Delicious, Nutrition-Rich: Banana & Sultana Muffins - 96five Family Radio

Delicious, Nutrition-Rich: Banana & Sultana Muffins

These banana & sultana muffins are full of protein and fruit. All your macronutrients are covered in this healthy snack.

By Susan JoyThursday 31 Aug 2023RecipesReading Time: 2 minutes

These banana muffins are the perfect breakfast for your kids to sustain them through a morning of learning at school.

If sultanas aren’t your favourite addition, I also tested this recipe with diced dates, and chocolate chips too. Both substitutions worked well. I’ve added quinoa flakes to this recipe. Quinoa flakes are essentially just pressed quinoa, and each little quinoa seed is rolled flat to make a flake. Quinoa is a complete protein, which means they contain all the essential amino acids and they are full of good fibre. My muffins are so convenient to make ahead and freeze to save time on busy days.

Ingredients

  • 150g vanilla or natural coconut yoghurt, or your favourite dairy-free yoghurt
  • 3 med ripe banana(s), broken into pieces
  • 2 Lge egg(s)
  • 60g (1/4 cup) coconut oil, melted and cooled to room temp
  • 1/4 cup honey (unprocessed), if you prefer maple syrup use 1/3 cup
  • 2 tsp vanilla extract (organic)
  • 1 3/4 cups almond meal/flour, from blanched almonds
  • 1 cup quinoa flakes (organic)
  • 1 1/2 tsp cinnamon
  • 1 tsp baking soda (bicarb)
  • A generous pinch of fine sea salt
  • 3/4 cup sultanas (organic), or diced dates
  • Optional: Add thinly sliced banana(s), to decorate muffins

Directions

Preheat oven to 170c (fan-forced) and add paper muffin liners into a large 12-hole muffin tin.

Add the yoghurt, banana pieces, eggs, coconut oil, honey and vanilla to the bowl of a food processor. Blend for 12 seconds or until you have a smooth consistency.

Add the almond meal, quinoa flakes, cinnamon, baking soda and salt to the wet ingredients and blend for 10 – 12 seconds to combine, leaving some quinoa flakes visible.

Remove the blade and stir through the sultanas or diced dates.

Each muffin takes approximately two heaped large dessert spoons of the mixture. I use one spoon to scoop up the muffin mixture and another to scrape it off into the prepared muffin tin. Smooth the surface with the back of the spoon.

Optional: Place thinly sliced extra banana on top.

Bake for approximately 30 minutes. The muffins should have started to become a little golden around the edges and spring back in the middle (don’t overcook, these muffins should be lovely and moist).

Allow the muffins to cool in the tin for 10 – 15 minutes before removing to a cooling rack.

Serve warm or at room temperature. Store leftovers in a sealed container in the fridge for up to 1 week and suitable to freeze for up to 6 months.


Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.

Feature image: Supplied