Joyous Blog

Coconut Flour Banana Spice Muffins

Sep 30, 2016 BY Joy McCarthy

Walker and I had our first overnight trip withoutVienna in Chicago earlier this week. Vienna has traveled with us on every trip so far, but this business trip would have been a little more difficult. Even though she was with my parents and I had absolutely nothing to worry about, I still missed her like crazy. So yeah, I was that mom texting with my mama most of the 36 hours were gone. LOL! Side note: Vienna loves her grandma and grandpa so much, she didn't mind one bit!

Now the reason for these muffins: The day we left, I whipped these up in the morning because Vienna loves them and so do I! I wanted her to have some healthy, yummy snacks and I wanted to bring some with us on the plane. I created these based on the deliciousness of my Pumpkin Chocolate Chip Muffins. Once you've got the formula nailed for coconut flour, you can create anything!

I hope you love this short recipe video and be sure to watch the whole thing because I have a special guest at the end :) 

Whether you're making these for yourself or for little ones, they are a wonderful addition to breakfast with a smoothie or an afternoon power snack. I make them "mini" size so they are perfect for little hands and then you have no food guilt (not that you should anyhow) when you eat three or four of them. 

Coconut flour is a super nutritious flour to use. I mean, check out some of these benefits:

  • It contains about 16 grams of protein per cup, making it higher in protein than many grain-based flours.
  • Coconut flour is incredibly high in fibre, with a whopping 40 grams of the stuff that helps keep your digestive system moving per cup!
  • Coconut flour, like other coconut products, contains medium-chain fatty acids that help support a healthy metabolism and balanced blood sugar levels.
  • Coconut flour is gluten-free!

As for what puts the "spice" into these flavourful mini muffins, I added cinnamon and nutmeg, but you could also add ground ginger too.

  • Cinnamon is packed with anti-inflammatory antioxidants! Cinnamon is ranked an impressive #7 on the ORAC scale that ranks the antioxidant levels in foods. Cinnamon's anti-inflammatory properties are so strong that studies have shown that it can help relieve muscle soreness, PMS pains, severity of allergic reactions, and other age-related symptoms of pain.
  • Cinnamon is a natural anti-microbial, anti-biotic, anti-fungal, and anti-viral agent.
  • In the 17th century, spice wars between Indonesia, Portugal and the Netherlands nearly rendered the nutmeg tree extinct. Thank goodness it was able to recover!
  • The nutmeg fruit actually produces two different spices: mace is harvested from the outside of the fruit, while nutmeg comes from grinding up the kernel.
  • Nutmeg (and the mace that comes from the same plant) has some completely unique disease-preventing phytonutrients. Trimyristin and myristicin can help soothe certain parts of the nervous system while stimulating others, so nutmeg can spice your mood up as well as your food!

 

Rise + Shine
Ingredients
  • 1/2 cup coconut flour
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 2/3 cup mashed bananas
  • 1/4 cup maple syrup
  • 1/2 cup coconut oil, melted
  • 4 eggs, whisked
  • 2 tsp vanilla extract
Instructions
  1. Combine all the dry ingredients in a large mixing bowl. In a separate bowl, whisk together the wet ingredients.
  2. Then add the wet to the dry ingredients.
  3. Place batter into muffin tin cups or grease a muffin tin.
  4. Bake at 350 degrees F for 15-20 minutes for mini muffins or 20 minutes for regular size or until a fork inserted into the middle of the muffin comes out clean.
  5. Makes 15-20 mini muffins. Or 10 if you make them larger.

If you have any questions about coconut flour feel free to post them below.

I hope you love these! Have a joyous day!

Joy

Sep 30, 2016 BY Joy McCarthy
47 Comments
leanne taylor   •   October 1, 2016

Hi Joy, These look delish! I only have spelt flour. How can I substitute the flours? Thanks! Leanne

Reply
Joy McCarthy   •   October 1, 2016

Hi Leanne! You could make a swap but it would not be a direct 1:1 ratio. Here's a flour swap chart for some guidance: http://www.joyoushealth.com/blog/2015/01/12/flour-substitution-chart/


Emma Davis   •   October 2, 2016

Could I swap out the eggs for a vegan substitute like flax eggs?

Reply
Heather Allen   •   October 3, 2016

Hi Emma! We've never tried it but it would be worth a try! I find whenever a recipe calls for more than 2 eggs, the flax or chia substitutions fall short. Let us know how it goes :) Heather- Joyous Health Team


Andrea   •   October 3, 2016

Can the eggs be replaced with something do you think?

