Fewer than ten years ago, the term “gluten free”was an unfamiliar concept for most Americans. Only those who unfortunately suffered from celiac disease knew what gluten was and how to avoid it. Things have changed drastically since then! The words “gluten free” are now commonly included in restaurant menus, appear in packaging on store shelves, and plenty of diets focus on how and why to avoid gluten for anyone who desires to give it a try. Today it is on our Gluten Free Banana Nut Muffins recipe.
Interestingly, even though the rate of celiac disease hasn’t changed in the United States over the past decade, back in 2015 Americans spent over $4 billion dollars on gluten-free products. A survey showed that over 41% of 910 world-class athletes and Olympic medalists follow, at least at some time, a gluten-free diet. Celebrities continue to use social media to share how a gluten-free diet is also their choice for a healthier lifestyle. There are many health professionals who recommend a gluten-free diet for those who suffer from bloating, constipation or diarrhea in order to eliminate possible irritants from their diets.
Regardless of how you choose to look at gluten-free, either as a “trendy diet” or a legitimate lifestyle choice (as opposed to a necessity as it is for those with celiac disease), one thing is certain, gluten-free is here to stay. The food industry responded to consumers’ needs and interests and is producing a variety of options to fulfill the demand for gluten-free products.
Consequentially, due to continuous increased interest in the concept of eliminating gluten to solve gastric issues, manage weight gain, decrease inflammation and for other reasons, the scientific community is also responding to this surge. There is an increase in studies currently under way to investigate all avenues and impacts of gluten consumption. Some preliminary results yield confusion by neither confirming nor denying the possibility that gluten restriction can be beneficial to individuals beyond only those with celiac disease. Therefore, one should still proceed with caution when choosing a gluten free lifestyle. When trying to eliminate gluten in hopes of solving gastric or other issues, there is a tendency to substitute products with foodstuffs that can jeopardize health.
Our Once Again nut and seed butters are all naturally gluten-free. We have a variety of recipes such as cakes, breads, cookies and muffins that would traditionally include gluten (wheat or other substances) that have been made with our products and remain gluten-free. As a registered dietitian, I choose ingredients very carefully when creating recipes. I avoid the use of refined sugar as much as possible and focus on nutrient-dense ingredients versus empty calories. I hope you’ll enjoy our selection of gluten-free recipes on our website, including this easy to make and practical Gluten-Free Banana Nut Muffins. These are fantastic to make over the weekend and freeze to enjoy over the following two weeks. I often make them as school lunch snacks for my children. I place 3 mini-muffins in a plastic sealed bag and freeze. Then just throw one in the lunch box each day, and by lunch time they will be defrosted and ready to eat!
We have another gluten free muffin recipe you may be interested in: Cacao Banana Muffins!
Gluten-Free Banana Nut Muffins
Carolina Jantac, MS, RD, LD
These are fantastic to make over the weekend and freeze to enjoy over the following two weeks. I often make them as school lunch snacks for my children. I place 3 mini-muffins in a plastic sealed bag and freeze. Then just throw one in the lunch box each day, and by lunch time they will be defrosted and ready to eat!
- 2 bananas
- 2 eggs
- ¼ cup of coconut flour
- 2 tablespoons of maple syrup
- ½ teaspoon of baking soda
- 1 teaspoon of vanilla
- ¼ cup unsweetened of dark chocolate chips
- Garnish: chopped nuts and chocolate chips
- Place all ingredients in a blender and pulse until well mixed.
- Then continue to blend on medium power for 45 seconds. Pour batter into a mini-muffin pan—a silicone baking pan works best!
- Garnish with a few chocolate chips and chopped nuts.
- Place your creation in an oven pre-heated to 375 degrees Fahrenheit and bake for 20 minutes.
- Check with a toothpick to see if done— insert a toothpick into a muffin, and if it comes out clean, it is done. Wait for muffins to cool before removing them from the pan. Store in airtight container for up to three days.