Based mostly solely on how completely scrumptious they’re, muffins are a transparent frontrunner within the competitors for finest breakfast meals. However if you take note of that almost all muffins are made with fairly a little bit of added sugar and never a lot protein or fiber, it have to be admitted that they don’t seem to be precisely essentially the most energizing type of gasoline to your first meal of the day. Because of nutritionist and chef Mia Rigden, nevertheless, this does not all the time should be the case.
Certainly, on this week’s episode of Alt-Baking Bootcamp, Ridgen exhibits us how you can make a scrumptious muffin recipe that is fully free from added sugar and packs each protein and fiber, in addition to anti-inflammatory elements like bananas, avocado oil, and walnuts. And when you’re somebody who avoids gluten or dairy, these are A-okay, as Rigden’s banana-based muffins do not comprise any refined wheat flour, butter, or milk.
Rather than refined flour, Rigden swaps in coconut flour, which she says has a deliciously cakey texture. As for sugar? “What’s actually attention-grabbing about this recipe is that it is solely sweetened with bananas,” Rigden says. “The banana on this recipe not solely lends texture to the muffins and the flavour of the banana, however it is also our solely supply of sugar. So we’re not utilizing any honey, no maple syrup, no coconut sugar, simply the pure sweetness of the bananas.” Two mashed bananas go into the bottom of the muffins, and a 3rd is chopped up and blended in so as to add some further ooey-gooey goodness. Bananas, as you could have heard, are an important supply of potassium; this mineral helps steadiness your sodium ranges and helps your physique digest carbs. In addition they comprise vitamin C, magnesium, B nutritional vitamins, and function a strong supply of gut-boosting dietary fiber.
This recipe additionally requires avocado oil (rather than canola oil, which is extra generally present in banana bread recipes), which is “an important impartial cooking oil,” Rigden says. It provides tons of vitamins with out including any taste. “Avocado oil is full of antioxidants… [and] is nice for coronary heart well being, as it has been discovered to scale back triglycerides and ‘dangerous’ LDL ldl cholesterol with out affecting good, HDL ldl cholesterol,” The Vitamin Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, beforehand informed Nicely+Good. “Avocado oil is [also] wealthy within the carotenoid lutein, which improves eye well being and will scale back the danger of age-related eye illnesses.”
And, in fact, there are walnuts within the recipe. Rigden says these are a nice supply of omega-3 fatty acids and protein. They’re additionally actually useful for coronary heart well being. In case you have a nut allergy, she recommends merely omitting them from the recipe or utilizing chocolate chips as a substitute.
“, I made the recipe and I nonetheless really feel prefer it’s loopy as a result of it tastes so candy and scrumptious and like a daily muffin,” Rigden says. “It satisfies that muffin yearning for me, however with out the gluten, the dairy, or the refined sugar.” Press play on the video above, and get the complete recipe particulars beneath.
Essentially the most scrumptious gluten-free banana muffins recipe
3 ripe bananas
1/2 cup avocado oil
1/2 tsp vanilla extract
1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp sea salt
1/2 cup chopped walnuts
1. Preheat the oven to 350° F and line a muffin tin with muffin liners.
2. In a medium bowl, mash two of the bananas, then whisk within the eggs, avocado oil, and vanilla extract.
3. In a separate bowl, combine collectively the coconut flour, baking soda, cinnamon, and sea salt.
4. Fold the dry elements into the moist, and blend to mix.
5. Slice the remaining banana into skinny half circles, and add to the combination together with the walnuts.
6. Portion the batter evenly into the muffin tin and bake for 30-35 minutes, or till a toothpick comes out clear.
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