Easy and Healthy BANANA CASHEW bread or muffinssteemCreated with Sketch.

in recipes •  3 years ago  (edited)

Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free or low carb diets

After posting my recipe for Pumpkin Cashew bread, and writing about the possible variations, I had a hankering for banana muffins. So last night I whipped up a batch while making dinner, and now have some more precise instructions and photos for you.

Ingredients:

• 500gm raw unsalted cashews
• 6 large free range (pastured) eggs
• 2 cups mashed banana
• Optional whole food sweetener to taste
• 1 tsp celtic sea salt
• 1.5 tsp baking soda, sifted
• 1 Tbs apple cider vinegar

I’m used to no/low sugar eating, so I don’t feel the need for sweetener. But if you’re used to having some sugar in your diet, add one of these whole food sweeteners to taste: honey, maple syrup or coconut sugar. Or throw in a handful of dried fruit.

If you want a loaf, the instructions are the same as the Pumpkin bread:

• Turn on the oven to 150ºC (300ºF) and line a loaf tin with baking paper.
• Put the cashews into the food processor and blitz till the pieces are small (about like a pin head).
• Add the eggs one or two at a time, beating till they are well mixed in. Scrape down the sides a couple of times as you go.
• Add the mashed banana, cider vinegar (and optional sweetener) and beat till thick and creamy.
• Add in the salt and baking soda and beat again.
• Take out the food processor blade, and pour mixture into the lined loaf tin (making sure to hold the paper in place at the sides to stop it falling down under the mixture as you pour).
• Bake for 60 to 80 minutes at 150ºC (300ºF), or until a skewer comes out clean.

If you fancy muffins:

• Line muffin tins with pattie pans (paper cases) & fill about ¾ full
• Bake at the same temperature for about 45 to 50 minutes, but keep checking
• This will make about 16-18 normal size muffins.
• You can also make mini muffins if you fancy, and these will probably cook in about 20mins.

Serving suggestions

• These are very portable so are great for picnics, road trips or lunch boxes
• Mini muffins are good for smaller children’s lunch boxes, or for finger food for parties
• If you need to make special “party food” for yourself or your family, other guests will probably not even notice that these are “healthy”, they are so moist and delicious
• You can ice them with your own favourite icing (frosting), top with some whipped cream or thick yoghurt, or drizzle some melted chocolate over the top.
• Slice them in half and fill with cottage cheese, jam (jelly), nut butter or mashed fruit
• Enjoy them with some sliced fresh fruit, or just on their own

New variation added later

I remembered today that I used to make Banana Blueberry Choc Chip muffins 20 years ago before going gluten free. I think these would be just as awesome with those additions. Throw in a handful of fresh or frozen blueberries, and if you can tolerate it, some good quality chocolate chips (or carob chips). If the berries are frozen, you might need a slightly longer cook time, but if they're fresh, the cook time should be the same.

Thanks for reading.

Follow me for more nutrition, health, diet, food, lifestyle and recipe posts.

My other recipes on Steemit: Choc Blackcurrant Smoothie ~ Paleo Cottage Pie ~ Feijoa Pear Smoothie ~ Easy no-starch, dairy free Pumpkin & Cashew Bread ~ Tip for storing ginger & tumeric

For more recipes and my 15 step Whole Food cooking course, see my recipe website.

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As I was eating one of these today, I flashed back in time to the Banana Blueberry Choc Chip muffins I used to make before I went gluten free 20 years ago. I realised I could adapt this recipe, which would make them even more yummy.
So I'm adding a bit to the recipe above to add in this variation.

Congratulations @kiwideb! This is to let you know that your post is featured on the Steemitrecipes Daily Picks - Entry 007!

Thanks a lot. I'll follow you and get some new ideas myself.

They look delicious! Thanks for sharing the recipe!

Thanks :-)

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