Thursday, 21 June 2012

Banana, Walnut & Sultana Muffins - gluten, grain & dairy free

Banana, Walnut & Sultana Muffins

These muffins are gluten & grain-free, high fibre, high protein, low GI, Paleo/Primal diet friendly and very tasty & filling! Coconut flour is alot more expensive than regular flour ($9 for 800gm here), but you use only 1/2 a cup for 12 muffins, so I think it works out pretty economical!

Makes 12

3 Mashed Bananas
1/3 Cup Coconut Oil, melted (you can substitute any oil here)
2 Tbs Honey, melted (if the bananas are over-ripe, you can leave out the honey)
3 Eggs (you can make these egg free by doubling the linseed/water mix below)
3 Tbs ground Linseed/Flaxseed mixed with 9 Tbs water (or 3 more eggs)
1 tsp Vanilla Essence
1/2 Cup Coconut Flour
2 tsp Baking Powder
2 tsp Baking Soda
1/2 tsp salt
2 tsp ground Cinnamon
1/3 cup chopped Walnuts (optional)
1 cup Sultanas or Raisins (optional, but you will have less muffin mix if you leave them out)

Mix wet/damp ingredients, sift in dry ingredients and fold together.  Put into muffin pans (with muffin liners) and cook for 20 - 25 minutes on 180 degrees C (350 F).


*Instead of mashed bananas you can add 2-3 grated apples (depending on size),  2-3 grated carrots or a mix of the two.  You could also add a teaspoon of mixed spice if you're a fan.

*Add a couple of tablespoons of carob or cocoa powder to the banana muffin mix to make chocolate muffins.  You may need to add extra honey, stevia or some palm/coconut sugar if using cocoa as it will need more sweetness to balance out it's natural bitterness.


  1. I'm so glad I found your blog. It looks great.

    1. Thank-you Niki for stopping by and leaving such a nice comment! I am very encouraged! :-)