Banana maple blueberry muffins

These hearty muffins will make a great start to your day and are also perfect to enjoy as a snack. You can cook up a batch of dry lentils or use canned lentils that have been drained and rinsed.

12 muffins / 35 minutes

Prep 20 minutes / Cook 15 minutes

  • 1 cup (250 mL) chopped pitted medjool dates
  • 1/2 cup (125 mL) water
  • 1 cup (250 mL) cooked brown or green lentils
  • 3 tbsp (45 mL) pure maple syrup
  • 1 very ripe banana, peeled and mashed
  • 1 egg
  • 1 tsp (5 mL) vanilla
  • 1 3/4 cups (425 mL) all purpose flour with added bran (nutri flour)
  • 3 tbsp (45 mL) ground flax
  • 1 tsp (5 mL) each ground cinnamon and baking powder
  • 1/2 tsp (2 mL) baking soda
  • 1/2 cup (125 mL) milk
  • 1 cup (250 mL) fresh or frozen blueberries
  1. Preheat oven to 400 °F (200 °C). In a saucepan, bring dates and water to a simmer. Cover and cook for 3 minutes or until very soft.
  2. Pour date mixture into food processor with lentils and maple syrup. Blend until smooth. Scrape into a bowl and stir in mashed banana, egg and vanilla.
  3. In a large bowl, whisk together flour, flax, cinnamon, baking powder and soda. Pour date mixture over top; add milk and stir to combine. Stir in blueberries.
  4. Divide batter among 12 greased or paper lined muffin tins. Bake in 400° F (200 °C) oven for about 15 minutes or until cake tester inserted in centre comes out clean.
Nutritional info per serving (1 muffin)
  • Calories 171
  • Protein 5 g
  • Total Fat 2 g
    Saturated Fat 0 g
    Cholesterol 16 mg
  • Carbohydrates 35 g
    Fibre 4 g
    Total sugars 15 g
    Added sugars 3 g
  • Sodium 90 mg
  • Potassium 257 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.

Get news you can use Thank you! You are subscribed.

Sign up to receive updates from Heart & Stroke tailored just for you — from heart health tips, research updates and breaking news to support and more.
Your first newsletter should arrive in the next 7-10 days.
Please enter a name.
Please enter a valid email address.
Please check the reCaptcha checkbox.