Healthy Eating

Healthy Eating

Tips, Information, & Resources

Tips, Information, & Resources

Healthy Gluten-Free Baking: Gluten-Free and Flour-Free Banana Muffins

Healthy Gluten-Free Baking: Gluten-Free and Flour-Free Banana Muffins

BY HEALTHY EATING 

BY HEALTHY EATING 

For so long, gluten-free baking has been deficient in taste, fiber and quality, as most recipes rely on gums, starches and processed flours. This method of baking, on the other hand , uses pre-soaked whole grains and is a beautiful choice as it provides baked products of great texture , taste and nutritious consistency. It is also much easier to cook than gluten-free blends and conventional gluten-free dishes. This has the additional benefit of keeping nutritious gluten-free meals inexpensive and appealing to the whole family. (No more making the gluten-intolerant family member consume differently than the rest of the family!).

For so long, gluten-free baking has been deficient in taste, fiber and quality, as most recipes rely on gums, starches and processed flours. This method of baking, on the other hand , uses pre-soaked whole grains and is a beautiful choice as it provides baked products of great texture , taste and nutritious consistency. It is also much easier to cook than gluten-free blends and conventional gluten-free dishes. This has the additional benefit of keeping nutritious gluten-free meals inexpensive and appealing to the whole family. (No more making the gluten-intolerant family member consume differently than the rest of the family!).

I generally refer to these recipes as "blender recipes" since whole grains are soaked for a period of time to facilitate the breakdown of enzyme inhibitors and improve nutritional benefit, and then processed in a blender for use in a pancake, muffin, cake or cookie recipe.

I generally refer to these recipes as "blender recipes" since whole grains are soaked for a period of time to facilitate the breakdown of enzyme inhibitors and improve nutritional benefit, and then processed in a blender for use in a pancake, muffin, cake or cookie recipe.

The texture of the baked goods derived from mixed grains is preferable to those produced from gluten-free flours and is much more similar to the appearance of the white flour products we are used to. They are much more nutritious and economical! Gluten-free "blender" recipes are some of my favorite recipes and certainly worth the extra effort to put up grains to soak in advance of baking time.

The texture of the baked goods derived from mixed grains is preferable to those produced from gluten-free flours and is much more similar to the appearance of the white flour products we are used to. They are much more nutritious and economical! Gluten-free "blender" recipes are some of my favorite recipes and certainly worth the extra effort to put up grains to soak in advance of baking time.

So here’s a basic blender recipe for-

So here’s a basic blender recipe for-

Gluten-free Flour-free Banana Muffins

Gluten-free Flour-free Banana Muffins

1 1/3 cups brown rice

1 1/3 cups brown rice

1/2 cup whole millet

1/2 cup whole millet

1/3 cup raw buckwheat

1/3 cup raw buckwheat

1 Tbsp. apple cider vinegar

1 Tbsp. apple cider vinegar

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1 1/4 cups water

1 1/4 cups water

2-3 ripe bananas

2-3 ripe bananas

2 Tbsp. oil/butter

2 Tbsp. oil/butter

3+ Tbsp. honey*

3+ Tbsp. honey*

1 tsp. apple cider vinegar

1 tsp. apple cider vinegar

1/4 cup ground flax

1/4 cup ground flax

1 tsp. cinnamon

1 tsp. cinnamon

¼ tsp. nutmeg

¼ tsp. nutmeg

3/4 tsp. sea salt

3/4 tsp. sea salt

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2 tsp. baking powder

2 tsp. baking powder

½ tsp. baking soda

½ tsp. baking soda

Soak the grain overnight (or for at least 8 hours) in plenty of water plus 1 tbsp. It's vinegar. Drain and apply the ingredients in the correct column to the blender. When the batter is very thick, mix gently with the baking powder and the soda (sift through the sieve and sweep in to prevent lumps). Pour in the oiled muffin cups. Bake for approximately 20 minutes at 400 degrees. It's around 1 1/2 dozen muffins.

Soak the grain overnight (or for at least 8 hours) in plenty of water plus 1 tbsp. It's vinegar. Drain and apply the ingredients in the correct column to the blender. When the batter is very thick, mix gently with the baking powder and the soda (sift through the sieve and sweep in to prevent lumps). Pour in the oiled muffin cups. Bake for approximately 20 minutes at 400 degrees. It's around 1 1/2 dozen muffins.

Or honey of agave or maple

Or honey of agave or maple

Option: add 1 cup of raisins to the muffin dough before baking.

Option: add 1 cup of raisins to the muffin dough before baking.

Make sure to oil your muffin cups well so that they can be published quickly. I tend to use a baking stone (muffin top style) as the cleaning process is easier.

Make sure to oil your muffin cups well so that they can be published quickly. I tend to use a baking stone (muffin top style) as the cleaning process is easier.

These muffins last long and freeze nice!

These muffins last long and freeze nice!

FILED UNDER: HEALTHY RECIPES

FILED UNDER: HEALTHY RECIPES