A healthy, gluten-free, sugar-free muffin recipe can be tricky to find, and one that is as delicious as this recipe, is even harder to find than a needle in a haystack even if you have a metal detector.
A bright idea came into Alice’s head. `Is that the reason so many tea-things are put out here?’ she asked.
`Yes, that’s it,’ said the Hatter with a sigh: `it’s always tea-time…” – Lewis Carroll, Alice in Wonderland
You know what goes really well with tea? Cake, biscuits and all sorts of other treats that make going gluten-free feel a little bit, like some sort of Chinese torture method. There are very few healthy, store-bought, tea-time choices for someone trying to eat gluten-free and sugar-free that don’t involve a whole lot of ingredients that are as bad for as they are hard to pronounce and so, for me, I prefer to bake and make my own.
6 organic / free range eggs
1 Tbsp vanilla extract
2 tablespoons raw honey
1/4 cup cold pressed coconut oil (melted)
1/2 cup coconut flour
2 Tsp baking powder
2 and ½ bananas
½ cup of crushed walnuts (crushed in a food processor, or else just bash the packet against the counter-top, it works sort of just as well)
1 tsp cinnamon
How to make tea-time happen
Preheat your oven to 160°C
Slice the bananas into discs, and then slice those a little bit smaller. I used 2 and a half bananas because we had an extra half lying around that needed using, but 2 bananas minus the half will work just as well. Keep a few slices aside to decorate and make your muffins look fancy. And crush the walnuts however you feel like, food processor, bashing against the counter, breaking them up into smaller pieces with your hands – whatever blows your hair back really.
Put the coconut oil in a plastic mixing bowl and pop it in the microwave for 10 seconds to melt it. Add in the eggs, vanilla extract and honey and whisk it all together until it looks light and, um, whisked together.
Add in the coconut flour, baking powder, cinnamon and mix together again until the mixture is completely homogenous (until it looks mixed).
Fold in the banana and the walnuts and feel fancy and sort of like a master baker while doing this, because folding your ingredients sounds so much cooler than mixing them in.
Spoon the mixture into the muffin tin, remembering that they are going to rise in the oven, and then decorate. Put them in the oven and leave them in there to bake for 35 – 40 minutes.
Full credit for this delicious recipe has to go to my ultimate go-to’ when it comes to healthy food inspiration – Jessica Sepel. While I could write an entire post about her and her incredible healthy food philosophy I will leave that particular ultimate fan, gushing sesh for another time and just share this one with you for now. You can find her original recipe here, but the only thing I changed in my batch was substituting the pears for bananas. These guys are gluten-free, sugar-free, high-protein – and most importantly, they go completely perfectly with a cup of tea.