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Recipe: Banana Walnut Muffins Made With Coconut Flour

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Banana Walnut Muffins Made with Coconut Flour

When I used to eat gluten and grains, one of my favorite muffins was Banana Nut.  My sister is the one that found the recipe and over the years I have made them dozens of times.  The original recipe is from the La Leche League’s Whole Foods for the Whole Family.  I have been experimenting with coconut flour and I decided to try converting this recipe.  These are light and fluffy and very delicious.  They would probably work well in a loaf pan but of course you would need to increase the baking time.

I ordered some Tropical Traditions coconut flour, to see how it compares to Bob’s Red Mill. I don’t see a lot of difference, but Tropical Traditions seems smoother and moister than Bob’s.

Remember, if you have never ordered from Tropical Traditions before and order by clicking on any of my Tropical Traditions links, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you. Thank you for thinking of me!

Preheat oven to 350°F.

Place cupcake papers into muffin tins, or grease liberally and dust using coconut flour.

Chop walnuts into small pieces.

In a mixing bowl, mash bananas until creamy, stir in honey. Melt coconut oil and whisk in with bananas and honey. Add eggs and blend using a hand mixer or whisk. Add salt and baking soda.

Measure coconut flour into a 1/2 cup measuring utensil. Pack flour into cup firmly. Use a back side of a knife to cut across the top of the measuring utensil so that your measurements is exactly 1/2 cup. Sift flour to remove any lumps.

Mix half of the coconut flour in with the wet ingredients. Allow to sit for two minutes to give the coconut flour time to absorb. You are looking for a consistency of mashed potatoes. If the mixture is very runny, add the rest of the coconut flour. Again allow batter to sit for 2 minutes. Coconut flour is tricky sometimes. It is better to add the coconut flour in small increments than to end up with your batter being too dry.

Add vinegar to batter and blend quickly. Add walnuts and stir by hand.

Fill 12 cupcake forms (slightly under filled). Bake for 25 minutes or until lightly browned on top and a toothpick inserted comes out clean.

This recipe shared at Fat Tuesday. These muffins were also featured at Coconut Recipes.

This recipe was slightly altered on Saturday, November 24th, 2012.

Recipe: Banana Walnut Muffins Coconut Flour
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 9
 

These light and fluffy banana nut muffins can be eaten with breakfast or served as dessert.
Ingredients
  • ½ cup coconut flour, Tropical Traditions brand
  • 1 cup bananas, mashed
  • ⅓ cup melted Tropical Traditions Gold Label Organic Virgin Coconut Oil
  • ½ cup honey
  • 3 whole eggs
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 2 teaspoons apple cider vinegar
  • ½ cup walnuts, chopped

Instructions
  1. Preheat oven to 350°F.
  2. Place cupcake papers into muffin tins, or grease liberally and dust using coconut flour.
  3. Chop walnuts into small pieces.
  4. In a mixing bowl, mash bananas until creamy, stir in honey.
  5. Melt coconut oil and whisk in with bananas and honey.
  6. Add eggs and blend using a hand mixer or whisk.
  7. Add salt and baking soda.
  8. Measure coconut flour into a ½ cup measuring utensil. Pack flour into cup firmly. Use a back side of a knife to cut across the top of the measuring utensil so that your measurements is exactly ½ cup. Sift flour to remove any lumps.
  9. Mix half of the coconut flour in with the wet ingredients. Allow to sit for two minutes to give the coconut flour time to absorb. You are looking for a consistency of mashed potatoes.
  10. If the mixture is very runny, add the rest of the coconut flour. Again allow batter to sit for 2 minutes. Coconut flour is tricky sometimes. It is better to add the coconut flour in small increments than to end up with your batter being too dry.
  11. Add vinegar to batter and blend quickly.
  12. Add walnuts and stir by hand.
  13. Fill 12 cupcake forms (slightly under filled). Bake for 25 minutes or until lightly browned on top and a toothpick inserted comes out clean.

