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Healthy Muffin Recipes: Banana MuffinsI am always looking for healthy muffin recipes simply because I love baking once and having meals for multiple days. Muffins fit the bill nicely. When my son was diagnosed with multiple food sensitivities, I gave up hope for a fluffy, yummy muffin recipe for months. The convenience and warm goodness kept beckoning me, so on this, our first snow day of the year, when we woke up with 8" outside, it seemed like the perfect morning to concoct another muffin recipe. During the entire process, my oldest child (my helper) kept reminding me that he did not like the last muffins I made. Previous attempts at healthy muffin recipes have been less than perfect. He reminded me that he would only eat the tops and bottoms and sides. Man, sometimes I wish he didn't have such a great memory. The pressure was definitely on! But in fact, today was perfect - right down to the kids sitting on the kitchen floor in jammies licking the batter out of the bowl... followed by their little bed-heads devouring the finished product.
So here's what we came up with. I think that they would be delicious with walnuts, or better yet, chocolate chips! I also think these would taste great with a glaze-type spread made from nut butter, coconut oil, and cinnamon. I think these are a bit too sweet, which means they may be perfect for the average palate. Since I prefer more of a bread flavor than a sweet muffin, I would use only 1/3c honey next time. A note on using gluten-free and non-conventional flours, because there was a lot of discussion on the classic brownie recipe about flour: If you want to substitute for some of the flours here - either because you can't find one, or because you are accommodating an allergy - don't fret. I would hate for you to walk away from this recipe because you can't find quinoa flour. In general, substitute the most similar flour you can find, and hold back some of the liquid. Many whole grain and gluten-free flours are high in fiber, which require more liquid. If you switch to a more starchy flour like rice, then you will need less liquid. In general, to qualify as healthy muffin recipes, I suggest using only whole grain flours. In this case, the quinoa, almond, and even buckwheat flour contribute a significant amount of protein, and the coconut flour adds extra fiber. If at least half of your flour does have gluten, omit the xanthan gum. Try to maintain a variety of flours, and try to use flours with strong tastes and/or textures (like quinoa and buckwheat flour, respectively) at only 25-30% of the total flour in a recipe. And of course, send me a message if you have any questions! This recipe is
VEGAN WHOLE FOODS This recipe is also
dairy-free soy-free egg-free corn-free Ingredients 4 large ripe bananas, mashed 1/2 c honey (raw, local is best) 1/3 c milk substitute of choice 1 tsp vinegar (I used raw coconut vinegar, but apple cider or white would be fine) 1/4 c olive oil 3/4 c almond flour 1/2 c buckwheat flour 1/2 c coconut flour 1/4 c quinoa flour 1 1/2 tsp baking soda 1 1/2 tsp sea salt 1 tsp xanthan gum 1/4 - 1/2 c walnuts or chocolate chips (optional) Directions Preheat oven to 325 F. Mash bananas in a large bowl. In a small bowl or measuring cup, stir together milk substitute and vinegar. Stir the honey, milk and vinegar, and olive oil into the bananas. In a separate bowl, combine all dry ingredients well with a fork or by sifting. Gradually add the dry ingredients to the wet. If necessary, add enough liquid to make a nice wet, but thick dough that is scooped, not poured. Stir in nuts and/or chocolate chips. Grease a muffin pan, or line it with muffin liners. Fill each cup 3/4 full. Bake 20-30 minutes, until a toothpick inserted in the center comes out clean. Cool on a rack. Makes 12-16 muffins. You might also like |
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