This is a revision of my Banana, Carrot and Walnut muffins, without the carrots and walnuts, and, an improved recipe for a Gluten free and sugar free lifestyle. With the introduction of raw honey and raw maple syrup into my almost 2 years of sweetener replacement, and, being more inclusive other than using date paste, or date syrup, I am mindful of the effects on natural sweetners on my blood sugar readings, and, spikes. Emerging from a life of insulin-dependant diabetes, refined sugar replacements will always have an influence on, and, an affect on how I maintain my emergence from metabolic disease.
While this recipe does include banana, the dominant ingredient is the almond flour and coconut milk. I made half a litre of coconut milk from the hard shell coconut yesterday, and, decided to put it to good use The use of vanilla pod scrapings made this an aromatic and delicious bake. These delectably moist muffins may also be eggless, typical for vegans, by omitting the egg and increasing the amount of coconut milk to about three quarter cup. I used small amounts of coconut flour to flavour and bind these muffins, as well as tapioca flour to give it a smoother texture of completeness, similar to refined baking flour. The inclusion of half a sliced banana add to the natural sweetness of this bake.
These are truly among the best gluten free, nut-based flour muffins I have made. They taste delicious, and, topped with a strawberry cream [a mixture of fresh hulled strawberries, pureed, a touch of vanilla extract, and, coconut cream] or lemon cream [a mixture of fresh lemon juice, lemon rind and coconut cream] they offer a good alternative to the refined flours and sugar variety.
Making about seven, with this recipe, the muffins store well, refrigerated, in an airtight container or in a aluminium foil wrap for up to a week, and, make a healthier option for snack, treats or a dessert option. They may even make their way into your lunchbox for a work day treat
1 cup almond flour (110g)
½ cup coconut flour (50g)
1/3 cup tapioca flour (50g)
2 tsp gluten free baking powder (1 tsp bicarbonate of soda + 1 tsp cream of tartar)
¼ tsp bicarbonate of soda
½ vanilla pod, seeds scraped, pod discarded out OR 1 tsp vanilla extract
1 tsp cinnamon powder
pinch of nutmeg
1½ ripe bananas, mashed
1 egg, whisked
125ml coconut milk (preferably home made, preservatives and sugar free)
3 tblsp raw honey
½ banana sliced
For the Strawberry Coconut Cream Icing
½ cup coconut cream (preservatives and sugar free)
5-8 fresh, large strawberries, chopped and pureed
1 tsp vanilla extact
Optional: Optional, chopped raw nuts to decorate the strawberry cream
Mix the ingredients together to blend. A hand or immersion blender may be used.
- Preheat the oven to 200° celcius, grease a muffin pan with olive oil or melted coconut oil, and, line with muffin paper cases.
- Combine together the almond, coconut and tapioca flours, gluten-free baking powder, bicarbonate of soda, cinnamon powder, nutmeg, vanilla pod scrapings, and, mix the dry ingredients together well.
- Mix the wet ingredients comprising, the mashed banana, coconut milk, raw honey, and beaten egg, add to the flour mixture and blend together using an electric hand mixer or muscle power, to form a thick muffin batter.
- Now fold in the half a sliced banana.
- Divide the muffin batter equally into the muffin casings and bake in the preheated oven for between 15-17 minutes, until the muffins are cooked, raised and brown topped.
- Cool completely, then spread with strawberry cream or lemon cream “icing”, and chopped raw nuts, as preferred.