Ba. Nanas. That’s all I can say about these unbelievably, crazy, so-delicious-you’ll-go-bananas banana nut muffins. That, and literally, they really are just bananas. It’s pretty easy to make healthy baked goods when the star ingredient is naturally sweet all on it’s own. Plus, all the moisture from the bananas lets you get away with a heck of a lot less fat and zero sugar in this recipe. That’s right, these guys are 100% sugar-free. There’s not an once/bit/speck of sugar in here. Zilch. Zero. Nada.
The trouble with most baked goods is the combo of sugar (the refined white stuff) and flour (the other refined white stuff) and unhealthy fat. Traditional white flour and sugar has been processed to remove the fiber and virtually all of the nutrition right along with it, leaving not much other than sugar and starch (which to the body might as well be sugar). Whole grain flours (and whole sweeteners too) still have their fiber and nutrition in tact, which helps to slow the absorption of sugar/starch in the blood stream. That, plus the added fiber from the bananas, keeps you from feeling those sugar highs and lows. You get a steadier energy and can finally exit the sugar roller coaster ride.
Once the batter is whipped up, I add chopped walnuts and also dates, which give some extra whole-food, natural sweetness. These little treats are my new favorite breakfast, snack, bread and dessert. Wholesome. Sugar-free. Dairy-free. Gluten-free. Sweet. Dense. And soul-warmingly delicious. Ba. Nanas.
Banana Nut Muffins
1/3 cup almond milk
1/3 cup virgin coconut oil
1 tsp. pure vanilla extract
250 g flour*
1 tsp. baking soda
1 tsp. baking powder
½ tsp. sea salt
1 cup chopped walnuts
½ cup chopped dates
Preheat oven to 350F. In a food processor or blender, combine the almond milk, coconut oil, vanilla and bananas. Blend until smooth.
Put the dry ingredients in a large bowl and whisk to combine. Pour in the banana mixture and stir until evenly mixed. Fold in the nuts and dates.
Pour the batter into a greased or lined 12-muffin pan. Bake at 350F for about one hour. [Note: The toothpick trick doesn't quite work on this one because they're just so dense. You'll have to cut into one halfway to check if they're still gooey in the middle. If so, continue baking 10-15 minutes, until cooked through.]
Makes 12 muffins.
*To make these gluten-free, I started with a homemade combo of gluten-free flours: 150g buckwheat, 150g brown rice, 50g garbanzo bean, 75g white rice, 75g tapioca and 1 tsp arrowroot (note: this yields more flour than what’s needed for recipe). I thought the nutty flavor of the buckwheat was just right for banana nut. By no means do you have to use this exact combo, I just wanted to give you an example. There are so many flours you can work with. Play around, experiment. Pretend you know what you’re doing (full disclosure: I so do not.) and find the combo you like best. Have fun!