Last Updated on 8 March 2024 by Brisbane Livewell Clinic
If you are looking for a low-calorie and fibre rich muffin recipe, then this vegan banana muffin is just right for you. This muffin recipe is jam-packed with nutritional values, health benefits, and weight loss advantages. This is a gluten-free, dairy-free, and sugar-free recipe.
Coconut flour
Coconut flour is a gluten-free, low-carb, and high-fibre alternative to the traditional wheat flour. The high fibre contents of coconut flour improve the digestion system, regulate blood sugar levels, and keep us full for a long time. Coconut flour can give us instant energy. It is filled with important minerals like iron, manganese, and potassium, as well as healthy fats and antioxidants. It might help you to reduce the aging process and control bad cholesterol levels.
Banana flour
Banana flour is filled with resistant starch which helps to resist digestion in the small intestine. Thus, making sure a healthy digestive system and gut health. It has a low glycaemic index which ensures low or no rapid blood sugar spike like other carbohydrates or sugar. Banana flour is rich in vitamin C, vitamin B6, potassium, magnesium, and manganese. It is a great prebiotic which acts as a food to good bacteria ensuring a healthy microbiome.
Tiger nuts
Tiger nuts are gluten-free and high in fibre, which encourages healthy digestion and regulates blood sugar levels. It provides numerous valuable vitamins and minerals including potassium, magnesium, iron, vitamin C, and vitamin E. Tiger nuts contain healthy fats including oleic acid and linoleic acid. Both of them are very good for the heart and reduce bad cholesterol levels. It also helps in the weight loss journey by keeping you full and satisfied for a long time.
Chia seeds
Chia seeds are considered a superfood as it is jam-packed with important nutrients like calcium, magnesium, iron, and omega-3 fatty acid. This gluten-free, high-fibre food helps drastically in weight loss, balances blood sugar levels, increases immunity, improves bowl system, and may help in improving heart health.
Let’s jump right into the recipe.
We have these Wellness Blogs that may interest you. Click HERE or HERE or HERE
Vegan Banana Muffin
- 1/2 cup coconut flour
- 1/2 cup banana flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 cup tiger nuts (chopped)
- 1/2 cup coconut milk
- 1/4 cup maple syrup
- 2 ripe bananas (mashed)
- 1 teaspoon vanilla extract
- 1/4 cup chia seeds
- 1 ripe banana (sliced for muffin top)
- Preheat the oven to 180C. Line a muffin tin with paper muffin cups.
- Take a mixing bowl and add coconut flour, banana flour, baking powder, baking soda, and chopped tiger nuts. Mix well.
- Using a food processor, combine coconut milk, maple syrup, mashed bananas, vanilla extract, and chia seeds to make a smooth batter.
- Now add the dry ingredients and mix into the batter. Mix lightly.
- Pour into the muffin cups. Place banana slices on top. Bake for 20 minutes.
- Enjoy.
