Real Food Recipes

Healthy Banana Muffins (Gluten Free, Vegan)

May 12, 2017

It’s Sunday morning and today I want to talk banana muffins. Yes you read that right – banana muffins! Because who doesn’t love them? Growing up, this was a treat that my mom always made for me and my brother and sisters. There are four of us, so needless to say, when she made baked goods, they didn’t stick around long (compliments to the chef!). I used to love watching her bake. I remember hanging around the kitchen to watch the muffins rise as they cooked and to catch their sweet smell, fresh out of the oven.

Fast forward to my early 20’s when I first started to explore dietary changes in hopes of feeling better and finding better health. I found out pretty quickly that gluten and dairy don’t agree with me, which are considered staple ingredients in the traditional baking world. I was devastated that I had to give up baked goods, particularly my mom’s baked goods. There is something about the comfort foods of our childhoods that is just so hard to let go of. But, in the pursuit of feeling good, it was something I had to do. So I let go. I didn’t have any baked goods (or any sweets for that matter) for at least 6 months. At first, it was really hard but it got easier and easier and the gains I felt health wise made it more than worth it.

One day, I walked into my mom’s house and as soon as I opened the door, I could smell the sweet scent of banana muffins. At this point, I had come to terms with the fact that I couldn’t have any and I was okay with that. But my mom being the wonderful woman that she is, excitedly shared with me that she had made these muffins just for me. They were completely gluten free, dairy free, processed sugar free, healthy and delicious. Now, that’s food made with love! She has continued to perfect the recipe over the years. It’s so good, it has replaced her old banana muffin recipe in our house. We can all feel good about eating it, knowing it’s filled with healthy, from the earth ingredients (thanks mom!).

So, for Mother’s Day, I’m going to bake my mom a big batch of Healthy Banana Muffins. Because what’s better than sharing delicious, healthy, feel good food with the people you love. Ahh…the fine things in life.

Healthy Banana Muffin Recipe

The Low Down

Baked Goods: Vegan, Gluten Free, Dairy Free, Egg Free, Naturally Sweetened

Yields: 12 muffins

Prep Time: 10 minutes

Cook time: 30 minutes

Let stand: 5 minutes

The Goodness that Goes into It

  • 3 ripe bananas, mashed
  • 2 chia eggs (or substitute 2 organic, free range eggs)
  • 1/3 cup coconut oil
  • 1/3 cup coconut milk (unsweetened)
  • 1 1/3 cup brown rice flour
  • 4 tbsp coconut sugar
  • 2 teaspoons baking powder
  • 1 tsp ground cinnamon
  • ¼ tsp sea salt

Optional

  • 1/3 cup dark chocolate (min 70%)
  • 1/3 cup walnuts, chopped

How to Create

  1. Preheat oven to 425F.
  2. Lightly grease muffin tins with coconut oil to avoid sticking.
  3. Make your chia eggs and allow mixture to set for 2 minutes or until egglike consistency. Chia Eggs ~ for each Chia Egg, mix 1 tbsp chia seeds with 4 tbsp water. Stir and let stand 2 minutes.
  4. In a large mixing bowl, mash the bananas until there are no chunks and the texture is consistent. The more ripe the bananas are, the easier this will be and the sweeter the muffins will taste. Stir in chia eggs, coconut milk and coconut oil.
  5. In a medium mixing bowl, combine your dry ingredients, including brown rice flour, coconut sugar, baking powder, cinnamon, and sea salt.
  6. Slowly add your dry ingredients to your wet ingredients, stirring as you combine until mixture is consistent and fully mixed.
  7. Add dark chocolate and walnuts, if desired.
  8. Bake for 30 minutes. When muffins are finished, you should be able to stick a butter knife into the center and it should come out clean (no batter residue).
  9. Let stand for 5 minutes before removing from pan.
  10. Finally, enjoy your delicious creation!

Keep Shining — Kate☀️

*Note: This information is not intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified healthcare provider.

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