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These healthy banana muffins are free of durum wheat and refined sugar. They are made with sprouted wheat and honey, both of which are healthier options.
Healthy banana muffins with honey
These healthy banana muffins are free of refined sugar but they are not lacking taste. They are delicious!
They are made with sprouted wheat which is much easier to digest than durum wheat. They are also made with honey.
Honey is twice as sweet as regular sugar and it raises your blood sugar just as much as refined (white) sugar. However, it is a natural sugar (not chemically processed) and thus it is better for you (raw honey in particular or manuka honey is even better for you).
In addition, if it is local honey, it helps to ward off seasonal allergies. Read more about the benefits of honey.
Baking with substitutions takes practice
I had a hard time making healthy (free from) muffins when I first began making them. But I scored with this recipe. I made these healthy banana muffins for the first time today and I will make them again and again because they turned out so well. They are soft, moist and they taste amazing! I found them a bit more dense the second day but they were still very fresh.
Date sugar is simply ground dates; it is not quite as sweet as other sugars. Date sugar and coconut sugar are low on the glycemic index (meaning they won’t raise your blood sugar as much as other sugars) and they have many health benefits, including loads of fiber.
There is an option to make these healthy banana muffins paleo or gluten-free as well. Just swap the sprouted wheat flour for cassava flour (paleo and gluten-free) or gluten-free flour.
I use coconut oil & ghee because the original recipe calls for butter. Butter is okay too but I recommend grass-fed butter and it can be quite expensive. Coconut oil & ghee is yummy and it gives these healthy banana muffins a nice buttery flavor. However, if you would like dairy-free muffins, you could use coconut oil or avocado oil instead (you can get both of these for an amazing price at Costco).
- 1 1/2 c sprouted wheat flour
- 1 tsp baking powder (aluminum free)
- 1 tsp baking soda
- 1/2 tsp salt
- 3 large ripe/soft bananas
- 1/2 c raw honey
- 1 egg
- 1/3 c coconut oil & ghee*
- 1/2 c chopped walnuts optional
Preheat oven to 325 degrees F. Line muffin pan with paper liners.
Remove an egg from the fridge and set aside.*
Sift together the flour, baking powder, baking soda, and salt; set aside.
Combine bananas, honey, egg, and melted coconut oil & ghee in a large bowl. Fold in flour mixture and chopped walnuts. Mix until smooth. Scoop into muffin pans.
Bake in preheated oven. Bake mini muffins for 10 to 15 minutes or large muffins for 25 minutes.
*Use cassava flour if you want paleo muffins.
*I use coconut oil & ghee because the original recipe calls for butter (which I can't have). Coconut oil & ghee is yummy and it gives these healthy banana muffins a nice buttery flavour. However, you could use coconut oil or avocado oil (you can get this for an amazing price at Costco) instead.
*Important - be sure to remove the egg from the fridge so it will be at room temperature when you add the coconut oil & ghee. Otherwise, the coconut oil & ghee will harden when you combine it with the cold egg and it will be difficult to mix and break up.
*This recipe was adapted from http://allrecipes.com/recipe/42719/banana-muffins-ii/.
Where I buy my ingredients
I am very frugal. My mom taught me well. I always hunt down the best products for the best price. Here is a list of what I used and where I bought it.
- Sprouted whole wheat – local grocery store (Superstore) or Well.ca
- Coconut oil & ghee – Well.ca
- Coconut sugar – Costco or Well.ca
- Date sugar – Well.ca
- Cassava flour – Well.ca
- Coconut oil – Costco or Amazon
- Avocado oil – Costco or Well.ca
Please share if you know someone who might love this recipe. Thanks! 🙂
Have you tried baking with sprouted wheat? Do you have a favorite healthy banana muffin recipe? Share your comments below.
I wish you health and happiness! 🙂