Gluten Free Banana Muffins
Banana muffins have always been one of my favorite things to bake. They have natural sweetness and moisture from the bananas. They are great eaten as a snack with some butter or for breakfast with some scrambled eggs. So I decided to figure out how to make my favorite recipe gluten free and slightly healthier.
In my journey to heal my gut inflammation, I lowered the sugar content in the recipe and swapped out white sugar for coconut sugar. Coconut sugar contains a prebiotic fiber called inulin that supports the gut microbiome. This fiber also helps it have a lower glycemic index than white sugar. So it spikes your blood sugar less, keeping your energy levels more stable. Coconut sugar also contains some antioxidants, iron, zinc, calcium, potassium and phosphorus. It has a caramel color and tastes similar to brown sugar. I also found using very ripe, almost black bananas in the recipe adds even more natural sweetness.
I swapped out canola oil which is linked to inflammation for coconut oil. Coconut oil also gives the muffins added flavor so not vanilla extract is needed. I have used avocado oil a few times and the muffin’s taste and texture were fine. It is lower in saturated fat than coconut oil so a good option if you are watching saturated fat intake. Olive oil is not a good substitute as really changes the muffin’s taste.
The best gluten free flour for baking that I have found is Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour. The muffins turn out denser when I used Bob’s Red Mill Paleo Baking Flour but still taste great. I used coconut flour for about 20% of the flour to add fiber and reduce the wetness of the batter helping the muffins be less dense.
Cinnamon is my go to spice when baking something sweet. It contains antioxidants and has anti-inflammatory and anti-bacterial benefits helping gut health. I like to sprinkle some on the top of each muffin right before putting them into the oven as this ensures you get a good taste of cinnamon with each bite.
Depending on the batch, I add in dried organic cranberries, raisins, or chopped walnuts sometimes. Adding in fresh fruit tends to make the batter too wet. However the muffins are delicious without any add-ins!
Need 1 large and 1 small mixing bowl, fork, large mixing spatula, measuring cups and spoons, muffin liners or extra coconut oil, muffin tin.
Makes about 12 medium-sized muffins.
Ingredients:
1 cup Bob’s Red Mill Organic Gluten-Free 1 to 1 Baking Flour
1/4 cup Bob’s Red Mill Organic Coconut Flour
1/2 teaspoon fine sea salt
1.5 teaspoons Baking soda
1/2 cup organic coconut sugar
1/3 cup organic coconut oil (melted and cooled to room temperature)
3 large or 4 small very ripe bananas
2 pasture-raised eggs (at room temperature or will cause coconut oil to clump)
1/2 cup organic dried cranberries, raisins, or walnuts (optional)
Directions:
Preheat oven to 350℉. Line muffin tins or grease with coconut oil.
In small bowl, mix together flours, sea salt, baking soda, and coconut sugar.
Peel and mash bananas in large bowl using fork. Add eggs and coconut oil and mix well.
Add dry ingredients in small bowl to wet ingredients in large bowl and mix together until no flour clumps remain.
Fold in dried cranberries, raisins, or walnuts until well dispersed in batter.
Using the 1/3 cup (oily from measuring the coconut oil so it won’t stick), scoop the batter into the muffin cups dividing it up equally.
Bake for 25-28 minutes or until the muffins bounce back quickly when gently pressing on the tops.
Cool 5 minutes in pan before putting on cooling rack.
These muffins are good eaten same day and even better when they sit overnight.
Store in sealed container 3 days, keep in refrigerator 1 week, or freeze up to a month to defrost as you want one!
