Coconut-Cranberry Oatmeal Banana Muffins (Gluten-free)

Posted by on Jan 24, 2015 in Nutrition | 0 comments

It’s Saturday morning, the middle of winter – which means I really want something warm for breakfast. Two extremely brown bananas (but not quite to the point of fermentation) sit on my counter (where they were supposed to remind me to peel and freeze them about a week ago, when they would have been perfect for Green Smoothies (still my work-day staple for breakfast and lunch)).

The obvious conclusion? I need to make banana muffins this morning.

We’ve been largely gluten-free for months, and I’ve sort of settled on an amazing Saturday-morning muffin recipe that everyone in my family loves – chocolate/chocolate-chip/coconut/cranberry/pecan/oatmeal muffins. They’re moist, and filling, and seriously delicious (and any that survive the weekend are a great addition to weekday bag-lunches for my kids).

But today, when it’s clear that bananas will be the starting point for my muffins, I decided to drop the cocoa powder and the chocolate chips and the pecans. The result? A kitchen that smells amazing, and fresh-from-the-oven super-moist muffins that are everything I was hoping for.

Cranberry Coconut Oatmeal Banana Muffins

Ingredients:

  • 1 cup steel-cut oats
  • 1/2 cup unsweetened shredded coconut
  • 1 cup gluten-free flour (I use a home-made blend of gluten-free flour from Costco mixed with potato flour and tapioca starch)
  • 1 tbsp baking powder
  • 1/6 cup sugar
  • 1/2 cup unsweetened dried cranberries
  • 2 ripe bananas
  • 2 eggs
  • 1/6 cup vegetable oil (I used avocado oil, but you can use any neutral-tasting oil of your choice – or you can probably skip it entirely)
  • 1/3 cup vanilla protein powder (I use water as my liquid, so the protein powder makes it basically like ‘milk’ – you can skip the protein powder and use milk or rice milk or almond milk or coconut milk…)

Instructions:

Pre-heat oven to 350 degrees F (175C)

1) Combine oats and coconut, add water, and cook (in microwave or on stovetop) till you have porridge – add enough water to make it stick together in a slightly liquid way, but not be runny
2) Add flour and baking powder and sugar to the porridge, stir til combined
3) Add cranberries (and I’d recommend chopped walnuts or pecans – I didn’t use them, but I think they’d be a nice addition), stir
4) In a separate bowl, add peeled bananas and eggs and oil and mix til you have a homogeneous mixture
5) Add protein powder and 1/2 cup water (or add 1/2 cup milk), mix
6) Add liquids to oatmeal mixture, stir til just combined
7) Pour into muffin tins (if you don’t already have silicone muffin tins, I strongly recommend them!!!) and bake for 20 minutes

Makes about 16 small muffins – roughly 180 calories per muffin.

These muffins have fibre and protein – and if you need more manganese in your diet, these are the muffins for you, because they’re loaded with it. Wondering why you might want more manganese in your diet? Bones and skin – manganese is essential for bone development, and also contributes to collagen-formation (good for wound-healing and young-looking skin).

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