Whole Food Banana Muffins

A gluten-free, sugar free and guilt-free HEALTHY WHOLE FOOD muffin. Once you get a taste for healthy whole food baked goods, you won't want it any other way.

Ingredients for 6 muffins:

(5 cm in diameter)

  • 170 g of banana (+/- 2 small bananas or 1 big banana)

  • 75 g of sorghum flour *(see tips)

  • 60 ml of water

  • 40 g of date sugar (dried date powder) *

  • 40 g of almond flour

  • 20 g of flaxseed meal

  • ½ tsp of baking soda

  • 1 ½ tsp of lemon juice

 

Optional:

  • ½ tsp of cinnamon

  • Walnut halves

Instructions:

  1. Add all the dry ingredients to a big bowl.

  2. Mash the banana with a fork in a separate bowl until mush and liquidy.

  3. Add the water and lemon juice to the mashed banana.

  4. After ingredients in both bowls are mixed well, add the wet ingredients to the dry ones in the big bowl.

  5. Stir gently until all or almost all of the ingredients have mixed. *

  6. Fill the muffin cups with the muffin mixture. *

  7. Add optional walnut halves as a topping.

  8. Put muffin tray in a pre-heated oven of 220 degree Celsius.

  9. After 1 or 2 minutes turn the oven down to 200 degree Celsius.

  10. Bake for about 20 minutes.

  11. Use a toothpick to check if the inside is dryish. Slightly wet or sticky is okay due to mashed banana content.

  12. Take the muffin tray out of the oven. 

  13. Take the muffins out to cool down.

Dry ingredients

Wet ingredients

Tips:

  1. Sorghum flour can be replaced by other flours. Gluten containing flours rise slightly better. Use organic if possible due to the desiccation of lots of grains before harvest with glyphosate. Sorghum and wheat are often desiccated so keep that in mind.

  2. Date sugar is ground dried dates. This recipe is mildly to moderately sweet. If you are a real sweet tooth you could add more date sugar. For every 10 grams of date sugar you add, add 5 ml of extra water.

  3. Stirring gently will result in a better rise during baking, but keep in mind it won’t rise as well as muffins made from refined flour and sugar. All the ingredients use here are whole foods and contain fiber and other compounds naturally present in the food. They weigh more than refined products and weight impacts the rise.

  4. Stir gently but keep going until everything is mixed. Then proceed straight away to adding the mixture to the muffin cups. Once baking soda and lemon juice come into contact with eachother, a strong gas forming effect will occur, which will help the muffins rise during baking. So the less you wait, the better.

  5. Take a spoon and dip it in glass or bowl of water, before you use it to scoop out the mixture. Dip the spoon into the water, give it a good shake to remove excess water and proceed to scoop out the mixture and add to the muffin cups. If you don't do this the mixture will stick to the spoon.

Muffin tray with muffin cups

Filled muffin cups pre-baking

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