Nuts and Nibbles
The food and nutrition info you need (plus some just for fun).
“You can’t make muffins in a food processor.”
Wrong. You can make these food processor cinnamon banana muffins in mere minutes.
The key is not using wheat flour, which adds gluten. Gluten, when beaten too much, makes tough muffins. These happen to use coconut flour but other nut flours could be explored (the amounts change, though).
Recipe: Cinnamon Banana Muffins
4 very ripe bananas (turning black in places)
3 large eggs
1/2 cup (120 grams) natural peanut butter
1/3 cup olive oil
1/2 cup coconut flour
1 Tablespoon ground cinnamon
1 Tablespoon baking powder
Optional: Dark chocolate chips or chopped walnuts, to taste
Preheat the oven to 350 F. Line muffin tins (one dozen) with cupcake liners.
Peel the bananas. Place the bananas, eggs, peanut butter, and olive oil in the bowl of a large food processor. Puree until well mixed.
Lightly sprinkle the coconut flour over the top the of banana blend. Sprinkle the cinnamon over the coconut flour. Sprinkle the baking power and salt on top of the coconut flour. Pulse, for one second at a time, until just mixed. Stir in the optional add-ins, if using.
Spoon the batter into the muffin tins. Don’t be surprised if you find the batter somewhat liquid initially. It will thicken as it sits.
Bake for 22-25 minutes or until lightly browned. Test with a toothpick. Cool before eating.
Eat promptly or freeze. Best gently warmed.
Unfamiliar with coconut flour? It’s readily available in larger grocery stores (with health food sections), health food stores, and online. Look for places where there is regular turnover of products. Expect a hint of coconut flavor from it in most baked goods, but the banana is the major flavor here.
Key trick: coconut flour soaks up a lot of liquid, so most recipes with coconut flour have extra egg or pureed fruits or vegetables.
Enjoy your muffins! Share photos or comments on the Balance: Food and Nutrition Facebook page here.
Disclaimer: Please note this blog is not a substitute for individual health advice, particularly if you are managing complex health conditions. I recommend seeing your health care providers prior to making notable changes in your diet.
My blog posts provide fun food tidbits and general health information based on the information I find at time of publishing. All opinions are mine. While I work to ensure each post is true and accurate, there may be errors or omissions. Science, knowledge, and food products may also change over time.
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