If this is something you are interested in, perhaps have a look at Kowalski's book. It has worked for me - keeping LDL in balance with HDL for nearly 15 years
o...k you sitting comfortably?
Cholesterol-fighting Banana nut muffins
Shopping list
Oatmeal
Brown sugar
Baking powder
walnuts
eggs
oil
skimmed or semi milk
Bananas
12 muffin tin - ( you need to eat 3 muffins x day)
paper liners
Large mixing bowl
small mixing bowl
measuring spoons
fork
knife
large spoon
dry measuring cups
fluid measuring cup
Middle shelf oven on to 175deg Celsius
In large bowl mix together
4 cups oatmeal 'Quaker Oats' is best, I think.
1 heaping tablespoon baking powder
1/4 cup dark brown sugar (also heaping...it is only 1/4 cup for 4 days worth)
1/4 cup walnut pieces - be generous
2 chunked up bananas the more ripe the better*
(I usually add a handful of dried cranberries but you will need to add a scoosh more milk; they are not part of the original recipe)
whisk in smaller bowl - then add to dry mix
2 egg whites (can freeze yolks - my cat likes one sometimes)
2 tbsps corn oil - or other cooking oil
add milk Uuummmmm forgot exactly how much 
- maybe 12-13 fl ozs.?/ 400ish ml
- maybe 12-13 fl ozs.?/ 400ish mlNow add wet to dry
mix around 'til sugar & baking powder mixed in
Line
12-muffin tin with paperliners & spoon in; they'll not rise much.
Mix should need a bit of a push off spoon to drop into liner
Bake for 20 minutes - so they'll just start to get brown on top
They freeze brilliantly but make sure you let 'em cool totally before 'peeling' and eating as they'll stick to liner. Microwave from frozen for about 50 sec in morning; they do taste better slightly warmed so appx 20-30 secs any other time.
The author of these muffins also added apple instead of banana but I remain unimpressed with that. A handful of blueberries or raspberries works great too when they have just gone to mush but it is the banana/walnut/oatmeal that does the cholesterol 'scouring'.
When not Fast - 5-ing, I find that one in the a.m. keeps me going 'til the one at lunch... or 15.00 slump; also I'll have last one at night to keep me from chomping down something with more calories. When I am fasting, I suggest breaking your fast with a muffin or two. They are easily digestible and keep you 'powered up' for longer - without sugar highs & lows.
ps bananas ostensibly help with sleep so you can eat them later
*may be the hardest part of this - remembering to get bananas in advance bcs the older/softer they are the better in this recipe
Happy baking.
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Posted by: Pepper Howard <pepperhoward1@yahoo.com>
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