Reply
Andrea   •   October 3, 2016

OH! sorry just saw the last post


Isra   •   October 5, 2016

Oh so delicious! Waiting for my bananas to ripen. Making a bunch to freeze this weekend...if they even make it to the freezer. Thanks for sharing Joy!

Reply

Grace   •   October 7, 2016

So yummy & moist! Definitely added to the favourite list very quickly! <3

Reply

Sue   •   October 11, 2016

Hi, I just made these banana muffins yesterday. I replaced the eggs with an egg replacer. They taste great but didn't really cook through. Any suggestions? Love all of your recipes!

Reply
Heather Allen   •   October 12, 2016

Hi Sue. Could you try cooking them a bit longer? I find that if a recipe calls for more than 2 eggs, using chia or flax eggs can get tricky (which is really sad). Heather- Joyous Health Team


Maureen Hinz   •   October 12, 2016

Hi Joy! These sound delicious. Just wondering what brand of coconut flour you use / recommend? Thanks! :)

Reply
Heather Allen   •   October 13, 2016

Hi Maureen! Bob's Red Mill or Let's Do Organic are great brands. You could also check the bulk sections to save some cash :) Heather- Joyous Health Team


Lisa   •   October 15, 2016

I just made these for breakfast and my 10 month old loved them! What's the best way to store these? Refrigerator or freezer? Thanks!

Reply
Heather Allen   •   October 17, 2016

Hi Lisa! They will store in the fridge for about 5 days but you could easily freeze them and pop them out 30 minutes before snack time to defrost. Enjoy! Heather- Joyous Health team


Kim   •   October 15, 2016

Can you clarify what is the difference between baking soda and baking powder?

Reply
Heather Allen   •   October 17, 2016

Hi Kim. Both a leaveners used in baking, but have slightly different ingredients and cause chemical reactions at different stages of baking which changes the outcome of the product. A recipe may call for one or the other or even both, depending on which one(s) will react best with the other ingredients in the recipe to create the desired outcome. This article may be helpful in explaining it further: https://news.ncsu.edu/2014/05/baking-soda-powder/ Heather- Joyous Health Team


Alexandra   •   October 16, 2016

Thank you Joy! You have nailed the proportions on coconut flour. Not too wet and not too dry!!! Thank you so much!

Reply

Andrea Koumi   •   October 16, 2016

Wow! So good! Approved by my two boys, ages 9 and 6! Made the minis and didn't use muffins cups or grease the pan, came out beautifully. :)

Reply

Emma Moss   •   October 28, 2016

Could you send me the flour substitute list. I've misplaced it! Thank you Emma

Reply
Heather Allen   •   October 28, 2016

Hi Emma! You can view it here: http://www.joyoushealth.com/blog/2015/01/12/flour-substitution-chart/ Heather- Joyous Health Team


Kelly   •   November 15, 2016

These were super quick to whip up, and clean up was a breeze while they were baking! I added some ginger as well, based on the suggestion in the blog.

Reply

Kay   •   November 16, 2016

These muffins look amazing! Have you made them without egg? Thank you for your suggestions.

Reply
Heather Allen   •   November 16, 2016

Hi Kay! We haven't tried an egg free version, but let us know how they turn out if you do! Heather- Joyous Health Team


Kate   •   November 18, 2016

Hi there! Joy's blog says these are safe for babies 10 months+.... However, it's normally advised to not allow babies to have maple syrup until they're at least 1 year old. Because the maple syrup is being baked in this recipe, does that make it safe for baby to eat? Thank you and love your website and social media!

Reply
Joy McCarthy   •   November 18, 2016

The moderate amount is fine in my opinion, but honestly it's really a personal choice. I should add this in the notes, but you could easily skip the maple syrup as they are nice and sweet with the bananas.


Unknown   •   February 1, 2017

is this anything I could sub for the maple syrup? trying to avoid any sugars (even natural). Maybe apple sauce?

