SPICED BANANA WALNUT MUFFINS

These muffins are basically three of my top foodie obsessions in one:

✌️Banana
👌Cinnamon
👐Chocolate

For the past two years I thought I was intolerant to bananas so I avoided them like the plague. Turns out, I had parasites and nanas had nothing to do with it. That means my favourite fruit is firmly back in my life, can I get a yaaasssss!

Naturally, I have been ODing on them: smoothie bowls, nice cream, paleo porridge, pancakes, dipped in nut butter, drizzled with dark chocolate… I’ve even managed to successfully sneak a couple of nanas (that’s bananas, not not grannies) into this recipe.

Hold up! These stud muffins are more than just a tasty treat. They are packed with healthy fats for plump, glowing skin, fibre for healthy digestion, anti-oxidants to fight ageing free radicals and anti-inflammatories to reduce inflammation in the body. My two favourite ingredients in these are the walnuts and ceylon cinnamon.

WALNUTS are probably my favourite nuts they are a great source of omega 3 fatty acids, vitamin E, polyphenols and polyunsaturated fat which aid brain function, and they act as a prebiotic to feed good gut bacteria.

CINNAMON (especially ceylon, a.k.a ‘true’ cinnamon) is a powerful anti-oxidant (so much so that it can used as a natural food preservative), it can help lower blood sugar levels (which is why I add it to all my sweet treats and sprinkle it on fruit) and it has anti-microbial properties helping to fight unwanted fungi, viruses and bacteria.

Oh, and did I mention these spiced walnut muffins are:

✘ Paleo
✘ Gluten free
✘ Dairy free
✘ Refined sugar free
& can be adapted to be vegan

INGREDIENTS

MAKES 8 MUFFINS
½ cup coconut flour
¼ tsp Himalayan pink salt
½ tsp bicarb of soda
3 large eggs
(or 4 flax eggs)
¼ cup melted coconut oil
(+ extra for greasing cases)
¼ cup coconut sugar
2 ripe bananas mashed
1 scoop vanilla protein powder
3 tbsp almond milk
1 tsp cinnamon
½ tsp mixed spice
¼ cup walnuts

TOPPINGS

8 walnuts
Pinch cinnamon/mixed spice
2-3 heaped tbsp cacao powder
1 tsp maca powder
(optional)
1 tbsp melted coconut oil
Pinch pink salt
Coconut sugar/honey/maple
(sweeten to your taste)
Few tbsp warm water

METHOD

1. Preheat oven 180 °C & grease 8 muffin cases with coconut oil.
2. Mash/blend the bananas in a bowl until smooth.
3. Add the eggs, oil, milk, sugar & mix together.
4. Add flour, protein powder, salt, spice, bicarb & nuts. Mix to combine. TIP: Go with your instincts here; if the mixture seems to dry add more milk, it it’s too wet add more flour.
5. Spoon the mixture into muffin cases & transfer to the oven. Bake for approx 20 mins, or until a skewer comes out clean.
6. Make the chocolate frosting by adding the cacao, maca, salt, oil and sweetener to a bowl. Mix and gradually add a tbsp(s) of water to achieve a spoonable but still thick consistency.
7. Transfer the chocolate frosting to the fridge until your muffins are ready.
8. Once cooked, allow the muffins to cool before decorating with a dollop of frosting, a dusting of spice and a walnut.
9. Enjoy! As with most bakes, these are best eaten within 4 days and kept in an air tight container. I kept mine in the fridge to keep the frosting firm.

HUNGRY FOR MORE? WHY NOT READ THESE…

THE MONTHLY MEMO

Sign up for my monthly memo; a diary summary of my latest health discoveries, foodie finds, workout routines and current struggles. No fluff, just real, raw, good stuff.

Got a problem? Let’s taco about it 🌮

📧 hello@ellefrizzell.com
📷 @ellefrizzell