Our Blog

Jan
25

Coconut Flour Banana Blueberry Muffins

Coconut flour is a wonderful gluten-free, fibre-rich alternative to wheat flour for use in baking. However, it cannot simply be substituted 1:1 in place of grain-based flours because coconut flour is super absorbent and requires additional moisture. Coconut flour is a very rich source of fibre at 10 grams per 1/4 cup, almost triple the amount found in 1/4 cup of whole wheat flour! It takes some getting used to, but I enjoy the variety of flavours, textures, and nutritional value coconut flour offers.

 

Pre-heat oven to 350F

Dry Ingredients:

1/2 cup coconut flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon nutmeg

Wet Ingredients:

2 ripe bananas

1/4 cup extra virgin olive oil

4 large eggs

1/3 cup honey

1/2 teaspoon almond extract

1 cup blueberries

 

Directions:

1) Line a muffin tin with paper cups

2) In a small bowl, sift together the dry ingredients

3) In a a large bowl, beat together all the wet ingredients except the blueberries

4) Add the dry ingredients to the wet ingredients and beat well

5) Fold in the blueberries

6) Spoon the batter into each muffin cup

7) Bake for 25-28 minutes at 350F

 

Makes 8 muffins

Nutrition profile per muffin: 235 calories, 11.8 grams fat, 28 grams carbohydrates, 6.5 grams fibre, 5.6 grams protein

 

Submitted by Brooke Bulloch, RD

Comment
Related Posts

Zesty Quinoa & Bean Casserole

This meal is a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried...

Pumpkin Pie Protein Smoothie

Smoothies offer a quick and convenient way to boost nutritional intake, whether you include them as part of breakfast-to-go, or a sport recovery shake....
Facebook