GLUTEN-FREE, GUT FRIENDLY BANANA MUFFINS

The key to maintaining a healthy diet and sustained energy levels throughout the day is having delicious and nutritious snacks at the ready. Who said healthy had to be boring? By keeping high protein and fibre-rich snacks at the ready, you are setting yourself up to make better food choices, whilst saving a bit of money too.

If you have always been a fan of banana bread and tasty muffins but are following a particular diet, you do not need to miss out! Opt out of the blood sugar rollercoaster ride you get from snacking on refined sugary foods with these tasty, high protein, and gut-friendly banana muffins.

By consuming protein-rich foods throughout the day, you are better able keep you blood sugar levels stabile. When we eat high refined carbohydrate foods, our body releases lots of insulin to level out our blood sugar levels. The energy and satisfaction we get when we eat sugary desserts is a short-lived affair and is often followed by a lethargic sugar crash. This sugar crash can leave us feeling foggy headed, tired and less motivated to choose foods that are good for us. It can become a vicious cycle of sugar highs and lows.

As well as protein, we also need to be eating plenty of fibre-rich foods. Fibre is vital for a healthy digestive system and is a prebiotic as it feeds the good bacteria in our gut. People often mistake believing that their sources of fibre must mainly come from bread. We can get plenty of fibre from gluten free foods such as plants and seeds. These banana muffins are packed full of fibre to keep you regular and to keep the good bacteria in your gut happy. Let’s get baking!

BANANA MUFFIN RECIPE

Dairy free  |  Gluten free  |  Refined sugar free  |  High Protein  |  High Fibre

Makes 12 muffins

INGREDIENTS

-          3 over-ripe bananas

-          1 ½ cup almond flour

-          1 tbsp hemp protein powder

-          1 tbsp cacao powder

-          1 tsp baking powder

-          ½ tsp salt

-          ½ cup warmed honey, maple syrup or rice malt syrup

-          ½ cup melted coconut oil

-          3 large eggs (whisked)

-          1 tbsp chia seeds

-          1 tbsp flaxseeds

-          1 tbsp shredded coconut

-          ½ cup chopped walnuts (optional)

-          ½ cup mini dark chocolate chips (optional)

METHOD

1.       Preheat oven to 180 degrees C. Line a muffin tin with muffin cups or grease muffin tin well with coconut oil.

2.       In a large bowl, mash the bananas with a fork. Add in honey/maple syrup/rice malt syrup, melted coconut oil, and eggs. Then add almond flour, hemp protein powder, cacao powder, flaxseeds, chia seeds, shredded coconut, baking powder and salt. Mix until combined. Add chocolate chips and walnuts if using. Fill muffin cups halfway with batter.

3.       Bake in the oven for 18-22 minutes or until a toothpick inserted in the centre comes out clean. Cool in the tin for 10 minutes. Remove from tin and place on a wire rack to cool completely.

4.       Store in a sealed container in the fridge for up to 7 days, or in the freezer for up to three months.