Every so often I like to stray from the kitchen memories of my past and create a new memory that I will look back on some time in the future. I’m quite sure that when I look back, several years from now, on this recipe for flourless muffins, that I will first wonder what all the fuss was about with regard to flourless baked goods. When did flour become the enemy? And why? People have been consuming flour forever. But right now, we seem to want things to be flourless, even if we don’t have an allergy to it, as so many people do. Allergies to gluten abound, and many nutritionists will say that our wheat has been genetically modified and is not the same as it was years ago. And of course, there are the diet conscious, who feel that carbs are to be limited. For whatever the reason, flour is on the outs, and I too, am happy to bake a muffin or bread without using flour. It just feels healthier to me.
I’ve tried a few recipes, and I’ve experimented a bit on my own to come up with what I would say is a very delicious and healthy flourless muffin. What I like the most about it is that once you have the base ingredients, you can really experiment by adding any of your favorite things to the batter. I’ve tried several of my favorite muffin recipes (do check the archives) using this batter base, and they’ve all come quite good. Don’t get me wrong here…..they won’t taste the same, but you won’t feel as guilty after consuming a muffin or two. I think the thing that makes me feel so guilt-free is the addition of protein powder to the batter. You truly do not need to add protein powder, but I do it for an extra benefit.
RECIPE: makes 9 to 10 muffins
3 large ripe bananas, mashed
2/3 cup unsweetened apple sauce
1/4 cup almond butter
2 TBSP honey or Agave (or even Stevia)
3 egg whites
1 tsp vanilla
2 cups almond flour
3/4 cup quick oats
1 to 2 scoops of vanilla protein powder (may omit)
1/2 cup unsweetened coconut
2 TBSP ground flaxseed
1tsp. baking powder
1/2 tsp baking soda
1 tsp cinnamon
1. Preheat oven to 375 degrees, and prepare a muffin pan by spraying 9 to 10 cavities with cooking spray or use paper cupcake holders. Set aside.
2. In a mixer bowl, food processor or blender, combine the bananas, applesauce, almond butter, egg whites, honey and vanilla. In a separate bowl, combine all the dry ingredients and then add them to the banana mixture. Beat until smooth and creamy.
3. Pour the batter into the prepared muffin pan, filling each cavity until it is about 3/4 full.
4. Bake for 10 to 12 minutes, until the tops are set and a toothpick inserted into the middle comes out clean.
5. Cool in the pan for 10 minutes before removing.
6. Don’t tell anyone that they’re healthy, or they will disappear!