Wednesday, February 11, 2009

Banana Nut (Coconut Flour) Muffins

I've spoken about the health benefits of coconut flour here before: it's high in fiber, low in carbs and just plain delicious. And I've certainly made it known that I adore banana bread: my mother's banana bread is something I dream about. But I had yet to combine the two -- I didn't know what I was missing.
I made these last night and based the recipe from the Tiana Organic Coconut Flour website. I added more banana (a tip my mother always told me when making banana bread), reduced the egg by one, used agave instead of sugar, omitted the almond extract and doubled the vanilla. Well, and made them muffins instead of bread.

The result is a tasty breakfast or dessert muffin that's both moist and sweet.


Banana Nut Muffins (gluten-free, dairy-free, vegetarian)

makes 12 regular sized muffins

2 ripe bananas, mashed
7 eggs
1/2 hemp milk (or cow's, almond, coconut...)
1/2 cup agave nectar
1 teaspoon vanilla extract
1/2 teaspoon salt
3/4 coconut flour, sifted (this is a must -- coconut flour clumps easily)
1 teaspoon baking powder
3/4 cup pecans or walnuts, chopped

Preheat oven to 325 F. Spray muffin tin with cooking spray. Combine the bananas, eggs, milk, agave, vanilla and salt in a bowl. In a separate bowl, combine the sifted coconut flour and baking powder. Slowly add the wet ingredients into the dry and mix until all lumps are gone. Then, fold in the nuts. Pour evenly in muffin tins and bake for 20-25 minutes. Let cool for a few minutes before transferring to a rack.

This is a picture of a photo shoot gone wrong. Normally taking photos of food gives me an opportunity to work with Henry on his ability to "sit" and "stay." Today, Henry could not deal with having the muffins at eye level and stole a half while I was attempting to photograph it.

Oh Henry.

61 comments:

Jack said...

Those look great! If you have any relatives nearby you should probably share them. Just sayin'

Also, good for Heneree Hen. The dog needs to beat "the man" once in awhile.

Alisa - Frugal Foodie said...

Haha, that is great! Classic photo. Well the muffins look great pre-Henry :)

glutenfreeforgood said...

Hey Liz,

Good idea with increasing the banana since coconut flour sucks the moisture right out of baked goods. This recipe called for 8 eggs to begin with? Whoa, that's a lot of eggs, although I have nothing against eggs. In fact, I just picked up my CSA egg delivery yesterday, so I'm good to go with farm fresh eggs. I love coconut, so I'll give this a try. Sounds good. Aaaahhh, and I love Henry, too.

Melissa

Jenny said...

These sound awesome!!! They must be high in protein too with all those eggs huh? I am not going to kickboxing. I think I'm officially on hiatus. I'll have to email you and update you on the situations. Nothing new developed with anyone, just feeling like I need to make those changes that I've been talking about for a while.

Liz said...

That's a good idea Jack. In fact, I should throw them in the freezer for those relatives, because if I don't soon, I will eat the whole batch (I'm already halfway there... whoops).

Thanks Alisa :) I guess he just couldn't resist!

Hey Melissa! I know! 8 eggs is crazy, but I've found that with coconut flour -- you need every bit of egg to keep the moisture high. I just know your pooch wouldn't steal a muffin like Henry :)

Super high in protein Jenny! No so good in the saturated fat department, but I will attempt to eat them in moderation.. but so far that hasn't happened ;)

Ricki said...

That Henry is too much! And EIGHT EGGS????? Well, there must be a way to make these w/o eggs at all. . .I'm going to give it a go! They sound too good to pass up. :)

Marlow said...

Oh Henry! These muffins do look too good to resist! My dog Max loves muffins and pancakes.

Gina said...

These sound fantastic! I've never used coconut flour before - I'll have to give it a try. I wonder if cutting it with some potato flour might help solve the moistness issue? When I was in Costa Rica I had some coconut bread that was just delicious. This recipe sounds like it will remind me of that.

Gluti Girl said...

I love Henry. At least it wasn't chocolate muffins. My 22 year old son just got diagnosed wheat and casein intolerant. Last week I made him some gfcf no bake chocolate cookies. Our little dog climbed up on the table and ate 1/3 of the recipe and ended up in the doggie er for 24 hours. Very scary but she's back home now safe and sound. They were very good but expensive cookies!

Liz said...

Crazy about the eggs, huh Ricki? Please let me know if you're able to make it vegan. I'd love to omit all the saturated fat!

Max is so adorable Marlow! I'd love to see more of him on your blog :)

That's a good idea Gina. Typically, coconut flour is mixed with other flours in baking, so I'm sure it'd at least be helpful.

Oh no GG! I'm glad your pooch is okay now. I had a scary call with Henry once and the vet told me to feed him peanut butter and hydrogen peroxide, play with him, and in fifteen minutes he should throw it up. Well, he did and when I saw the amount of chocolate that was in him, I cried I was so happy!

Toots said...

Thanks for posting this awesome recipe! I baked yesterday, making mini-muffins, and used chocolate agave.....my dog won't stop following me around now, insisting she help me finish off the muffins!

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