Choc banana muffins (gluten, dairy and nut free)

I have been playing around for a while to come up with a healthier version of my basic muffin recipe. The kids love them, they are easy to make but they do have 3/4 cup of caster sugar in them!

After a number of attempts which received the thumbs down from the kids, I have come up with a recipe that I am happy with and the kids are happy with.

They are certainly a lot less sweeter than what they are used too, but I am working on adjusting their taste buds, so this is a step in the right direction. If your kids are still used to things quite sweet you could increase the rice malt syrup in the mix to make the change more gradual and work back from there.

The recipe is a winner also as it is gluten, dairy and nut free. Like the peanut, the coconut is actually not a nut – you can read more about that here and here.

These gluten free muffins are easy to make. You add all the wet ingredients together.
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Then all the dry ingredients.
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Then combine the two together. Do not freak out about the difference between the volume of the wet ingredients to the dry.
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The coconut flour easily absorbs this amount of liquid.
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Fill the cupcake cups to about the 3/4 mark and bake them.
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Allow them to cook on a rack (I couldn’t wait for them to cool before sampling them!).
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They are a lovely moist muffin.

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And were a winner with the kids!

5.0 from 3 reviews
Choc banana muffins (gluten, dairy and nut free)
 
Author::
Recipe type: Lunch box
Ingredients:
  • 6 eggs
  • ⅓ cup Pureharvest Coco Quench
  • 3 tbps Pureharvest Rice malt syrup
  • 1 tsp pink Himalayan salt
  • 1 cup mashed bananas (2 quite large bananas and the riper the better)
  • 1 tsp vanilla extract
  • ¼ cup coconut oil (melted)
  • ¾ cup coconut flour
  • 2 tsps baking powder
  • 1 tsp baking soda
  • 2 tbps cacao powder
Method:
  1. Preheat oven to 175 degrees Celsius
  2. In a medium bowl or jug add eggs and whisk.
  3. Mash the banana and add it to the eggs.
  4. Add to the eggs the Coco Quench, rice malt syrup, salt, coconut oil and vanilla, then whisk until well combined.
  5. Sift coconut flour, baking powder, baking soda and cacao powder into a large mixing bowl.
  6. Make a well in the middle of the dry ingredients, then pour the egg mixture into the well. Using a wooden spoon, fold the ingredients to combine. (Do not freak out about the difference between the volume of the wet ingredients to the dry.)
  7. Spoon mixture into cupcake cups (or lined muffins trays) and bake for about 18 - 20 minutes.
  8. Muffins will spring back when you press lightly down on them when they are ready.
  9. Makes 10 - 12

 

Our Family Menu Plan For This Week

Making life a bit easier for myself this week with lots of simple recipes I can prepare ahead.

Day

Week Commencing 24th May

Sat540 homemade taco seasoning paeloHomemade Tacos
SunSlow Cooker Roast Lamb

easy banana cake recipe
Slow cooker roast lamb

Banana cake
MonCreamy Tomato and Chicken StewCreamy Chicken and Tomato Stew Recipe
TueSlow Cooker Chicken Noodle SoupSlow cooker chicken noodle soup
Wedsausgaes and saladSausage and veg
Thuslow cooker risotto.jpgSlow cooker risotto
Fribreakfast for lunch mainSweet potato hash, eggs and avocado (triple quantities)
Shopping ListWeekly menu plan shopping list 140524

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Comments

  1. Janelle says

    Yum! Sounds delicious, I will definitely have to try making these. Great for the kids lunch boxes too.

  2. JB says

    Wow, these look great. Can I just ask a question – 1 teaspoon of salt seems like a lot – is pink salt less salty to taste?

  3. says

    These look great… do they taste coco-nutty?? I am trying to embrace coco nut oil, but I don’t like coconut, I don’t even like the smell…. I am trying to get over myself but struggling LOL So wondering how strong the coconut is in these?

  4. says

    I will give them a whirl this weekend, when the bananas soften, but I don’t (any longer) have rice syrup. I’ll try what I have on hand and see. 6 eggs is a LOT too, must collect some from my parents backyard chickens.

    Have you found this cleaner eating a bit of an increase in your shopping budget? I buy coconut flour and oil from a coop in bulk, so I can pick my quantities, but as it’s usually also organic, it’s not cheap. Love to know your thoughts!

    • says

      Hi Sarah,

      I don’t buy as much organic as I would like due to the cost. I think overall it is probably a little more expensive. I have spent quite a bit of time working out where the cheapest place is to buy certain items – eg I stock up on some things like coconut oil, chia seeds at Costco because it is much cheaper. I definitely have to think more about where I source my food from and be smarter about the way I shop to keep the costs down.

  5. says

    Am I missing something? In the introduction you say it contains 3/4 cup caster sugar, but I can’t see it in the ingredients list!

  6. Charmaine says

    Hi Nicole, So keen to make this for my gluten intolent daughter’s play date tomorrow. Please help, i don’t have Coco Quench what is it and can I use a substitute? Also can I ground coconut to make coconut flour?

    Keep up the good work.
    ta
    C

    • says

      You could replace Coco Quench with other milk. As for the ground coconut I am not sure as I have never tried. If it is like flour texture, then I guess so. Nic

  7. Susanna says

    I just baked these and they are so delicious! I have been looking for something that is gluten and nut free for ages. My daughter will be able to bring one to school tomorrow. Thank you very much for the recipe!

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