BFN Banana Coconut Muffins - Gluten & refined sugar free

Are you looking for a nutritious snack for your kids lunch boxes, to enjoy with a coffee at work, or just to satisfy your sweeter side? Try these BFN Banana Coconut Muffins.


Recently I got creative in the kitchen to try and come up with a muffin recipe with a little more nutritional value than your average muffin. Ever since I was young I loved to make muffins. My family must've got so sick of me making them so regularly. By about age of seven I had memorised a basic muffin recipe from a Woman's Weekly magazine that was cut out and put in Mum's recipe file. Every few weekends I would make this base with variations; choc chips, blueberries, apple and cinnamon, chocolate choc chip and so on.

The outcome was this little winner; a gluten free, fluffy muffin packed with fibre with no added sugar. I was pleasantly surprised with the texture of these muffins as normally gluten free baking goods can be quite dense compared to those that aren't. One key to this recipe is to be careful not to over mix the ingredients.

Some of the ingredients may not be your normal stock-standard pantry items but can be found in good health food stores or the health food section of supermarkets.

What you will need:

  • 2 mixing bowls - one for dry, one for wet ingredients:
  • 1/2 cup quinoa flour
  • 1/2 bessan flour
  • 1 tsp cinamon
  • 1 tbsp corn flour
  • 1 tsp baking powder
  • 1/3 cup coconut chips
  • 1/4 cup coconut oil
  • 1/2 cup chobani
  • 3-4 ripe bananas
  • 1 x egg
  • 1/2 teaspoon vanilla extract
  • 1/4 cup rice malt syrup (optional)
  • 1 serve protein powder (optional – if adding 1 scoop protein powder, you will need to add one more egg)



Method:

  • Lightly grease 10 muffin tins using oil or butter – avoid the use of muffin liners at the mixture is likely to stick to these
  • Pre-heat oven to 180 degrees
  • Mix all dry ingredients into one mixing bowl and stir until well combined
  • In the second mixing bowl add the coconut oil, yoghurt, egg, vanilla extract and rice malt syrup (if using) and stir well
  • add the mashed/chopped ripe bananas and coconuts to the dry ingredient mixing bowl so that the banana is evenly distributed through the mix
  • add the wet ingredient mixing bowl to the dry ingredients. The aim is to stir minimally but enough so that it is just combined. The less stirring, the fluffier the muffins
  • Place in the oven on 180 degrees and set the timer for 15 minutes
  • Cook for 15-20 minutes until golden
  • Allow to cool prior to serving
  • They should be nice and crisp on the outside & fluffy in the middle

Benefits:

These muffins are high in fiber, protein, are moderate GI and contain healthy fats whilst being free from wheat and other grains. The bananas add a natural sweetness without needing refined or other sugars, whilst helping contribute to your daily intake of B6 vitamins and potassium. Not a typical nutritional profile you get in your average muffin!

These muffins are a great idea for kids lunch boxes, a morning or afternoon snack served with some greek yoghurt or fruit, or even cut in half with a smear of butter and toasted - muffins disguised as Banana Bread!