Banana walnut muffins

Banana Nut muffin
Banana Nut muffin

This is gluten and dairy free, you can leave the nuts out to make it nut free too, but I love the combination of banana’s and walnuts

These muffins are a little denser than normal muffins, due to the use of coconut flour. That is because it has almost double the amount of dietary fibre of wheat bran.

Since coconut flour is derived from coconut solids, it retains its health benefits, for example, being high in MCT’s which have antiviral, antimicrobial and antifungal properties and is now being added to coffee and re-labelled ‘smart coffee’. MCT’s have also been shown to boost the metabolism, making coconut flour suitable for weight loss diets.

Because of the high fibre yet relatively low digestible carbohydrates, compared to processed flours, coconut flour has a gentle impact on blood sugar levels. This makes it a great flour for diabetics and anyone who wants to avoid blood sugar spikes.

It is also high in protein, with 19.3grams per 100g.

Is there any benefit this flour does not have?? As the Yanks would say, it is ‘awesome’!

Ingredients

  • 3 ripe bananas (c. 300g)
  • 3 eggs
  • 2 tbsp. maple syrup
  • 1 tbsp. vanilla extract
  • ¾ tsp. baking soda
  • ½ tsp. salt
  • 40g coconut flour

(Options: You can change the maple syrup to another natural sugar, I like the maple syrup in this recipe however as I think it compliments the banana and walnut)

Method

  • Preheat your oven to 350f/180c
  • Prepare your muffin cups (I use silicon ones as they are re-useable)
  • Mash the banana’s using a mixer or by hand, make sure the mixture is completely smooth
  • Add the eggs, maple syrup and vanilla to the mashed bananas and blend well
  • Add the baking soda, salt and coconut flour to the wet batter and blend well
  • Let the batter sit for 5 minutes or so to give the coconut flour time to absorb the liquids
  • Pour the batter into the muffin cases and bake for 30 minutes or until the top begins to brown and a toothpick inserted into the centre of the muffin comes out clean
  • Let cool and leave for a day or so, the flavour seems to get sweeter the longer you leave them
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Gluten free, dairy free: Savoury muffins

Gluten free courgette and chorizo muffins

– Gluten free and dairy free (ex-chorizo will make them meat free)

Ingredients (multiply as needed)

  • 160g rice flour
  • 160g almond meal
  • 80g coconut flour
  • 3 eggs
  • ½ cup virgin olive oil
  • ¼ cup water
  • ½ tsp salt
  • ½ tsp garlic powder or freshly chopped
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 medium courgette
  • 3 tbsp chorizo
  • 3 tbsp chopped sun-dried tomatoes

Optional extra;

  • Swap the chorizo for ham, or cheese
  • Can use tapioca flour instead of rice flour

Method

  • Heat the oven to 180c
  • Combine all the flours, baking soda and powder, salt and garlic powder
  • Using a whisk, mix through well. In another bowl wisk the 3 eggs, olive oil and water. Add the courgette, chorizo, sun-dried tomatoes and the liquid mix to the dried ingredients and mix through with a wooden spoon until well mixed. You should have a very thick/claggy mixture with your hands.
  • Grease 8-12 muffin cases/tray with olive oil. Using a spoon fill the cases till almost full to leave room for the muffins to rise a little.
  • Bake for 20-25 minutes. Take out of the oven and let them cool down for a few minutes before removing from the tray. Place a wire rack and serve while they are still warm.