Muffins are sweet (or maybe even savory) snacks loved by many people across the globe. While they look appealing on the outside, sometimes what’s inside begs to differ. Unhealthy processed grains and artificial sweeteners used in baked goods nowadays could spell disaster for your health if eaten excessively.
The good news is you can enjoy your favorite baked goods minus the health risks. This Banana Muffins recipe sent by Mercola.com reader Lorrie Sarafin is a great example.
- 3 overripe bananas, mashed
- 1 cup brown rice flour
- ½ cup Dr. Mercola’s coconut flour
- ½ cup ground flaxseed
- ¼ Dr. Mercola’s Himalayan salt
- 2 raw eggs
- ¼ to ½ cup Dr. Mercola’s raw honey
- 1/8 to ¼ cup Nutiva coconut manna
- ½ cup almond milk (may or may not be needed)
- 1 tsp. baking soda
- Mix bananas, raw eggs, honey, and coconut manna together.
- Add baking soda and salt. Fold in remaining dry ingredients. You can add almond milk if the mixture is too dry.
- Fill muffin cups to the top (this recipe doesn’t rise that well). A useful tip is to fill the cups completely, pat down the mixture, and then add a rounded top. It’s best to use silicone muffin baking pans so the muffins will come out easily.
If you don’t have the silicone muffin pan, you can use paper muffin liners inside a metal muffin pan.
- Cook at 350 degrees Fahrenheit for 30 minutes. Keep watching — when the tops start to turn brown, it means the muffins are done. Cool completely.
This recipe makes six muffins.
These Banana Muffins Will Be Your New Favorite
Bananas are a good source of vitamin C that works against infections, and potassium that regulates heart rate and blood pressure. They also contain polyphenols that can fight free radicals. However, if you are insulin or leptin resistant, eat bananas in moderation as they contain fructose.
Raw, organic eggs from pasture-raised chickens are the best eggs you can use for cooking. Some eggs nowadays come from CAFO hens raised in horrible living conditions, which are breeding grounds for bacteria like salmonella, and are deprived of their natural diet. Raw, organic, and pastured eggs are the best choice because not only do they have a lower risk of pathogenic bacteria contamination, but they also have:
- Two to three times more vitamin A
- Two times more omega-3 fatty acids
- Three times more vitamin E
- Seven times more beta-carotene
While you’ve heard about coconut oil and its benefits, did you know coconut flour is good for you as well? Aside from its unique and mildly sweet flavor, coconut flour is low in digestible carbohydrates, and is a good source of healthy fats and protein.
Coconut flour is also recommended for people who are insulin resistant, as it won’t result in spikes to blood sugar levels. Just a cooking tip, though: if you’re using coconut flour as a substitute, make sure to combine at least 20 percent of coconut flour and an equal amount of liquid. Coconut flour is very absorbent, and replacing any type of flour in a recipe with 100 percent coconut flour can make the mixture very dry or very loose.
Tags: Baked, Fruits and Vegetables