healthy + seasonal recipes that are gluten & dairy-free

Healthy Gluten Free & Vegan Banana Muffins

Healthy Gluten Free & Vegan Banana Muffins

Banana bread has always been one of my favourites, and I loved it even during a time that I didn't like bananas. My mom is one of those people who doesn't really need recipes, and I remember this time that she made two loaves of banana bread that were SO AMAZING, just off the top of her head! This used to be frustrating for me, because I wanted to be able to follow a recipe to make what she made and no such (written) account existed. 

Healthy GF & Vegan Banana Muffins // my natural kitchen

All these years later, I finally have come to understand her method - sometimes, it's a matter of how something looks that tells you it needs a bit more flour, or a quick taste to let you know a touch of salt or a little sweetness is in order. 

Healthy GF & Vegan Banana Muffins // my natural kitchen
Healthy GF & Vegan Banana Muffins // my natural kitchen

It's become almost second nature to me, now, to write down the steps as I'm making something when I experiment in the kitchen so that I can recreate it if it turns out. I'm happy to have notebooks full of scribbles, most of my recipes for this blog among them. 

Healthy GF & Vegan Banana Muffins // my natural kitchen

A few people have told me that they, or people that they know, follow my blog but never make anything because the ingredients are either not things that they have or they aren't sure where to source them. Keeping this in mind, I have made two banana muffin recipes for you today - one made of entirely common ingredients, with a couple recommendations for substitutions if what I've recommended isn't available, and the other with a bit more unusual ingredients. Both are delicious and healthy. 

Healthy GF & Vegan Banana Muffins // my natural kitchen

I made these for my husband to take to work for breakfast during the week. He likes to take a couple muffins and a few bananas with him each morning. I prefer that he eat muffins that I've made so I can ensure that the ingredients are wholesome and nourishing, rather than those from the grocery store that often have less than optimal ingredients. 

Healthy GF & Vegan Banana Muffins // my natural kitchen
Healthy GF & Vegan Banana Muffins // my natural kitchen

I hope that you try and enjoy these! 

Banana Oat Muffins (gluten free, vegan, nut-free)

These muffins are naturally sweet and very moist, a tempting breakfast that will sustain you with fibre from the oats and flax with a little superfood kick from the maca powder. 

Makes 8 large or 10 regular muffins

1 1/2 c oat flour (see note)

1/4 c ground flax (see note) 

1/4 c arrowroot starch (or tapioca starch, or cornstarch)

1/4 c coconut sugar (substitute with 3 tbsp of another granulated sugar if you like)

1/2 tsp ground nutmeg

1/2 tsp ground cinnamon

1 tsp baking soda

2 tsp maca powder (optional)

1/4 tsp sea salt

1/2 c coconut oil, melted

1 tsp vanilla extract 

1 tsp apple cider vinegar or lemon juice 

3 large, very ripe bananas

banana slices, cacao nibs, rolled oats, for topping (optional)

Note: Both oat flour and ground flax can be purchased in many grocery stores, health food stores, or in bulk stores. For gluten free, ensure your oats or oat flour are certified gluten free. Oats are naturally free of gluten but they often are contaminated with gluten during processing. You can make your own oat flour by grinding oats in a clean coffee grinder. Measure out what you need after the oats are ground (1 c of rolled oats will make a bit more than 1 c of flour). You can also grind your own flax seeds (either brown or golden, whichever you prefer). Grind flax in a coffee grinder, and measure out what you need after flax seeds are ground. 

Preheat oven to 375 F. 

If you're using a metal muffin tin, either line cups with paper liners or lightly grease with coconut oil. If using a silicon muffin tin, no greasing or paper liners required. 

In a large mixing bowl, whisk together oat flour, ground flax, arrowroot starch, coconut sugar, spices, baking soda, maca powder (if using), and salt. 

In a separate small bowl, mash the bananas. Add the mashed bananas, vanilla extract, apple cider vinegar, and melted coconut oil to the dry ingredients and using a spatula, fold to combine. Make sure that everything is well-integrated but don't overmix. Spoon into your muffin tin of choice (about 2 scoops each, so they're pretty full). Lightly press a banana slice into each muffin, and sprinkle with oats and cacao nibs (if using).

Bake in the centre of the oven for 18-20 minutes (check at 18). Use a toothpick to check for doneness, it should come out clean with maybe a crumb or two stuck to the toothpick. 

Allow to cool for at least 10-15 minutes before eating. Gluten free muffins store best in the freezer, if not eating them the day they're made. Place in small containers or baggies for easy-grabbing on your way out the door for breakfast this week, or quick access to a snack (they defrost pretty fast). Enjoy! 

Mesquite & Chocolate Banana Muffins (gluten free, vegan, nut-free)

Superfood muffins that are a spin on the traditional banana chocolate chip. They aren't too sweet, are full of nourishing healthy ingredients, and the banana flavour shines against the smokey sweetness of mesquite and chocolate. 

Makes 8 large or 10 regular muffins

2/3 c sorghum flour

2/3 c teff flour

1/4 c mesquite powder

1/4 c cacao powder (substitute cocoa powder, if you like)

1/2 c coconut sugar (substitute with 1/2 c of other granulated sugar if you like)

2 tbsp cacao nibs (substitute with mini chocolate chips, if you prefer)

2 tbsp unsweetened shredded coconut

1 tsp baking soda

1/4 tsp sea salt

1 tsp apple cider vinegar

1 tsp vanilla extract

3 large ripe bananas

banana slices and coconut flakes, for topping (optional)

Preheat oven to 375 F. 

If you're using a metal muffin tin, either line cups with paper liners or lightly grease with coconut oil. If using a silicon muffin tin, no greasing or paper liners required. 

In a large mixing bowl, whisk together the sorghum flour, teff flour, mesquite, cacao, coconut sugar, cacao nibs, shredded coconut, baking soda, and sea salt. 

In a separate small bowl, mash the bananas.

Add the mashed bananas, melted coconut oil, vanilla extract and apple cider vinegar to the dry ingredients. Fold together using a spatula, ensuring that everything is mixed and no dry bits remain but try not to overmix. Allow batter to rest for 2 minutes, then continue. Batter should look a little "fluffy" and very chocolately. 

Spoon into your muffin tin of choice (about 2 scoops each, so they're pretty full but a bit of space remains, to allow muffins to rise as they bake). Lightly press a banana slice into each muffin, and sprinkle with coconut flakes (if using).

Bake in the centre of the oven for 18-20 minutes (check at 18). Use a toothpick to check for doneness, it should come out clean with maybe a crumb or two stuck to the toothpick. 

Allow to cool for at least 10-15 minutes before eating. Gluten free muffins store best in the freezer, if not eating them the day they're made. Place in small containers or baggies for easy-grabbing on your way out the door for breakfast this week, or quick access to a snack (they defrost pretty fast). Enjoy! 

I'd love to hear from you! Leave a comment, or tag me on Instagram to show me what you make!






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