Naturally Sweet Apple Banana Muffins with Flax & Chia Seed are just the perfect healthy treat with just under 160 calories and 7.5 grams of fat each. This a delicious and healthy snack that you will feel so great about eating. Knowing I am feeding my family and myself only the cleanest, wholesome and freshest ingredients means everything to me. No added sugars, artificial sweeteners or preservatives are what I strive for in our diets. This is difficult to do today so when you find something that is good for your body, satisfies, tastes great and cuts the cravings for foods your body can’t tolerate, try it, tweak it and make it work for you.

Many of us struggle to find the time to cook. Trust me when I tell you that once you create the habit of preparing meals at home, the benefits far outweigh the costs. The more you cook, like anything else, the easier it gets. If nothing else, we all know that ultimately our health takes precedence over all else. Let this be your motivation to start good habits at home that your children will bring into their future homes and family lives.

Set a goal for yourself. The goal may be to cook three dinners a weeks and to have nutritious foods stocked in your pantry that your family could easily use to make a quick meal for themselves when hunger strikes. Here is one recipe that even your teens can put together for dinner, Sweet and Spicy Heirloom Tomatoes with Spinach Panini.

Solicit the help of others in your household. Once they become accustomed to all the wonderful clean healthy foods that are available to them, they will become much more judicious about the foods they eat. Processed foods will taste less satisfying and more artificial. Packaged foods will overload the tastebuds with excess sodium and sugar that is no longer pleasurable. This is what I have experienced with my family and I feel confident your family will experience the same.

Remember to not feel defeated if the results of your hard work don’t show immediately. It takes time, patience, practice and tweaking like EVERYTHING worthwhile in life.

I would love to hear from you! Please comment, ask questions and SHARE.





Serves 12

Active time: 15 minutes

Total time: 30 minutes

Dry Ingredients: 1 1/4 cups white whole wheat flour, 1/2 cup almond flour, 1/2 tsp baking soda, 1 tsp baking powder, 1-2 tbsp (your preference) flax/chia seed blend, 1 tsp ground cinnamon, 1/2 tsp nutmeg, 1/8 tsp salt, zest from 1 medium lemon, 3 ripe small bananas mashed, 1 1/2 large apples sliced thinly then cut into 1/4 inch pieces (about 2 cups). I used Fuji apples but any variety will do.



Wet Ingredients: 1/4 cup canola oil, 1/4 cup unsweetened applesauce, 2 large egg whites, juice from 1 medium lemon, 2 tsp vanilla extract


Step 1: Preheat oven to 400 degrees. Then lower to 350 when ready to cook your muffins.

Step 2: Combine and mix dry ingredients in a large bowl except for lemon zest, bananas and apples.



Step 3: Add wet ingredients except for egg whites to dry mixture. Add lemon zest. Gently combine until just blended. Over mixing makes tough muffins. Mix should have lumps.



Step 4: Beat egg whites until frothy. Add egg whites, apples and bananas to mixed ingredients and gently fold being careful not to overmix.




Step 5: Fill greased muffin pan fully and place on center rack of oven. Sprinkle a few sugar crystals on top if you prefer a sweeter muffin.


Step 6: Bake muffins for 10-15 minutes. Use a toothpick inserted in center of muffin to test for doneness. Toothpick should pull out clean but moist.


Step 7: Let muffins cool in pan for a few minutes only. Then flip onto a clean dishtowel to cool fully. (Steam builds up under muffins if left in pan too long creating a soggy muffin.)


Nutrition facts per muffin:

160 calories 

7.5 grams of fat (fat sources are canola oil, chia/flax seed, almond flour and wheat flour)

3.5 grams of protein 

20 grams carbohydrates