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Breakfast is always a necessity for me to start my day. On the days I am rushing out the door, I want a healthy breakfast to take with me. I will often make these Walnut Chia Blueberry Banana Muffins and freeze them in individual bags so I can grab one, heat it up and go. For a little extra protein, pair it with a hard boiled egg and you have a quick and healthy breakfast to go. Enjoy!

Kerri Napoleon, RDN, CSSD

Walnut Chia Blueberry Banana Muffins

Olive oil cooking spray

1 ripe banana, mashed

1/4 cup chia

1 egg

1/3 cup honey (for a sweeter muffin increase to ½ cup)

1 cup 1% buttermilk

1 tsp baking soda

1/2 tsp sea salt

1 1/2 cups whole-wheat flour

1-2 tsp orange rind, fresh grated

1 cup blueberries

1/2 cup walnuts, chopped

Preheat oven to 375 F. Spray a nonstick muffin pan with cooking spray. In a large bowl, stir together banana, chia, egg, honey and buttermilk. In a separate bowl, mix baking soda, salt, flours and orange rind. Combine dry ingredients into banana mixture. Gently fold in blueberries and walnuts. Pour mixture into muffin pan, bake for 15-20 minutes or until toothpick comes out clean – makes 12 muffins. Per muffin: 165 calories, 5 g fat, 26 g carbs, 4.5 g fiber, 5 g protein