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Paleo Strawberry Banana Muffins | Gluten and Dairy Free Recipe
Strawberry Banana Gluten Free Muffins
Sure wish I could share these muffins with you . . .
These strawberry banana gluten free muffins are so moist and full of flavor, you would never believe that they're gluten free and low in sugar.
No, really. I mean it. They're so good.
Using a short list of simple ingredients, you can whip up a batch of delicious muffins that your friends and family will love. The best part is that no one will know they're eating healthier alternatives to sugary, wheat flour muffins!
After the list of ingredients and instructions, I lay it out Pioneer-Woman style--sort of--using big pictures with additional tips and tricks.
If you like this recipe, please check out some of my other Paleo, gluten-free recipes for goodies like quick breads, cookies, and pancakes at If CaveMom Baked Cookies.
Strawberry Banana Gluten Free Muffins Ingredients
- 1/2 cup coconut flour
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 4 eggs
- 2 tablespoons raw honey, optional
- 1 teaspoon vanilla
- 1/4 cup virgin coconut oil
- 1/2 cup organic frozen strawberries, thawed and mashed
- 1 medium banana, mashed
- Preheat your oven to 350 degrees.
- Slice your thawed strawberries using a knife and fork. I cut them up inside a measuring cup, saving the strawberry liquid. Altogether, the liquid and strawberry make up 1/2 cup.
- Combine the strawberry and banana, smashing it up together with a potato masher.
- Whisk in the coconut oil, eggs, vanilla, and raw honey.
- In a separate bowl, combine the coconut flour, baking soda, and salt.
- Slowly whisk the coconut flour mixture into the egg mixture until well combined.
- Spoon batter into a lined muffin tin.
- Bake for 30 minutes or until the muffin tops spring back to the touch.
- Allow to cool to room temperature. Enjoy!
Get Your Berries Ready
Thaw the strawberries in a measuring cup. Don't drain the juices--you'll add them with the berries. Slice them up using a knife and fork until the solid pieces of berry are small in size (see above).
I encourage you to use organic strawberries because they are on the dirty dozen list.
Organics are usually more expensive and difficult to fit into a tight food budget. It's especially hard when conventional varieties of seasonal strawberries are so incredibly cheap.
But they have been tested for pesticide content after harvest, and strawberries are among the worst offenders when it comes to toxin levels.
Let's not forget that pesticides are made from chemicals used during war. In other words, they're used to kill people. I don't know about you, but this thought alone makes me think twice about their safety.
Cascadian Farms is a popular organic brand found in health food stores and many supermarkets. A package of strawberries is about three dollars and change. If you buy some for this recipe, you will have plenty left over to add to your yogurt or to make another couple batches of muffins.
Strawberry Banana Mixture
Pour the strawberries into a bowl. Break up your ripe banana and add it to the bowl.
Mash them together with a potato masher or wooden spoon.
Add Your Eggs
Virgin Coconut Oil
How to Prepare Coconut Oil
If it's cooler than 76 degrees in your house, your coconut oil will be solidified as it is in the photo above.
To use it in your recipe, put the coconut oil into a saucepan and heat it over very low heat. You don't want the heat to be so high that the oil gets hot and you have to wait forever for it to cool.
As soon as it's mostly melted, remove from the heat. This only takes a minute or so.
Make sure that it's cooled (it can be a little warm, just be sure it isn't hot), then add the oil to the rest of the wet ingredients.
You don't have to worry about this step if it's warm in your house and the coconut oil is already in liquid form.
Add Coconut Oil, Vanilla, and Raw Honey
Another Coconut Oil Tip
It's best if you can bring your eggs down to room temperature by taking them out of the fridge about 10 minutes before combining them with the coconut oil. This helps to keep the oil from forming clumps in your batter.
Don't stress too much if the mixture does get clumpy, though. If the oil clumps are large, you can set it on top of the stove as the oven preheats or in another warm place until the pieces melt.
Raw Honey Sweetener is Optional
Raw honey is an amazing superfood. It's a natural anti-bacterial and anti-viral, so you can use it topically on cuts and burns or take it in place of cough medicine (children must be over one year old).
Although raw honey isn't in the same class as refined sugars, it's still a sugar. This recipe uses only two tablespoons, keeping the added sugars to only 4.5 grams per muffin.
But the natural sweetness of bananas, strawberries, and coconut flour comes through to sweeten the muffins nicely, so you could leave the honey out and still enjoy a flavorful treat.
This gluten-free banana muffin recipe works without the added honey, also. I made them last week after I ran out of honey, and my two-year-old still loved them just as much.
Add the Dry to the Wet
Gluten-Free Coconut Flour
The texture of these muffins is moist and fluffy even though we use only coconut flour. I have been using coconut flour in quite a few recipes over the past couple of years. Some work out great, others not-so-great.
Don't worry--I don't share the not-so-greats!
Without the right ingredient combinations, coconut flour creates a dry product that feels weird in your throat. If you've had a bad experience with this otherwise amazing gluten-free flour, you know what I'm talking about.
This happens because coconut flour is very high in fiber. But if you have the right ratio of wet ingredients to flour, you have a better chance of getting a great result.
Whisk Until the Batter Comes Together
Fill Your Muffin Cups
Ready for Bake Off!
Spoon the batter into a lined muffin tin. You should get seven muffins--eight if you make them smaller.
Bake in a 350 degree oven for about 30 minutes.
It always seems like muffins will be tastiest straight out of the oven, but that's not true. Let them cool to room temperature first. They will be far sweeter and more flavorful.
The Benefits of Smaller Batches
There are several reasons I tend to keep batches small in recipes:
- A Paleo or real-food dieter usually enjoys baked goods as treats, not as everyday food.
- Too many muffins or cookies in the houses encourages over-snacking. I tend to over-indulge when goodies are around, so I appreciate smaller batches.
- You'll get a small batch done quicker: there's no need to bake another batch after the first one is finished.
- Fresh muffins are always better than those that have been sitting in the fridge for a week.
- You can always double the recipe if you need more for family or if you're entertaining.