Omega-3 Fatty Acids & Banana Muffins

23 Feb
This week I gave a presentation on omega-3 fatty acids for my dietetic internship.  Research has shown omega-3 fatty acids promote heart health by lowering blood pressure, decreasing triglycerides and slowing the buildup of plaque in the arteries.  Omega-3 fatty acids have anti-inflammatory properties, which improve symptoms of conditions like rheumatoid arthritis.  My presentation focused on the role omega-3 fatty acids play in treating and preventing psychiatric disorders such as schizophrenia.  

Interesting stuff, right?  Maybe just for us nutrition people.  So to make the presentation more interesting and add my special touch, I obviously decided to make baked goods! I whipped up a batch of healthy banana muffins to share with my audience!  They contain heart-healthy omega-3s in the form of flax seed and with my healthy modifications add up to only about 150 calories each!  

Flax Seed Banana Muffins

1 ½ cups mashed ripe banana
1/3 cup plain fat-free yogurt
5 Tbsp Smart Balance, melted
2 large eggs
½ cup granulated sugar
½ cup packed brown sugar
1 ½ cups whole-wheat flour 
¼ cup ground flaxseed
¾ tsp baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
1/8 teaspoon ground allspice


  1. Preheat oven to 350°F.
  2. Combine banana, yogurt, butter and eggs in a large bowl.  Beat with a mixer at medium speed.
  3. Add granulated and brown sugars and beat until well combined.
  4. Combine flour, flaxseed, baking soda, salt, cinnamon and allspice in a separate bowl.
  5. Add flour mixture to banana mixture and beat until blended.
  6. Pour batter into muffin tin sprayed with cooking spray.
  7. Bake at 350 °F for 55 minutes.  Remove from oven and cool on a wire rack.
  8. Enjoy!


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