Reply
Rachel Molenda   •   February 1, 2017

Hey there, Apple sauce should do the trick! We haven't tried it ourselves but since it's only 1/4 cup of maple syrup, the taste won't be that drastic. You may just find that it's less sweet since maple syrup would be a more concentrated sweetness. If you do it, let us know how it turns out :) Rachel - Joyous Health Team


Marygrace   •   February 6, 2017

Hi once I saw you using the panasonic combi. Please can you tell me any sites I can look to get more recipes so I cam make a good use of it. Thank you

Reply
Rachel   •   February 6, 2017

Hey Marygrace! You can hop on over to Panasonic's website to find more recipes. If you scroll down about halfway to "What others are saying" and click through the logos that are listed there, you'll be able to find a few recipes. You can use the following link: http://www.panasonic.com/ca/steam/ Joy's Almond Rosemary Flatbread recipe would work great in there! https://www.joyoushealth.com/25010-blog-almond-rosemary-flatbread-and-sweet-potato-hummus-giveaway Rachel - Joyous Health Team


Kiren   •   February 7, 2017

Hi there, Just made these and i have to be honest it's taking me a while to get used to the taste of coconut flour BUT today I'm happy to announce these turned out fabulous and I added just some mini chocolate chips and they turned out great :). YUM!

Reply
Rachel   •   February 8, 2017

Hey Kiren! YAY! So happy to hear that! It can be interesting to get used to for sure (especially baking with it – it can be so finicky), but when it works, it's golden! Hope you enjoy them :) Rachel - Joyous Health Team


mara   •   February 17, 2017

yum! these sound and look so good!!

Reply
Rachel   •   February 21, 2017

Hey Mara! Thanks so much :) Let us know what you think if you get around to making them! Rachel - Joyous Health Team


Ligaya   •   March 8, 2017

I found this recipe through the YouTube video. I made a double batch today and added blackberries to half. They are very filling and delicious! Thank you!

Reply
Rachel Molenda   •   March 8, 2017

Hey Ligaya! That's amazing! We're so happy to hear you enjoyed it. Welcome to the community as well! We're so grateful to have you here :) Rachel - Joyous Health Team


Lynn   •   March 25, 2017

Hi and Happy Spring : ) I am just beginning to start using flours other than wheat and others that contain gluten. Can you tell me what adjustments to make when using coconut flour and others like maybe brown rice flour. Someone told me you might need to use arrow root and I have no idea what it is. I'm apprehensive about recipes not working out and wasting all the ingredients because of not making the correct adjustments. I hope you can help. Thank you!

Reply
Rachel Molenda   •   March 27, 2017

Hey Lynn! Happy Spring to you too :) nnTotally understand your apprehension around this. Joy actually made up a great Flour Substitution Chart for those that are new to gluten-free baking. I think that should help you out, but let us know if you have any further questions!nnhttps://www.joyoushealth.com/20126-blog-flour-substitution-chartnnRachel - Joyous Health Team


Jodiann   •   April 3, 2017

Has anyone had success with these muffins by omitting the eggs? Chia gel perhaps? thanks

Reply
Rachel Molenda   •   April 4, 2017

Hey Jodiann! A few people have commented saying they tried it and it didn't cook through entirely. Typically when recipes calls for more than 2 eggs, replacing with an egg replacer falls short :( You're welcome to try it though - perhaps you've got the magic touch! Rachel - Joyous Health Team


Brenda   •   April 4, 2017

Can I make the coconut flour with a vitamix ?

Reply
Rachel Molenda   •   April 5, 2017

Hey Brenda! It might be tricky to make coconut flour on your own simply by grinding up dried coconut as it's fat contents might interfere with the density/moisture content of the flour. We would suggest purchasing coconut flour :) Unless of course you meant whether or not you could make the muffins with a Vitamix, in which case, you likely could although we haven't tried it so we can't guarantee it would be of the same consistency, but let us know if you try it :) Rachel - Joyous Health Team


Brooke O\'Connell   •   April 14, 2017

Hi Joy, My muffins taste great but are sooo greasy. The bottoms of the cups were dripping. As I read the recipe I understood 1/2 c coconut oil- which I then melted. Should I have measured the melted oil? Help! Thanks :)

Reply
Rachel Molenda   •   April 17, 2017

Hey Brooke,nnThe measurement listed is for melted coconut so that might be why your muffins are a bit more moist than you expected! Hope that helps :) Rachel - Joyous Health Team


Christina   •   May 22, 2017

Baking a batch of these right now! I'm wondering if they freeze well?

Reply
Rachel Molenda   •   May 23, 2017

Hey Christina! Definitely - Joy freezes them all the time :) Rachel - Joyous Health Team


paulina   •   September 22, 2017

i added rasins... they are delicious!!!!

Reply
Rachel Molenda   •   September 25, 2017

Hey Paulina, YUM! That sounds like a great addition! Hope you enjoyed them :) Rachel - Joyous Health Team


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