Loved by just about everyone, banana muffins are one of those classic recipes deserving of an extra special Clean Cuisine makeover. The recipe for healthy banana muffins below is special indeed because it preserves the time-honored taste we all love while doing away with the not so loveable ingredients like sugar, milk and refined flour.
How Can Healthy Banana Muffins Taste Sweet without Adding Sugar?
And no, my super sweet secret does not come from stevia. By the way, I just cannot do stevia because it does nothing at all to satisfy my sweet tooth. Instead, I prefer to rely on nourishing sweeteners in the form of “whole” fruit; bananas and dates to be exact. Dates are incredibly sweet but unlike sugar they are not an empty calorie sweetener. Packed with fiber (a whopping 6.7 grams of fiber per serving!), antioxidants, anti-inflammatory tannins, iron, magnesium, copper, B-vitamins, potassium and much more, pureed dates are one of my favorite ways to sweeten my baked treats. And unlike muffins sweetened with sugar-free substitutes such as stevia, date-sweetened healthy banana muffins will satisfy your sweet tooth.
What Else Makes My Healthy Banana Muffins So Good For You?
- They are 100% whole grain with gluten-free option. If you are not gluten-sensitive I suggest you make the healthy banana muffins using biodynamic whole wheat flour, such as Isis brand (read more about the benefits of biodynamic flour and how it takes organic to a whole new level HERE.) If you can not tolerate gluten I suggest you grind 1 1/2 cups gluten free oats into flour in a food processor or Vitamix and then mix with 1/4 cup brown rice flour.
- They are dairy-free (creaminess comes from coconut milk).
- They are oil-free (again, the creaminess comes from coconut milk).
- They are loaded with antioxidants and phytonutrients (thanks to all of the unrefined plant-food ingredients).
- They are loaded with fiber.
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- ¾ cup coconut milk
- ¼ cup water
- 2 ripe bananas
- 12 dates (if not pitted, pit before adding)
- 2 organic (pastured eggs)
- ½ teaspoon pure vanilla extract
- 1 1/2 cups gluten-free oats ground into flour with a food processor plus 1/4 cup brown rice flour)
- 1 ¼ teaspoon baking powder
- ¼ teaspoon baking soda
- 1 cup chopped raw walnuts
- Preheat the oven to 375 degrees. Put 10 standard-sized or 18 mini paper liners into muffin pans.
- Place the coconut milk, water, bananas, dates, eggs and vanilla extract in a high speed blender (such as a Vita-Mix); process until smooth and creamy, about 2 minutes. Set wet ingredients aside.
- Sift the flour, baking powder and baking soda into a medium-sized mixing bowl. Fold the wet ingredients in with the dry. Stir in the chopped walnuts.
- Spoon the batter into the paper liners. Bake for about 15 to 18 minutes for standard-sized muffins and 12 to 14 minutes for mini muffins, or until risen, golden and firm to the touch. Transfer to a wire rack and let cool.