Food, Health and Fitness, Recipes

HEALTHY BANANA MUFFIN RECIPE – PALEO AND KETO APPROVED

Muffins don’t always have to be unhealthy. I put this banana muffin recipe together in the search of finding a treat that won’t mess up my digestive system due to my gluten intolerance. These muffins may not look too appetising, but they are actually delicious. Try my Paleo and Keto approved, Vegan and Vegetarian friendly, gluten-free banana muffins.

The Big Banana

I am so bad at eating fruit. Even though I am very healthy with my diet and eat plenty of vegetables, I tend to be a bit slack with the fruit side of things. In the quest to make something healthy that will get some fruit into me and won’t flare up my IBS, I trialed a new recipes for these healthy banana muffins. It’s even Vegan and Vegetarian friendly. Just use an egg substitute if you’re a Vegan. Try Bob’s Red Mill Egg Replacer.

healthy banana muffins.jpg

They look a bit boring, but I can assure you that they are absolutely delicious. The dried fruit and nuts in them, together with the bananas, makes them so sweet and juicy and a real treat for the whole family. The kids have been taking them to school as a lunch box snack too, and believe me, it is hard to get them to eat anything remotely healthy, so this recipe is a real winner with them.

PALEO AND KETO APPROVED HEALTHY BANANA MUFFINS

  • Difficulty: easy
  • Print

muffins.jpg

INGREDIENTS

  • 3 cups of gluten free self-raising flour
  • 1 cup of white or black chia seeds
  • 1 cup of teff seeds
  • 1 tablespoon of allspice
  • 1 tablespoon of cinnamon
  • 1 cup of fruit and nut mix
  • 3 eggs (if vegan, use an egg substitutes
  • 1/2 cup of malt extract or honey
  • 1 1/4 cups of rice or almond milk
  • 1/4 cup of coconut or olive oil
  • 6 overripe bananas

METHOD

Preheat oven to 180° Celcius.

In a large bowl, mix dry ingredients together and make a well.

in a blender, mix the eggs, malt extract, oil, milk and bananas together.

Add to larger bowl and mix together with a wooden spoon.

Spoon into paper muffin cups and bake for 20 mins in a muffin tray.

WHO DISCOVERED THE BANANA?

No one knows for sure, but the banana has been around for about 10,000 years and is also believed to be the first fruit ever discovered. I guess it would make sense, since bananas grow on large trees in tropical areas, and when you see a banana hanging in the air, you can’t miss the attractive bunch.

bananasPhoto credit: BBC Good Food

It’s believed that they first bananas grew in areas like the Philippines, Papua New Guinea, Indonesia and Malaysia and traders brought them to Africa, Polynesia and India, eventually spread the plant over more of the world. There are even references to the banana in Buddhist scriptures as far back as 600 BC. Alexander The Great has also been noted to have had a huge part in the banana world. He is known for bringing it to the Western world around 325 BC, and by 200AD, the big banana had spread to most continents, but wasn’t until the 20th Century that we really noticed it and learnt to truly appreciate such a wonderful fruit.

If you have a great banana recipe, share it with me below and I will feature it as a guest post.

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