#84 – Banana Muffins

#84 – Banana Muffins

This is Recipe Roundup, episode 84. 

As I’m sure is clear by now, I’m personally very interested in recipes that are gluten-free or lower carb. This is super easy to achieve with meals made up of meat, fruits, and vegetables…but can seem very daunting when it comes to baked goods! 


Fortunately there are some recipes that are so good, it’s really hard to tell that there is anything missing from it and this is one of them. This is my version of a recipe I found on HealthyRecipeBlogs.com. And it is both gluten free and can be lower carb if you so desire because of the use of Almond flour. 


I think Almond flour is my personal favorite for gluten free recipes. It has a high fat content and does not soak up tons of liquid so usually the final result is moister than things I make with coconut or rice flour. It also has the potential to actually crisp up, and I’ve made some killer cookie recipes with it! 


My other favorite ingredient for baked goods is monk fruit powder. Monk fruit is in the gourd family and it is found in China and Thailand. The extract of the fruit contains a substance called mogrosides which provides the sensation of sweetness at least 250 times stronger than sugar – a similar concept to Stevia. You can find monkfruit in liquid and powder forms. I personally use a pure powder form, there are versions that are mixed with sugar, erythritol and other sweeteners. 


We will also be harnessing the natural sweetness of the bananas in this recipe! 


You’ll need 

3 extra ripe bananas

3 eggs

2 cups of almond flour

1 tbs vanilla extract

1 tbs cinnamon

½ tsp nutmeg

¼ tsp cloves

½ tsp salt

3 tsp baking powder

Chocolate chips, walnuts, or pecans(optional)


Preheat your oven to 350

Mash your bananas until they are nice and smooth – I like to use a blender for this part. Mix in the eggs and vanilla extract.

In a second bowl, thoroughly mix all of your dry ingredients except for chocolate chips in. We want to make sure that the spices and baking powder are as well distributed as possible. 


Mix the dry and wet ingredients together completely, and then fold in your chocolate chips or nuts. 


Distribute evenly between a lined muffin tin. You could also make this into a loaf, but I prefer muffins for the moistness. 


Bake for 20 – 30 minutes – they are done when you can insert a toothpick and remove it clean. 

These recipes can be found online at allegheny mountain radio .org. If you would like to share a recipe with the show, you can send it to sage@amrmail.org. For recipe Roundup, this is Sage Tanguay.


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