Bananas, Potassium, and Preventing Cramping

Every week I buy bananas I seem to have 2 left by the weekend that are quite ripe, so I’m always looking for healthy banana recipes. Bananas provide a good source of potassium which helps prevent muscle cramping. Both the Colorado State University Extension and the Linus Pauling Institute at Oregon State University, recommend eating bananas to prevent, not treat, muscle cramps associated with low potassium. (Source: This weekend, I found a great banana oat muffin recipe that I altered slightly. (I’m always adding my own twist to recipes, some that work, some that don’t. I promise to only share the ones that work with you though of course!) One thing that I especially liked about this recipe is that no butter was used. It does call for vegetable oil, but that can easily be substituted with applesauce. This recipe is simple (I love simple!), quick, and relatively healthy. You will find it below; I hope you enjoy these muffins as much as I did!

Banana Oat Muffins

Makes 12 muffins
1 1/2 cups whole wheat flour
1 cup rolled oats (not instant)
1/4 cup white sugar
1 tbsp. brown sugar
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
1 egg
3/4 cup vanilla light soy milk
1/3 cup vegetable oil
1/2 tsp. vanilla extract
2 ripe, mashed bananas
3/4 cup chopped walnuts (optional)
  1. In a medium bowl, combine flour, oats, sugars, baking powder, soda, and salt.
  2. In a large bowl, lightly beat the egg. Stir in soy milk, oil, and vanilla. Add the mashed banana, and combine thoroughly. Stir the flour mixture from your medium bowl into the banana mixture until just combined. Line a 12-cup muffin tin with paper bake cups, or grease your tin, and divide the batter among them. Sprinkle walnuts on top of each muffin batter.
  3. Bake at 400 degrees F for 16 to 18 minutes.

Printable recipe

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