No time for breakfast? Trying to lose weight? Forget the fast-food drive through. Save time and start-up your engine to increase your metabolism and promote weight loss with a healthy breakfast. Quickly zap in the microwave one of these delicious Banana Walnut Flax Muffins, open a single-serving of vanilla low-fat yogurt, slice up a few fresh strawberries (or frozen), and enjoy the best and most important meal of the day with your cup of java or skim or soy milk. Breakfast never tasted this good!

Banana Walnut Flax Muffins:

1 1/2 cups whole-wheat pastry flour
¾ cup flaxseed meal
1/2 cup granulated sugar
1 tsp baking soda
1/4 cup egg substitute or 1 egg
1/2 cup applesauce (natural no sugar added)
1 cup raw mashed bananas
1 tsp vanilla extract
2 tblsp non-fat vanilla yogurt
1/2 cup walnuts, chopped

Cooking Directions:
1) In a large bowl, mix together flour*, flaxseed meal, baking soda, and sugar.
2) In separate bowl, mix egg substitute (or 1 egg), applesauce, bananas (approximately 3 medium or 2 large), vanilla extract, and yogurt.
3) Mix wet ingredients into dry ingredients, then fold in walnuts.
4) Use paper muffin cups or spray the muffin pans with non-stick spray.
5) Use a 1/4 measuring cup and scoop batter into one portion.
6) Bake for 20-25 minutes at 350°.

Makes 12 muffins

* Whole wheat pastry flour is the best to use, however, regular whole wheat flour works well too and is also full of fiber and nutrients, compared to white flour.

Nutrition Lesson: This recipe is a great source of omega-3 fatty acids from flaxseed and walnuts, and a great source of potassium and antioxidants from bananas.

Meal Planning Tips: Double this recipe and freeze muffins for individual defrost and zap in microwave as needed. Serve with fruit and yogurt.

Nutrition Information:

Serving Size: 1 muffin (98 g)
Calories: 133.5
Total Fat: 5.6 g
Fat Calories: 48.8
Saturated Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 116.4 mg
Total Carbohydrates: 19.5 g
Dietary Fiber: 3.4 g
Sugars: 11.8 g
Protein: 3.4 g
Fat Calories: 48.8

Author's Bio: 

Cheryl Winter is a board-certified family nurse practitioner (with advanced training in diabetes management), a registered dietitian and certified diabetes educator. She is President of DiabeteSteps Rx® a full-service health and wellness organization, providing medical services aimed at the prevention and treatment of diabetes, and its associated medical conditions, including high blood pressure, high cholesterol and overweight and obesity. Access her complimentary “Get Balanced, Fit & Slim” STEP-POWER® Transformation Package to help with the challenges of weight gain, stress & exhaustion.