As I was hoarding recipes for weekly meal planning, I came across this a banana smoothie muffin recipe from Popsugar’s 2-week Clean Eating Plan. My goal with the recipe makeover was to cut the sugar content along with making it paleo/gluten-free. My parents are diabetic so I look for ways to cut sugar or pick sweeteners with a lower glycemic index. Now that I am eating 5 to 7 times a day; snacks need to healthy and contain whole foods which keep a steady stream of energy.
THE GOOD
What I loved above this recipe is that it packs 2 cups of spinach without impacting the flavor of the muffin. Brilliant trick I’ll be using for other baked goods. It does turn the muffin an odd green color, which makes it look like it would be a savory muffin. The muffin tastes like banana nut bread, so you can add nuts if you prefer.
REDUCE THE SUGAR
To reduce the sugar content, I added 1/4 cup baby apple sauce. Baby apple sauce is better since it has less additives, however, use whatever apple sauce is available to you.
This recipe makeover reduces the amount of bananas in half, from 3 ripe bananas to 1.5 without sacrificing the banana flavor.
MAKE IT PALEO & GLUTEN-FREE
To make it paleo, I replaced whole wheat flour for blanched almond flour which is high in protein, with 6 grams per serving and a fraction of the carbs of whole wheat flour. It is also paleo-friendly, gluten-free, has 6 grams of protein and 6 grams of carbs per 1/4 cup. We also use less almond flour than the original recipe which calls for 1 & 3/4 cups whole wheat flour.
Paleo diets don’t use canola oil, so I replaced this with avocado oil, it doesn’t change the taste or texture of the recipe. The only oils I have for cooking are avocado and coconut oil. Avocado oil can be purchased at Costco for $9.99 for 33.3 fl oz or $12.99 at Grocery Outlet. The link in the recipe is for 2 bottles for about $40 with free shipping on Amazon. Those 2 bottles last about a year, even if you use avocado oil daily to sauté food.
Ingredients
- 1.5 ripe bananas (original recipe called for 3 ripe bananas)
- 2 cups packed baby spinach
- 8 strawberries (fresh or frozen)
- 1 1/4 cups blanched almond flour (Honeyville super fine)
- 2 tbsp baby apple sauce
- 1/4 cup coconut palm sugar (available at Trader Joe's or Whole Foods)
- 1 egg
- 1/4 cup avocado oil (available at Costco or Grocery Outlet)
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/8 teaspoon sea salt
Instructions
- Preheat the oven to 350°F.
- Puree the bananas, spinach, and strawberries in a blender.
- In a medium-size bowl, combine the almond flour, coconut palm sugar, egg, avocado oil, baking soda, cinnamon, and salt.
- Pour the smoothie mixture into the bowl and mix well.
- Put paper or silicone muffin cups in a muffin pan (you'll need two pans for 14 muffins).
- Spoon in the batter, filling each cup about three quarters full.
- Bake for 25 to 30 minutes or until a toothpick inserted comes out clean.
- Allow the muffins to cool on a rack, and enjoy!
- Makes 14 muffins.
Notes
Gluten-free and paleo.
Original Recipe: Banana Smoothie Muffin
What are your thoughts?