I know at this stage of COVID-19 making banana bread is like, so 6 months ago.

So I got wild and made banana MUFFINS!

But truthfully, I mostly made muffins instead of bread because they cook in a fraction of the time and I had been waiting to make (and eat) these bad boys all day.

The backbone of this recipe is pretty simple and it doesn’t require anything too extravagant, so you can make them on the spot whenever the brown bananas on the counter strike. Of course I’ve included some optional add-ins, in case you have them on hand and want to get wild.

Also, it’s worth mentioning for the batch I just finished up, I had finally worked my way through the massive bag of almond flour I got at Costco (it’s amazing and by far the most cost-efficient if you have a membership) and I came up short on what i needed for this recipe! So I substituted the last (about) half cup with some Trader Joes Gluten Free Pumpkin Pancake Mix, and it worked really well. There are no rules here, do what you gotta do.

You may or may not be thinking: why use almond flour? Well I’m going to tell you: almond flour is an amazing product. It is lower in carbohydrates and higher in protein and fiber when compared to regular white flour, however, it is slightly higher in calories due to the higher fat content. Fortunately, almost all of the fat in almond flour is the “good” kinds- mono and polyunsaturated fats, so overall I think it’s an awesome sub for white flour, especially for those with diabetes that may be interested in reducing carb intake and increasing fiber intake. Plus, for those with gluten allergies or sensitivities, it’s probably the best gluten free flour alternative ever.

Ingredients

· 4 small/medium very overripe bananas

· 4 large eggs (room temp. is preferred)

· 2 tsp. vanilla extract

· ¼ cup melted butter or coconut oil

· 2 ¼ cup almond flour

· 1 tsp baking soda

· ½ tsp baking powder

· 1 tsp cinnamon

· ½ tsp nutmeg?

· ¼ tsp salt

Optional add-ins:

· ½ cup chopped pecans (or any nuts!)

· ¼ cup maple syrup (optional)

· Chocolate chips for the tops of some (optional)

Directions:

Preheat oven to 350. Mash the bananas as well as you can, some small lumps are OK. Mix in the other wet ingredients- vanilla extract, 4 large eggs, and melted butter or melted coconut oil. If you’re adding the maple syrup or honey for a tiny bit of sweetness, now is the time to add that.

In a different bowl combine the dry ingredients. Slowly mix the dry ingredients into the wet ingredients. Mix until the dry ingredients are just incorporated with the wet (meaning its pretty smooth and there is no visible flour), avoid over-mixing! If you’re adding nuts or chocolate, add those now. Or, add the nuts/chocolate on top instead (or BOTH? You’re in charge here.)

Add muffin liners to a muffin baking tray and fill each halfway with batter. Bake at 350F for about 15 minutes, or until you put a knife in and it comes out without batter stuck to it. I like mine a little browner personally, so keep an eye on them at the end and cook to your preference. In my experience this recipe should yield about 21 muffins. The estimated nutrition info for 1 plain muffin (no maple syrup, no nuts or chocolate) is as follows:

· Calories: 136 · Carbohydrates: 8g· Fat: 10g · Protein: 4g · Fiber: 2g · Sugar: 4g

Hope you enjoy this easy recipe and that you make it your own! Tag me on instagram @diabetes_dietitian to show me your creations!