40 minutes.
  6. Sprinkle French fried onion rings evenly over the top of the casserole and bake for 5 more minutes, until bubbly around the edges.
  7. Let stand for 10 minutes before serving.
Notes
  1. Low sodium cream of chicken soup, light sour cream and light mayonnaise may be used without affecting the quality of this dish.
Adapted from Southern Living
Adapted from Southern Living
SILVER FOODIE http://www.silverfoodie.com/

 

Parting Comments

Casseroles are a staple at family gatherings, church socials and pot-luck suppers as well as appearing on our everyday menus frequently. To my way of thinking, casseroles fall into the “comfort food” category as they usually are just simple fare – a source of protein, some vegetables, often some cheese, perhaps something crunchy like nuts and a binder in some form of liquid or other substance to hold everything together.

Unforgettable Chicken Casserole is great reheated the next day so don’t be afraid the recipe is too large for 2 people. This casserole is so delightful that you won’t have to worry about leftovers!  Bake an Unforgettable Chicken Casserole soon and please those at your table with a distinctive treat!

Remember to Savor the Flavor!

Janet

If you’d like to receive new Silver Foodie Posts automatically, please enter your e-mail address under Silver Foodie Updates on the sidebar. Then click on “Sign up.”  Thank you.

For a list of Link Parties in which I participate weekly, just go to the header menu and click on “Link Parties.”

Light and Refreshing Mandarin Coconut Salad

 Mandarin Coconut Salad Mandarin Coconut Salad is a refreshing, light salad that’s can be prepared any time of year, thanks to the availability of canned mandarin oranges. The original recipe calls for fresh mandarin oranges which are the best choice when they are available. I always keep canned mandarin oranges on hand … Continue reading →

Meatless Meals 1/ Love Those Veggies!

There is a movement in this country that I’m sure you’ve heard about called “Meatless Mondays.”  The idea is to consume one or two meatless meals on Mondays to reduce the carbon footprint while at the same time improving one’s health status.  You may also have heard of the Flexitarian Diet … Continue reading →