Here’s a healthier version of a snack muffin with a few options to make it gluten-free, egg-free, or dairy free also. It is very easy to make, kid-tested recipe, with no mixer required. Enjoy it warm, fresh from the oven, freeze it as a quick snack. It is a quick and easy addition to school lunch.
A perfect alternative breakfast on-the-go for kids and adults.
2 very ripe bananas, mashed
1/2 cup almond milk (Option: regular milk)
1/2 cup yogurt
Options: Greek yogurt
or 1/4 cup yogurt and 1 egg – Omega 3 preferred
or 1/4 cup grated apple or unsweetened applesauce and 1 egg)
2 tablespoons fresh ginger, grated
1 tablespoons unsulphured molasses (it adds great colour and added minerals)
1 teaspoon vanilla extract
1/2 cup rolled oats
2 cups oat flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 cup brown sugar (option: maple syrup to eliminate processed sugar)
1/2 teaspoon salt (option: sea salt or Himalayan pink salt for added minerals)
1 teaspoon cinnamon
6 – 8 dried chopped dates – Option: to add more sweetness if desired.
(Tip: coating the dates with the dry ingredients will ensure more even distribution of the dates)
Mix the wet ingredients together. Mix the dry ingredients together. Mix the dry to the mixed wet ingredients. Scoop onto silicon muffin cups using a regular ice cream scoop. Bake in 360 degree oven for 12 minutes or check with a cake tester.
Yields 18 muffins. Serve with sliced apples or pears.
Use reusable silicon muffin cups for easy removal. The lack of additional oil in this recipe, may make using paper muffin liners difficult to remove.
When checking for doneness using a cake tester, you might find bits of mashed banana on the cake tester. Make sure you test on another area.
To Make Oat Flour
Use a clean coffee grinder to mill small batches of oats into flour.
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Here is a simple coconut flour banana pancake recipe. This is my second attempt in cooking with coconut flour and found this recipe created just the right consistency. Cooking with coconut flour is a little different in that you use a lot less, the batter consistency is a little more runny, and takes a little longer to cook and not as firm when you flip it over. Making it a dollar size makes it easier to flip over.
2 eggs (Omega 3 is preferred)
1/3 cup mashed banana
1/4 cup milk (coconut milk, almond milk, regular milk)
1/2 teaspoon vanilla
1 tablespoon honey
1 tablespoon coconut oil (add coconut oil if you use skimmed milk)
2 tablespoons coconut flour (organic preferred)
Yields approximately 16 dollar-size pancakes.
Beat the eggs and add the mashed banana. Add the milk, vanilla, honey and coconut oil. Beat some more until all incorporated. Add the coconut flour to the liquid mixture and let it rest for 5 minutes before cooking. By letting the batter rest for a few minutes, it will allow the liquid to be absorbed by the coconut flour. Use coconut oil to grease a cast iron pan, add more coconut oil in between when necessary. I use a tablespoon of batter for each dollar-sized pancake.
Cook one side longer than traditional (wheat) pancakes. Once the sides are no longer shiny, slide your spatula under the pancake. It is ready once the pancake does not stick to the pan.
Once you flip the pancake, cook the other side until brown. The pancakes will be a bit softer than traditional pancakes.