Recipe: Healthy Banana Spice Muffins (Gluten Free)

  Healthy Banana Spice Muffins

Healthy Banana Spice Muffins

Meet the "IT" muffin of 2017! The Banana Spice Muffin! It's golden exterior, and moist centre, make for a perfect on-the-go breakfast or mid afternoon snack. What makes them so good? TURMERIC!  

Turmeric is a spice native to India and Southeast Asia, used in meals and as a medicinal herb for thousands of years. It's a descendent of the ginger family, used in curry, and is what adds that glorious deep yellow-orange colour to many meals. 

Have you heard of curcuminoids or curcumin? Don't feel bad nor did I until I began to research the health benefits of Turmeric. 

Curcumin
Curcumin is the active ingredient of turmeric, and is also found in limited amounts in ginger. It is a potent anti-inflammatory and cancer preventative molecule, and similar to fish oil it seems to be an effective metabolic syndrome band-aid. Black Pepper greatly enhances absorption.
—- Examine.com

Some of the more well known health benefits of Turmeric are; 

  1. Anti-inflammatory properties which are great for treating both osteoarthritis and rheumatoid arthritis. 
  2. Helps reduce insulin resistance, which may prevent the onset of Type-2 diabetes.
  3. Reduces Cholesterol
  4. Immunity booster, and can tame heartburn and an upset stomach.
  5. Cancer preventive effect against tumour cells such as T-cell leukaemia, colon carcinomas and breast carcinomas.

There you have it! Good things DO come in small packages.  

NOTE: The information provided is simply for educational purposes and not intended to replace the advice of your physician. I'm simply sharing information that may help you make healthier choices when it comes to what we consume. 

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GROCERY LIST

  • Bananas
  • Avocado Oil
  • Unsweetened Almond Milk
  • Ground Turmeric
  • Ground Cinnamon  
  • Egg Whites  
  • Unsweetened Applesauce
  • Vanilla Extract
  • Gluten Free Flour
  • Baking Powder
  • Coconut Palm Sugar
  • Muffin Liners
  • Ground Ginger  
  • Ground Black Pepper
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Healthy Banana Spice Muffins (Gluten Free)

PREP TIME: 5 mins
COOK TIME: 25 mins
TOTAL TIME: 30 mins
SERVES: 9 Muffins
AUTHOR: Mary Mammoliti | Kitchen Confession 

 

INGREDIENTS

  • 3 medium ripe bananas, mashed (about 1 1/2 cups of mashed banana)
  • 1/3 cup avocado oil
  • 1/4 cup golden milk (see recipe below)
  • 1/4 cup egg whites
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 2 cups gluten free flour
  • 4 teaspoons baking powder
  • 1/2 cup coconut palm sugar
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cinnamon

INSTRUCTIONS

  1. Preheat oven to 400°F and line a muffin tray with liners
  2. In a medium size mixing bowl add banana, avocado oil, golden milk, egg whites, apple sauce, and vanilla extract. Stir ingredients using a spatula. 
  3. Add gluten free flour, baking powder, coconut palm sugar, turmeric, and cinnamon to wet ingredients and continue to mix with spatula (do not over mix, the batter should be thick)
  4. Scoop batter evenly into prepared muffin tin, and place try in oven. 
  5. Bake for 5 minutes in your preheated 400°F oven then reduce the temperature of your oven too 375°F and bake for 20 minutes longer. Insert a toothpick in the centre of a muffin, if it comes out clean they are are ready to be devoured! 

STORAGE TIPS

  • Refrigerate in an air tight container for up to 7 days
  • Wrap each on in plastic cling wrap and freeze. I'm not sure how long they'll last in the freezer because mine never make longer than a couple of weeks and they're gone!
  • To defrost - remove the plastic wrap and microwave for 30 - 40 seconds.

  Golden Milk / Turmeric Latte

Golden Milk / Turmeric Latte

Golden Milk (Turmeric Latte)

 

INGREDIENTS

  • 2 cups unsweetened almond milk
  • 2-3 tablespoons maple syrup or honey
  • 1 teaspoon ground turmeric
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • pinch of black pepper
  • (optional: 1/8 tsp of ground cloves, cardamom, and/or nutmeg)

INSTRUCTIONS 

  1. Heat almond milk in a small saucepan over medium-high heat until it begins simmering (do not bring to a boil).  
  2. Add in all the remaining ingredients, and whisk until everything is combined, and spices are completely dissolved. 
  3. You can serve immediately ORlet the milk cool to room temperature, then refrigerate in a sealed container for up to 3 days.  You can either reheat it then, or serve it chilled over ice. CHEERS! 

Golden Milk (Turmeric Latte)

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