GLUTEN-FREE & DAIRY-FREE BANANA COCONUT CHOCOLATE HEALTHY MUFFIN RECIPE
My love for muffins goes waaaaay back.
Throughout my childhood my mom was known for frequently making batches of health-conscious but tasty muffins. I would come home after school and drop my knapsack to excitedly bite into warm guilt-free nourishment. Even after moving from Toronto to Vancouver to go to the University of British Columbia, I’ll never forget how touched I was when a new friend brought me a basket of freshly baked berry muffins as a welcoming gift.
Muffins have come to be symbolic of comfort to me. There is nothing quite like spreading butter or ghee or seed/nut butter on a fresh hot-out-of-the-oven muffin and pairing it with a steaming cup of herbal tea.
A little comfort food can go a long way. - Benjamin Bratt
Though muffins are synonymous with comfort food for many, too often store bought muffins or muffin mixes are unfortunately anything but comforting because they are loaded with sugar and highly processed ingredients. A cake mix with a bit of bran in it cannot be called a muffin. However, when made thoughtfully with nutrient-rich quality ingredients, muffins can be an easy make-ahead fibre-filled, nutritious and healthful snack.
So in reclaiming muffin marvellous-ness (!), I'm sharing my easy and delicious gluten-free and dairy-free muffin recipe that has been my go-to recipe for at least 15 years.
Anytime the bananas get ripe I whip up a batch of these. There is simply something so gratifying about serving my family hot fresh muffins. I actually got the basic recipe from the back of a gluten free flour bag that I purchased years ago. I still have the worn out recipe cut-out that I work from. Over the years I have added and varied the ingredients depending on what’s in my pantry at the time because the base recipe just works so well and I always gets the thumbs up from my discerning taste testers.
Why gluten-free and dairy free?
I am dairy sensitive (not allergic) as are many of my patients. I have also read sufficient research showing that the high percentage of people who are dairy sensitive will significantly decrease inflammation and mucus formation in their body by avoiding dairy products.
Similarly, I have learned both personally and clinically that limiting or avoiding gluten may significantly reduce our risk of mild to extreme symptoms that can trigger serious disease processes.
The value of a dairy-free and gluten-free dietary approach has been taught for eons in naturopathic training far before it became a gimmicky and confusing health trend. Thankfully now integrative doctors such as Dr. Aviva Romm, MD and Dr. Kelly Brogan, MD, emphasize the value of limiting or avoiding dairy and gluten to alleviate symptoms and restore metabolic and hormonal balance. (read examples of their informative blogs about gluten and dairy in their name links above)
Going gluten and dairy-free is also advised to restore or maintain optimal gut health and to clean up your digestive health which is most often the first step in treating the root cause to a myriad of health conditions.
And if you are new to my work, I am all about ensuring your best belly health. So these muffins should only give you tummy love and simultaneously make your taste buds hum...
GLUTEN-FREE & DAIRY-FREE BANANA COCONUT CHOCOLATE HEALTHY MUFFIN RECIPE:
1 cup quinoa flour
1/4 cup quinoa flakes (or gluten-free oat flakes)
1/4 cup hemp hearts
1/4 cup dark chocolate chips
1/4 cup shredded unsweetened coconut
2 tbsp ground flaxseeds
2 tbsp sesame seeds
1/2 tsp. xantham gum or guar gum
1.5 tsp baking powder
3/4 tsp baking soda
2 pinches of salt
1 -2 tsp cinnamon powder (to desired taste)
2 tbsp olive oil
1/4-1/2 cup non-dairy liquid (i.e. hemp milk, rice milk, almond milk)
1 cup maple syrup
1 -1 1/2 cups mashed ripe banana (I have put even more in if we have lots of ripe bananas!)
Preheat oven to 400 F. In a large bowl combine and stir all dry ingredients. In a blender blend all wet ingredients. Then pour the blended wet ingredients into the bowl with the dry ingredients and combine them very well. Line the muffin tray with olive oil and spoon the muffin mix into the muffin tray evenly without overfilling. Bake for 15-20 minutes (all ovens vary in speed of baking) until done or when a fork comes out clean after placed in muffin. Makes 12-18 muffins depending on how big you make each muffin. I often double the recipe and freeze half once cooled.
Enjoy these fresh muffins as a delicious and nutritious snack with ghee or seed/nutbutter and a cup of herbal tea! Ah…
Please leave a comment. I would love to know what ideas or inspirations this blog post gave you. Tell me:
Do you have some magical muffin memories? Do you have a favourite healthy muffin recipe too that is your go-to comfort food?
Be a good friend- share or forward this blog to someone you care about who could really benefit from it :)
Wishing you Well,
Dr. Christine Matheson, ND
Hi, I’m Christine Matheson. I am a licensed naturopathic doctor (since 2001), an Arvigo ® Practitioner and a certified Kundalini yoga instructor. I have a special focus on natural and holistic solutions for women’s digestive, pelvic and fertility health with an emphasis on stress-relieving self-care strategies. My signature service is my 'Belly Be Well Program' which combines individualized naturopathic care with the benefits of Arvigo®Therapy (an external massage technique to align and decongest the abdominal and pelvic organs). I also offer naturopathic care for children and families. My goal is to help every patient shine in their lives through supporting their most vibrant health! www.ChristineMathesonND.com Follow me on Instagram Facebook
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DISCLAIMER: This blog post is intended for informational purposes only. Any health related information that may be posted is not intended to be a substitute for individualized professional medical advice provided to you by Dr. Christine Matheson, ND or another qualified health care provider. Information is general in nature and may be helpful to some persons but not others, depending upon their personal medical needs. Do not utilize the information in this blog to diagnose or treat a health concern without first consulting with a qualified health care practitioner and reviewing your individual medical needs. For instance, when making any changes to your diet, exercise or health regiment, you should always consult with a qualified health care practitioner first. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
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