Notes
This recipe was slightly altered on November 24th, 2012 to include 2 teaspoons of vinegar and there was a modification in the wording of the recipe regarding the coconut flour.

 

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13 comments to Recipe: Banana Walnut Muffins Made With Coconut Flour

  • Starlene!! I just love your recipes. I am a sucker for banana nut too! I LOVE me some walnuts, but thats one of the foods I had to cut out… along with eggs. :( I may try and make this sans eggs and nuts but I am not very hopeful that it will turn out as good as the strawberry swirl cookies did with my subs. Either way, this recipe looks great and my mouth is watering just thinking about it!

    [Reply]

    Starlene Reply:

    Hi Linnae! Ohhhh, thank you so much. I really appreciate the kind compliments. It just makes my day to get a comment here on my blog, thank you so much. I wish I had more time to experiment and more people around here to eat these goodies. I really don’t need to be eating all these extra things and I was going to make another conversion today but then I realized if I do, then I’ll be wanting to eat some and so I decided to just wait until next weekend. Will you try the flax seed sub again? If you do, let me know how it works out. Thanks again for your comment. :-) Best, Starlene

    [Reply]

  • Maybe I need to have a bake off with these before we go low sal.

    [Reply]

    Starlene Reply:

    Hi Charlotte, oh that sounds like a great idea. :-) If you get to try them, let me know how they turn out. Thanks for your comment!

    [Reply]

  • Angela Piper

    Thanks for this Starlene – I’m trying to build up a stash of recipes and resources for ingredients since we’re still early in our GAPS journey. My kids can’t tolerate banana (actually one can’t have ANY fruit) but hopefully they will be able to have more after this. I’m planning to try this out for me and my husband once we are that stage, but will order some coconut flour :) I wonder what else I should put in instead of the banana for my kids when we are eating fruit? Perhaps a berry compote type thing? Berries are better for him than most other fruits (bar citrus, but I can’t imagine getting the right consistency with citrus).
    Anyhow, this is the first time to check your blog so I’ll see what other goodies you have to share :)
    Thanks so much, Angela.

    [Reply]

    Starlene Reply:

    Hi Angela, you are welcome. I am hoping next weekend to have a muffin using carrots so maybe that one will work for your kiddos. I think you could get by with substituting applesauce but that would mean making it from scratch from apples. Another good site to check for gluten free recipes is Elana’s Pantry found here: http://www.elenaspantry.com. I have been very inspired by her site. Thanks for letting me know you stopped by. Best, Starlene

    [Reply]

  • Lori

    One difference between Bob’s red Mill coconut flour and Tropical Traditions is that Bob’s is processed in a factory where tree nuts are processed, whereas Tropical Traditions is not. That was the deciding factor for me to go with Tropical Traditions. I have one son with a tree nut allergy, so I have to accommodate for him, when baking. Just thought I would share that.

    [Reply]

    Starlene Reply:

    Lori, I didn’t realize that. I do recall seeing that on the package of Bob’s Red Mill but didn’t put it together. Thanks for bringing to our attention. ~Starlene

    [Reply]

  • Thanks Starlene, choices, choices. I don’t think birthdays are my favorite aspect of parenting, lol. I will try but I am nervous about alternative flours when cooking for more than just my own.
    Charlotte recently posted..There is a God!My Profile

    [Reply]

  • Tara B

    These are amazing!! I made them recently & I’m about to make them again along w/ the cinnamon honey swirl (as muffins). It’s great to have been able to replace my kids unhealthy cereal/toast/biscuits with these muffins. Thank you for sharing!!

    [Reply]

    Starlene Reply:

    Hi Tara, you are welcome and thanks for taking the time to leave a comment on how they worked out for you! Best, Starlene

    [Reply]

  • [...] Banana Walnut Muffins by GAPS Diet Journey (GAPS, LOD -leave out the walnuts) I like to make up muffins and cup cakes and freeze them for future needs. These are sure to be popular with friends or you can save them for yourself as a treat at a picnic laden with junk food. [...]

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