Healthy Banana Apple/Chocolate Chip Zucchini Muffins (that are also dairy-free!)

Muffins

I am so excited to share this recipe! Sugar-free, sweetener-free, dairy-free, nut-free muffins that are really delicious! It has taken many trials (all of which my family has been happy to eat up!), and I finally found the winning recipe.

The big kids get so much sugar especially now that they are in school. With birthday parties, cupcakes at school, Easter disco, chocolates from sporting activities, canteen treats and Easter around the corner, the chocolate and candy seem to be coming in on a never-ending stream! I’m still trying to shelter my littlest from sugar but all he wants is whatever the big two have. He is also dairy intolerant so I was already having to modify recipes. Dairy-free recipes always seem to use some sort of nut milk though which isn’t allowed if I’m going to use the muffins for school lunches. I’ve searched and searched but ‘healthy’ recipes always have some sort of sweetener in them be it maple syrup, brown rice syrup, agave or even actual sugar. I knew there had to be a way to make actually healthy banana muffins that tasted fantastic.

In these muffins there is no sugar or other sweeteners (unless you add the optional chocolate chips), no dairy and no nuts. They do contain plenty of fruit, whole grains, healthy fats and even a vegetable! Everyone in the family loves the apple version, but my daughter is a bit of a chocolate fiend, so I make half and half apple and chocolate chip.

I like to make muffins that are on the smaller side to go into lunch boxes for my little people, so this recipe usually makes about 36 muffins. They freeze really well and can be pulled out when you are in a rush. I hope your family enjoys them as much as mine does!

 

Ingredients

Wet:

  • 2/3 cups melted coconut oil
  • 4 eggs, preferably at room temperature
  • 1/2 cup coconut yogurt
  • 3/4 cups apple sauce
  • 3 teaspoons vanilla extract
  • 3 cups packed mashed ripe bananas (about 6 bananas)*
  • 1 grated zucchini (about 1.5 cups)

Dry:

  • 1.5 teaspoons baking soda
  • 2 tsp baking powder
  • 1/2 teaspoon salt
  • 2 teaspoons cinnamon
  • 4 cups wholegrain spelt flour
  • 1 cup whole rolled oats

Options:^

  • 1 cup dark chocolate chips or chunks (I often cut up a Green & Black’s 70% organic dark chocolate bar)
  • 3 medium apples cut into small chunks

Instructions

  1. Preheat oven to 180 degrees Celsius fan forced (350 degrees Fahrenheit). Grease muffin tray with coconut oil if necessary. I use a silicone tray that does not require it.
  2. Melt the coconut oil in a large bowl if it is solid. Beat in the eggs, coconut yogurt, applesauce and vanilla. Mix until it looks creamy. I find the stand mixer works best for this.
  3. Add the mashed banana and grated zucchini. Set aside.
  4. Mix all the dry ingredients together in another bowl. If you can, get ‘help’ like I did.
  5. Stir the wet and dry ingredients together.
  6. Take half the mixture out and put in the other bowl.
  7. Add chocolate chips to one half and apple pieces to the other and stir until just mixed.
  8. Spoon the batter into the muffin cups, filling each cup about two-thirds full. Bake muffins for about 18 minutes, or until a toothpick inserted into a muffin comes out clean.

Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. Enjoy now or freeze some for later. Oh and remember not to feel guilty about eating them, because they are actually healthy!

Notes

*I find it best to use previously frozen bananas. Freezing them seems to break down the cell walls and makes the muffins moister.

^If you only want to make apple muffins, just double the apple and skip step 6.

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Healthy No-Sweetener Banana Muffins

IMG_7653

This is a great recipe for all those muffin lovers who don’t want the sugar. Banana bread really doesn’t need any sweeteners at all as long as you use super sweet overripe bananas. And the kids will love them!  Great for lunch boxes.

Makes about 36 muffins.

Ingredients

  • 2/3 cup melted coconut oil
  • 4 eggs, preferably at room temperature
  • 2 cups packed mashed ripe bananas (about 6 bananas)
  • ½ cup milk of choice (I used cow milk but you could make this dairy free by using almond milk)
  • 1 teaspoon baking soda
  • 3 teaspoons vanilla extract
  • ½ teaspoon salt
  • 2 teaspoons cinnamon
  • ½ tsp nutmeg
  • ½ tsp cloves
  • 3½ cups whole meal spelt flour
  • 2/3 cup whole oats

Instructions

  1. Preheat oven to 180 degrees Celsius fan forced (350 degrees Fahrenheit). Grease muffin tray with butter or coconut oil if necessary. I use a silicone tray that does not require it.
  2. Melt the coconut oil in a large bowl if it is solid. Beat in the eggs. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt, cinnamon, nutmeg and cloves.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts, chocolate chips or dried fruit, fold them in now.
  4. Spoon the batter into the muffin cups, filling each cup about two-thirds full. Bake muffins for about 15 minutes, or until a toothpick inserted into a muffin comes out clean.

Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. Enjoy muffins as is or with a spread of nut butter or regular butter.

IMG_7655

 

This recipe was modified from one on Cookie + Kate:

http://cookieandkate.com/2015/healthy-banana-muffins-recipe/

Carrot Ginger Soup with Coconut Poached Chicken

healthy soup

As the weather gets a bit cooler (at least here in Australia, well not really), this is a delicious and healthy dinner that is super easy to make.  It will warm you up and is sure to be a family favourite.  I know we love it!

Ingredients:

  • 1 onion
  • 3 cloves garlic
  • 2 – 1 inch pieces of fresh ginger
  • 1kg  carrots (I also added a small sweet potato)
  • 2 cups stock (I used A.Vogel Herbamare Bouillon Plantaforce)
  • 2 Tbsp butter or coconut oil
  • 1 can coconut milk
  • 500g chicken breast – cut up into slices to decrease cooking time

Cut up onion, garlic, ginger, carrot and sweet potato.  Carrot and sweet potato can be in large pieces as they are going to be blended later.  Put in a pot with the butter and cook until onion is translucent.  Add 2 cups of stock and cook until tender.  Once cooked, blend until smooth.  I put it through my Vitamix but a stick blender is also useful.

Ginger powder and grated in the spoon with the root and leaves

While that is cooking put coconut milk in another pot and heat up.  Add the chicken.  Cook until chicken is cooked through.  Don’t let the coconut milk boil or it will separate.

Once the chicken is cooked, fish it out with a slotted spoon.  Poor the remaining coconut milk into the carrot mixture.

Take two forks and shred the chicken to bite sized pieces.  Add the chicken back into the soup and you’re done!  Add a sprig of cilantro to serve if desired.  I served it with homemade garlic bread. Mmmmmmm

little baby in a chef's hat and ladle in hand