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Gluten Free Banana Blueberry Muffins (vegan, paleo, AIP)

gohealthywithbea
Super easy to make and delicious banana blueberry muffins.
4.95 from 18 votes
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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 8 muffins
Calories 248 kcal

Ingredients
 
 

  • 240 grams mashed ripe banana (about 2 large bananas)
  • 180 grams fresh blueberries
  • 150 grams tigernut flour  (if you are not on AIP you can use almond flour instead of tigernut flour)
  • 50 grams arrowroot  or tapioca starch (see notes below for other substitution options)
  • 2 Tablespoons maple syrup (see notes below about reducing quantity)
  • 60 ml extra virgin olive oil (or coconut oil)
  • 1 Tablespoon lemon juice (or apple cider vinegar)
  • 1 teaspoon baking soda

Instructions
 

  • Preheat oven to 360° F (180° C)
  • Peel the bananas, put them in a large bowl and mash them with a fork. Add the maple syrup, oil and lemon juice (or ACV) and mix until well combined. (You can use a blender for this step if you want).
  • In a separate bowl, combine all the dry ingredients (flour, arrow root and baking soda). Stir.
  • Add the wet ingredients to the dry ingredients and mix with a spoon until well combined. Add the blueberries and stir again gently this time in order not to crush the blueberries.
  • Line or lightly oil a muffin pan. Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
  • Bake for about 20 minutes. To make sure that they are cooked, insert a thin bladed knife into the centre of the banana bread, the knife should come out clean. And voilà!
    Bon appétit !

Notes

  1. Although I spend quite a lot of time converting all my recipes to cups (yes, manually, in my kitchen!) I highly recommend using a scale and measuring for weight rather than using cups. The reason for this is, apart from the whole debate on accuracy, the density of certain gluten free flours and starches differ a lot from one brand to another. Also keep in mind that all cups are not the same size all around the world which makes another good reason to use a scale so you won’t get this issue.
  2. If you are not on AIP nor Paleo diets you can use potato starch or corn starch instead of arrowroot.
  3. If you want to omit the maple syrup you can replace it with the same amount of oil or coconut milk.
  4. Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Nutrition facts per serving

Calories: 248kcalCarbohydrates: 23gProtein: 4gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 140mgPotassium: 139mgFiber: 4gSugar: 10gVitamin A: 31IUVitamin C: 6mgCalcium: 50mgIron: 1mg
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