Banana & Blueberry Muffins (GF, DF, RSF, Paleo, Nut Free)

Baking is my absolute favourite type of cooking so you might think it is funny that I don’t post more baking recipes up here but it is actually intentional.

You’ve probably read it in my posts before, sugar has always been a massive vice for me. When I was younger I was the chocoholic who would plan my meals based on having enough room left for dessert. I wasn’t overweight and I didn’t have any apparent health issues linked to sugar but now I know how much better life can be once you get to the other side.

Since adopting a more whole-food lifestyle I have made a conscious effort to curb my fructose intake. I know that when I keep my fructose levels in range (see below) then overall I feel better, stay fuller for longer and don’t really crave any foods. Of course sometimes I do find myself eating more sugar than usual and every now and again I might have something packed with refined sugar but when this happens I try as quickly as possible to get back into the low-fructose lifestyle. This is always a struggle, there is something so addictive with sugar that it immediately tricks you and has you thinking you need more of it to feel better… reminds me of one of my favourite movies quotes “once it hits your lips!”.

So basically the reason I don’t post a lot of sweet style recipes up here is because I have learned that even if something is technically a whole food (i.e fruit, raw honey, coconut sugar etc) it doesn’t automatically make it good for you in large quantities. I take the approach that things high in fructose or particularly snacky like nuts and seeds should be consumed in moderation. It is so easy just to grab that handful of nuts or an apple and fill up on these things rather than focusing on the right balance of vegetables, protein and good fat in every meal. Now don’t get me wrong, I am a firm believer that it is better to grab a piece of fruit than a bag of chips but you need to remember that even if it isn’t refined, sugar is sugar and over-consumption of fructose will eventually have similar affects as that nasty white stuff!

Posting this particular sweet recipe is very intentional, I wanted to design something that was nut-free because traditional whole-food baking is usually packed with almond meal, I wanted the sweetener to be as natural as possible and to make sure I could consume the muffins while still maintaining an optimum amount of daily fructose intake. Studies show that optimal fructose consumption is between 10g and 20g per day (can you believe the average amount now is 85g to 100g daily!!!) so if you’re wondering about what fruits and vegetables are the best choice then head over to The Paleo Mom’s awesome Nutrient Guide.

These muffins won’t rise a whole lot but they do have a fluffy texture and they’re definitely sweet enough to help you through those cravings if you’re trying to boot the refined stuff for good! The nut-free element makes them great to make for kids lunchboxes and they will definitely pass the “brain snack” test!

Banana & Blueberry Muffins

  • Servings: 8
  • Difficulty: easy
  • Print


  • 2 over-ripe bananas
  • 2 eggs
  • 1/3 cup extra virgin coconut oil, melted
  • 1 tsp pure vanilla extract
  • 1/3 cup coconut flour
  • 1/2 tsp bicarb soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp himalayan pink fine salt
  • 1/3 cup fresh whole blueberries


  • Preheat oven to 180 degrees Celsius FF
  • Line 8 cups of a muffin tray with paper liners and spray them slightly with coconut oil (this will help them to come out of the paper easily)
  • Beat bananas with a mixer until mashed and smooth and then add in eggs, oil and vanilla and beat until all combined
  • Add in flour, soda, salt and cinnamon and beat until all combined
  • Add in blueberries and gently stir in by hand with a spatula
  • Divide batter into the 8 muffin cups and bake for 20 minutes


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