There’s something delightful and wholesome about baking with fruits and cheeses like in these banana ricotta muffins. Fruits and low fat cheeses like ricotta fall within heart healthy eating guidelines of The Mediterranean Diet and DASH diet.
Baking transforms simple ingredients like bananas and ricotta into light, fluffy wholesome muffins that are not only delicious but also healthier than your average bakery treat. This mix of sweet fruit and creamy cheese brings a satisfying texture and taste while not having to worry about your blood cholesterol levels!
Mediterranean Diet & Heart Health
In Italy, it’s all about using ricotta in desserts like cannoli or cheesecake, while in America, we love our banana bread and muffins. Combining these two elements, banana ricotta muffins are a wonderful blend of these cultural staples, offering a delicious way to enjoy a morning pastry or an afternoon snack, while still sticking within the Mediterranean Diet.
Baking With Heart Health In Mind
Bananas are a great source of fiber, potassium, and vitamins, which support heart health by managing blood pressure and reducing stress on the cardiovascular system.
Yes, I said bananas! Check out how bananas can lower blood pressure in a recent blog post!
Ricotta, especially when made from part-skim milk, adds protein while keeping the saturated fat content lower than other cheeses. This makes banana ricotta muffins an excellent choice for a heart-friendly diet.
Extra virgin olive oil is a staple and a food that can unclog arteries and lower blood pressure. Adding it here provides extra heart healthy nutrients to strengthen your heart while eating food you enjoy.
Learn more about the health benefits of olive oil and balsamic vinegar here. Or use a substitute to olive oil like canola oil instead.
Not only are these banana muffins incredibly moist and flavorful, thanks to the bananas and creamy ricotta, but they also offer a healthier alternative to many store-bought options.
The natural sweetness of the overripe bananas allows for less added sugar, and the ricotta gives them a wonderfully light texture.
Make this a true heart healthy Mediterranean snack by pairing it with a Mediterranean coffee, or turn it into a meal with the addition of one of these Mediterranean smoothies!
Other Heart Healthy Baked Goods
Start Your Day With This Heart Healthy Treat
If you end up sitting down for a healthy breakfast with freshly baked banana muffins with ricotta cheese, a cup of tea, and the morning paper, let me know what you thought of this recipe in the comments below and be sure to leave a star rating!
Recipe created by Olivia Macor, Nutrition Student. Article written by Veronica Rouse, MAN, RD, CDE
Banana Ricotta Muffins
Ingredients
- 2 cups all purpose flour
- 2 tsp baking powder
- 1 tsp cinnamon
- 3/4 cup white sugar
- 3/4 cup olive oil
- 2 eggs
- 1 1/2 tsp vanilla extract
- 1/2 cup ricotta part skim
- 1/2 cup skim milk
- 1 banana ripe, mashed
- 1/2 cup dark chocolate chips
Instructions
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or grease it well.
- In a large bowl, whisk together the flour, baking powder, and cinnamon.
- In another bowl, beat the sugar and oil until well combined. Add the eggs, one at a time, beating well after each addition. Stir in the vanilla extract. Mix in the mashed banana and ricotta cheese until smooth.
- Gradually add the dry ingredients to the wet, alternating with the milk, and stir until just combined.
- Spoon the batter into the muffin tin, filling each cup about 3/4 full.
- Bake for 30-35 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Let the muffins cool in the pan for a few minutes, then transfer to a wire rack to cool completely.