Sunday, February 22, 2015

Banana & Cranberry Nut Muffins - no flour, no added sugar.

These muffins are really good - naturally with no flour, they are a little more dense than regular muffins, but very filling.

I use frozen bananas because, once defrosted, they are already the correct consistency and require no mashing. I keep bananas in my freezer all the time - once defrosted, cut one end with a sharp knife and you can squeeze the flesh out like a tube of toothpaste. If you don't have frozen bananas then by all means use fresh but they will take a lot of mashing - a blender would probably be the best solution.


4 frozen bananas, defrosted at room temperature
4 eggs
1/2 cup of almond butter (or substitute peanut butter)
2 tablespoons of coconut oil, melted
1/2 cup of coconut flour
1 teaspoon of vanilla essence
2 teaspoons of cinnamon power
1/2 teaspoon of nutmeg
1 teaspoon of baking powder
1 teaspoon of baking soda
1/4 teaspoon of salt
1 cup of crushed pecans (walnuts or almonds will work also)
1 cup of loosely chopped dried cranberries


Preheat the oven to 350 degrees F (for a handy conversion chart click here)

Line a muffin tin with paper cups

Thoroughly mix the bananas with the almond butter
add the melted (cooled) coconut oil and vanilla essence and stir in
beat the eggs add and blend well

In a separate bowl:

Sift the coconut flour, cinnamon, nutmeg, baking power, baking soda and salt
(I sift these not because they need aerating, but they frequently have lumps that do not mix well)
stir to combine

Add these dry ingredients to your banana, egg, almond butter mixture and fold in

finally, add the crushed nuts and cranberries and mix in

fill the muffin cups evenly and top each muffin with half a pecan or other nut - bake for 30 minutes.

These muffins freeze well, and are best served warm - defrost and warm in a microwave for 15 seconds.