Almond Flour Banana Muffins

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A light and fluffy almond flour muffin. Typically, light and fluffy isn't used to describe baked goods made with almond flour. Recipes usually call for numerous eggs that weigh the batter down. Pair that with no additional flour (aka gluten) and the baked good becomes dense, without much (or any) rise.

These almond flour banana muffins are strategically made with the combination of almond flour and a gluten-free flour blend. The almond flour is a nutrient-dense grain-free option that lends a soft crumb and buttery taste without using any butter. The gluten-free flour blend is essential to giving these muffins the light and fluffy texture and rise you find in a traditional muffin. I tested this multiple times with different ratios and found that using 1 cup of the gluten-free flour yields best results.

These muffins are lightly sweetened. The majority of sweetness comes from the 1 1/2 cups of pureed extra ripe (read: BLACK) bananas and only 3 tablespoons of maple syrup. Pureeing the bananas in a high-speed blender results in smooth liquid with no banana pieces in your batter.

My favorite way to serve these is with a spoonful of almond butter or a side of yogurt (plant-based or regular) for a balanced breakfast or snack!

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Nourished by Nutrition Facts:

Almond Flour - this grain-free flour is nutrient dense and growing in popularity. Technically almond flour is finely ground blanched almonds (*this differs from almond meal which comes from un-blanched almonds and has a more coarse texture) so it contains all the nutrients and health benefits of whole almonds. It's packed with healthy fats, minerals such as calcium, magnesium, and iron and vitamin E for healthy skin and nails (aka beauty food!).

Protein - Each muffin contains 4g of protein which comes from the almond flour and eggs. Ideally, your meals and snacks will contain more protein so I recommend adding some of your favorite nut butter, greek-style yogurt (plant-based or regular), or eating with a cup coffee or tea with added collagen peptides.

Healthy Fat - Fat is so important to healthy skin, hair and nails, hormone regulation and so much more. These muffins are full of healthy monounsaturated fats from the almond flour. While these muffins contain about 11g of fat, do fear the fat especially from quality sources. It helps keep you full, feeling satisfied and provides a delicious "buttery" flavor!

Carbs - Just like with fat, carbohydrates shouldn't be feared. Carbohydrates are extremely important. The key getting them from quality sources and balancing them out with protein and fats so your blood sugar is kept stable. The carbohydrates in his muffin come from the bananas, gluten-free flour and touch of maple syrup, but they are balanced out with the healthy fats and protein from the almond flour, eggs, and avocado oil.

Fiber - These muffins do have 4 grams of fiber which is significantly better than a traditional muffin. Fiber is key for healthy digestion and keeping you full for a longer period of time.

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Recipe Notes:

Pureeing the banana in a blender yield the best texture since you won't have any banana pieces in the batter. I have not tried making these completely in a blender. Muffins and quick breads are meant to be only lightly mixed so I find using blender over mixes the batter, creating a more dense, tough muffin. But you can give it a go and let me know!

Almond flour and maple syrup tend to brown more quickly so using a lower temperature (325F instead of 350F) is key for baking with these ingredients. If you notice your muffins browning too quickly you can cover them with a piece of foil to help reduce this color change.


Almond Flour Banana Muffins

Light and fluffy almond flour banana muffins lightly sweetened with a touch of maple syrup. These muffins are perfect for breakfast or a balanced snack. Try pairing with a spoonful of your favorite nut butter or serving with a dollop of yogurt. 

Makes 8 muffins

Ingredients:

  • 1 1/2 cup/192g almond flour

  • 1 cup/128g gluten-free flour blend

  • 1 1/2 teaspoon baking soda

  • 1 teaspoon cinnamon

  • 1/2 teaspoon salt

  • 1 1/2 cup/330g pureed banana (4 very ripe bananas )

  • 2 eggs

  • 1/4 cup almond milk

  • 3 tablespoons maple syrup

  • 2 tablespoons avocado oil or melted coconut oil

  • 2 teaspoons vanilla

Instructions:

  1. Preheat oven to 325°F

  2. In a large bowl, combine the almond flour, flour blend, baking soda, cinnamon, and salt.s of the muffins and transfer out of the tin to cool completely.

  3. Puree bananas in a high-speed blender (or mash until in a liquid state). Measure out 1 1/2 cups. In a medium bowl whisk together the eggs, almond milk, oil, maple syrup and vanilla extract.

  4. Pour the banana mixture into the bowl of flour, a gently fold the mixture until just combined - careful not to over mix. Pour the batter into an oiled muffin tin.

  5. Bake 16-20 minutes, or until a toothpick inserted into the center of the bread comes out clean. Let cool for about 15 minutes, then run a knife around the edge.

If using a convection oven the bread will take less time. Check the muffins after 12-15 minutes and test with a toothpick to see if it comes out clean.


Make sure to follow me on Facebook, and Instagram. If you make this recipe tag #nourishedbynutriton so I can see what you have made or how you are living a Nourished Life.


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