Easy Coconut Flour Banana Muffins
You can whip up these gluten-free banana muffins in minutes and enjoy them in less than an hour. Using only eight ingredients, the're light, moist, and fluffy. Fool your friends and family with a healthier--but tasty--muffin!
This Won't Take Long
What is Coconut Flour?
Coconut flour is created by using pressurized steam to remove most of the fat from the coconut meat, then it's dried and ground down to a flour.
This is a useful alternative to wheat flour, although recipes need to be tweaked a bit so that the final product doesn't turn out dry. Getting the right ratio of flour to eggs and oil produces excellent results.
It's perfect for gluten-free banana muffins because the bananas and coconut flour pair together nicely and create a moist and fluffy texture.
What You'll Need
- 1/2 cup coconut flour
- 1/4 cup coconut oil
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 4 eggs
- 1/4 cup raw honey
- 1 1/2 teaspoons vanilla
- 1 mashed banana, medium
- Preheat your oven to 350 degrees.
- In a small bowl, whisk together the coconut flour, baking soda, and salt.
- In a larger bowl, whisk together the eggs, honey, coconut oil, and vanilla.
- Slowly add the flour mixture to the egg mixture. Add a little at a time and whisk after each addition.
- Try to whisk out the big lumps, but don't drive yourself crazy. There will probably be some small ones left.
- Fold in the mashed banana.
- Add batter to a lined muffin tin.
- Bake for 25 to 30 minutes, or until a knife inserted into the center of one comes out clean.
Banana Muffin Ingredients
This is one of my favorites. Organic virgin coconut oil at a nice price.
My personal favorite! I order a case of this from Amazon every six months or so.
Gluten-Free Chocolate Banana Marble Cake Recipe
Add a little twist to this recipe to make chocolate banana marble cakes. Check out If CaveMom Baked cookies for this and other tasty gluten-free recipes.
This is the pan I used to make the above "mini-cakes". Nordic Ware has a whole line of pans like this that create other cake shapes, like dinosaurs or animals.
Handy for parties!
A Note on Gluten-Free Junk Food
People often switch to a gluten-free diet and replace their former wheat-containing processed foods with gluten-free versions. They soon find that not only do they have trouble losing weight, but seem to have increased in belly jiggle.
GF products--from frozen donuts to pancake mixes--are high in starches. Things like potato starch, tapioca flour, and white rice flour spike your blood glucose levels higher than any other food, even wheat. Insulin stores glucose into fat cells, mostly in the abdominal area, in order to bring high blood sugar levels down to normal.
If you continue along this path of eating foods that quickly elevate your blood glucose to high levels, your body begins to need more insulin to do its job. This is insulin resistance, and it leads to diabetes and other metabolic problems.
Flours made from whole nuts or seeds don't have the same blood-sugar-spiking effect, so you can still enjoy pancakes and cookies now and then without boarding the glucose roller coaster.
© Liz Davis 2012 Gluten-Free Banana Muffins
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