Based solely on how absolutely delicious they are, muffins are a clear frontrunner in the competition for the best breakfast food. However, considering that most muffins are made with a lot of added sugar and not much protein or fiber, it must be admitted that they are not Exactly the most energizing form of fuel for your first meal of the day. However, thanks to nutrition expert and chef Mia Rigden, this does not always have to be the case.
In fact, in this week’s episode of Alt-Baking Bootcamp, Ridgen shows us how to make a delicious muffin recipe that is completely free of added sugar and contains both protein and fiber as well as anti-inflammatory ingredients such as bananas, avocado oil and walnuts. And if you’re avoiding gluten or dairy products, these are A-okay, as the Kingdom’s banana-based muffins do not contain refined wheat flour, butter or milk.
Instead of refined flour, Rigden switches to coconut flour, which she says has a delicious cake texture. What about sugar? “What’s really interesting about this recipe is that it’s only sweetened with bananas,” says Rigden. “The banana in this recipe not only gives texture to the muffins and the taste of the banana, but it is also our only source of sugar. So we do not use honey, no maple syrup, no coconut sugar, only the natural sweetness of the bananas.” Two mashed bananas go to the bottom of the muffins, and a third is chopped and mixed to add some extra ooey-gooey goodness. Bananas, as you may have heard, are a great source of potassium; This mineral helps balance your sodium levels and helps your body digest carbohydrates. They also contain vitamin C, magnesium, B vitamins and serve as a solid source of intestinal strengthening fiber.
This recipe also requires avocado oil (instead of rapeseed oil, which is more commonly found in banana bread recipes), which is “a fantastic neutral cooking oil,” says Rigden. It adds tons of nutrients without adding any flavor. “Avocado oil is packed with antioxidants … [and] is good for heart health as it has been shown to reduce triglycerides and ‘bad’ LDL cholesterol without affecting the good HDL cholesterol, “The Nutrition Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, formerly told Well + Good. “Avocado oil is [also] rich in the carotenoid lutein, which improves eye health and can reduce the risk of age-related eye diseases. “
And of course, there are walnuts in the recipe. Rigden says these are a great source of omega-3 fatty acids and protein. They are also really beneficial for heart health. If you have nut allergies, she recommends simply omitting them from the recipe or using chocolate chips instead.
“You know, I made the recipe, and I still feel like it’s crazy because it tastes so sweet and delicious and like a regular muffin,” Rigden says. “It satisfies my muffin craving, but without the gluten, dairy products or the refined sugar.” Tap play on the video above and get the full recipe details below.
The most delicious gluten-free banana muffin recipe
3 ripe bananas
1/2 cup avocado oil
1/2 teaspoon vanilla extract
1/2 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon sea salt
1/2 cup chopped walnuts
1. Preheat the oven to 350 ° F and line a muffin tin with muffin tins.
Mash two of the bananas in a medium bowl, then whisk in the eggs, avocado oil and vanilla extract.
In a separate bowl, mix coconut flour, baking powder, cinnamon and sea salt together.
Fold the dry ingredients into the wet, and mix to combine.
5. Cut the remaining banana into thin semicircles and add the mixture along with the walnuts.
Distribute the dough evenly in the muffin tin and bake for 30-35 minutes, or until a toothpick comes out clean.
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