Whole Wheat Banana Blueberry Muffins

Have you ever stopped to think about how powerful words can be?  They have consequences - both good and bad.  Words have energy and the power to heal, encourage and uplift.  They also have the ability to hurt, humiliate and harm.  We get to choose whether to use words to build or to destroy.  I'd like to say that I always speak encouragement and life but that would be a lie.  Ever try and navigate through a discussion with a blatantly hostile or abrasive person?  How do you speak positive and respectful words when someone is attacking you?  It's so hard not to get defensive and use harsh words to fight back but that's never EVER been an effective means of solving the problem.  Trust me.  

It takes discipline and practice to speak in a way that conveys respect, gentleness and humility - even in the face of adversity.  One of the things that I've had to do is to teach myself to breathe before I speak.  Taking a moment to breathe and think before I speak makes me more mindful of the words coming out of my mouth.  I'm not very good at controlling my tongue but I'm trying to be more aware of the words that I use.  I find it way easier to edit my words when I'm writing a blog post than when I'm having a conversation.  If only there were a delete button that I could press when I instantly regret saying something negative to a friend.  

I love the analogy that Gary Chapman uses to describe words as either bullets or seeds.  HIs point is that words can be used as "bullets" to inflict a feeling of superiority or condemnation that cause irreversible damage OR we can choose to think of our words as "seeds" and deliver them with a feeling of sincerity and supportiveness.  Speaking positive words is like sowing seeds in a garden.  They can grow and foster life affirming relationships.  I am choosing to make a conscious decision to be kind to all and speak words that are beacons of inspiration, enthusiasm and encouragement.   Kind and sweet words are always music to the ears of the listeners. "Words are free. It's how you use them that may cost you." -KushandWizdom

Perhaps that was too deep for a food blog but it's food for thought anyway.  Onto the recipe of the day - an amazing Whole Wheat Banana Blueberry muffin or a Blueberry Banana Whole Wheat Muffin.  I've rearranged these four words in so many different ways and I still can't decide how to best describe these muffins.  Words.  

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Whole Wheat Banana Blueberry Muffins

• 1 cup white whole-wheat flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 2 large ripe bananas 
• 1/3 cup packed brown sugar
• 1/8 cup coconut oil, melted and cooled
• 1 large egg
• 1/4 cup plain Greek yogurt
• 1 teaspoon pure vanilla extract
• 1/2 cup fresh blueberries

Combine flour, baking powder, baking soda, salt and cinnamon. 

Mash banana with a fork. 

Add brown sugar, oil, egg, yogurt and vanilla to banana.  

Stir dry ingredients into banana mixture. 

Stir in fresh blueberries.

Spoon into muffin cups.  My batter filled 5 jumbo muffin cups. 

Bake 30 minutes at 350. 

Cool on wire rack. 

There's no reason that healthy eaters have to skimp on great breakfast muffins.  If you're trying to reduce the amount of sugar  in your diet - replace the brown sugar with stevia or another sugar replacement that you like or leave it out all together.  The blueberries and the banana really add plenty of sweetness to this moist, delicious muffin.  

​Ciao!

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