This is just one of 50 delicious and SUPER healthy recipes in an ebook I have found called Guilt-Free Desserts. And with only 147 calories and just 3 grams of sugar in each one (plus 5 grams of protein apiece), you can enjoy two of these high-fiber, body-boosting sweet treats for a delicious breakfast that tastes as good as dessert.
Healthy Banana Nut Muffin Recipe
Make a batch this weekend and store in an airtight container for a grab-and-go breakfast all week long.
Start to Finish: 45 minutes
Yield: 12 muffins
Benefits: Gluten-Free, Dairy-Free, Low Carb, Low Sugar, Excellent Source of ALA Omega-3; Good Source of Fiber, Selenium and Manganese
– 2 medium bananas
– 1/4 tsp. sea salt
– 4 Tbsp. coconut oil
– 1/2 cup walnuts, chopped
– 8 Tbsp. coconut flour (blend desiccated coconut to a flour)
– 1 tsp. vanilla extract
– 1/2 tsp. baking powder
– 1/2 cup erythritol (or sugar substitute see below)
– 6 large pastured eggs
– Preheat oven to 350 F.
– Place an unbleached parchment paper liner on a baking sheet. Add walnuts and toast 4-5 minutes. Cool and chop.
– Using a hand-held blender, cream erythritol (or substitute see notes below) and coconut oil until fluffy. Add vanilla and eggs, one at a time, beating after each addition.
– Sift coconut flour. The sifted amount should be 1/2 cup – no more! Combine sifted coconut flour with baking powder and salt. Beat into batter.
– Fold in walnuts (or pecans, etc.) and bananas.
– Pour batter three quarters of the way up the muffin pan lined with greased, non-bleached muffin papers.
Bake 35 minutes.
Nutrition Information per Serving
11 g total fat
(2 g monounsaturated fat, 6 g saturated fat, 3 g polyunsaturated fat)
106 mg cholesterol
94 mg sodium
3 g sugars
2.5 g fiber
5 g protein
Note about Sugar substitute:
Raw honey: It works just as well. I tried a batch that turned out looking almost identical, feeling a little bit chewier, and tasting faintly of honey.
Date paste: If you prefer “whole sugars” that come embodied in their originating fruit, I also tried a date paste that worked but yielded a slightly moister but delicious muffin. To make a date paste substitute, take 8 pitted dried dates and chop them very finely.
Add 1/4 cup water to the chopped dates and heat in a pan or microwave, stirring frequently until they’ve softened and absorbed some of the water (about 30 seconds in the microwave, stirring every 10 minutes). Add water as needed to keep them hydrated and jam-like in consistency.
Remove from heat and mash the dates as thoroughly as possible with a fork. Add another few teaspoons of water if needed and heat again briefly to further soften the mixture. Place the paste in a measuring cup. If you don’t have 1/4 cup of date paste, add enough water to bring the mixture up to the 1/4 cup line. Proceed with recipe as written.
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Yours in health and wellness