Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Recipe Connection: Banana Flax Muffins

June 12th, 2009 · 32 Comments · Frugality, Recipes, Science of Nutrition, Super Foods

We’re thinking about omega-3s this week, and one way to get them into even your baking is to use ground flax seeds in place of part of the fat in a recipe.  Here’s an easy, yummy, kid-friendly muffin recipe for you to try, or get bold and learn to substitute flax into your family’s favorites (see below for details)!

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Banana Flax Muffins
Recipe type: Breakfast
Author: Katie Kimball
Cook time: 25 mins
Total time: 25 mins
Yield: 12
  • 1 ½ cup whole wheat pastry flour (works just fine with regular whole wheat)
  • ¾ cup ground flaxseed
  • ½ cup white sugar
  • 1 teaspoon baking soda
  • 1 whole egg
  • ½ cup oil or melted butter
  • 1 cup mashed bananas (I used VERY ripe bananas)
  • 1 teaspoon vanilla extract
  • 2 Tbsp. plain yogurt
  • 1/2 cup chopped walnuts (optional – but adds MORE omega-3s!)
  1. In large mixing bowl, mix together flour, flaxseed, sugar, and baking soda.
  2. In separate bowl, mix egg, oil, bananas, vanilla, and yogurt.
  3. Mix wet into dry ingredients.
  4. Fold in walnuts.
  5. Use paper muffin cups or spray the muffin pans with non-stick spray.
  6. Bake large muffins 20-25 minutes (or mini muffins for about 15 minutes) at 350 degrees.
  7. Makes 12 muffins or 30 mini-muffins.
How to Substitute Flax in a Baking Recipe
  • Take out some of the fat in your recipe – butter, shortening (eek!), oil, whatever.  I usually have been very safe taking out 1/4 cup of fat, whether there’s 1 cup or 1/2 cup in the original recipe.
  • Replace that with 3x as much flax meal.  If you delete 1/4 cup of fat, add 3/4 cup of flax.  That seems like a lot, but it always works!
  • You may need to store your baked goods in the fridge – I found they go bad faster with flax involved.

Good luck and enjoy!

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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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