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Banana Flaxseed Muffins

I came across this recipe in the new The Dash Diet Detox book/cookbook and as I had a pile of very ripe bananas looking for a project, I decide to try it. You may notice the muffins do not call for salt. The DASH Diet is low sodium. If you are not used to this, I would suggest you add in ¼ tsp sea salt.

If you haven’t heard of the DASH Diet, it is the way of eating that was designed by the National Heart, Lung, and Blood Institute to help hypertensive adults lower their blood pressure naturally. This new book sets a new tone: fresh foods, lower meat consumption (quite a few are meat free), and a focus on all natural foods. I have read and used a number of the previous books & cookbooks put out for DASH, this is by far my favorite. It fits in with how we eat. No real changes, just good recipes!

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Banana Flaxseed Muffins (from page 85)


  • 1 cup whole-wheat pastry flour
  • 1 cup old-fashioned oats
  • ¼ cup ground flaxseed
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • Pinch ground cardamom
  • 1½ cusp mashed ripe bananas (3 to 5 bananas)
  • ½ cup plain non-fat yogurt (used Greek)
  • ¼ cup unsweetened applesauce
  • 3 Tbsp raw honey
  • 1½ tsp pure vanilla extract


Preheat oven to 350°, line a 12 count muffin tin with premium liners.

In a large bowl whisk together flour, oats, flaxseed, baking soda, cinnamon, and cardamom.

In a small bowl, whisk together bananas, applesauce, honey, and vanilla.

Add wet to dry, stir until just blended.

Divide equally between liners. Bake for 22 to 26 minutes, until a knife comes out clean when inserted in the center.

Let cool for 5 minutes in the pan, then turn them out onto a wire rack to cool completely.

Store muffins in an airtight container for up to 2 days, or in the freezer, tightly sealed.

Makes 12 muffins.


I use premium cupcake liners by Wilton and Reynold’s, as they are lined in foil, which allows an easy release, unlike traditional paper liners.

I frosted our muffins with a simple vanilla frosting….which tricks the kids into thinking they hit the jackpot 😉

FTC Disclaimer: We received a review copy.

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