Banana Muffins With berry compote (Paleo, GF, Vegan)
This is probably my favorite muffin recipe out there. The beauty of these banana muffins are each ingredient on it’s own is pure, unprocessed, and good for you! This dense, nutrition filled muffin at its core is just almonds, flax seed and banana! I love how clean and simple the ingredients are but they also have amazing flavor. They taste wholesome, nutty, and slightly sweet. The texture is the right balance of fluffy and dense, never gummy!
My favorite part of these banana muffins is that they are solely sweetened with bananas, no added sugar! Making them a great, healthy snack to have any time of the day.
The most important ingredient: RIPE BANANAS!
Something I’ve had to get used to but I think is SO important is to lessen the amount of sugar I eat in a day. I’ve always eaten healthy or so I thought. If you look at the ingredient list on every single thing from the grocery store you will see that American packaged food is drenched in sugar! It’s in all our dressings and sauces, it’s in canned food, it’s in cereals and granola bars, it’s in our nut butters and nut milks. It’s added to our juices, yogurts, it’s in everything!
The average American eats 22 teaspoons of sugar a day! A substance that has ZERO nutritional value, so all you’re eating is calories that will turn into fat!
On top of that sugar is terrible for you!
- is the leading cause of obesity.
- raises your risk of liver disease, cardiovascular disease and type 2 diabetes.
- causes yeast overgrowth in the body.
- is highly addictive. Neurotransmitters are released when we eat sugar making you crave more.
- doesn’t provide any satiety when eaten, it simple makes you hungrier!
- it’s horrible for your teeth, skin and waist line!
This last new years, as my resolution I cut out sugar for 2 weeks. And I felt amazing! Once you’re not used to the sweetness of sugar you start noticing sweetness in things that are normally bland. Take nuts for example, they don’t taste sweet but once you’re sensitive to sugar you will notice a beautiful subtle sweetness to them!
To me, sugar is the worst thing you could possibly eat. To me it’s a drug. I love it, but it makes me feel sick, and yet I always come back for more. That’s why it’s so important that the snacks I have in my house will leave me satiated. So that I’m coming back for more because I’m hungry not because I’m craving sugar.
On my journey I’ve switched to only eating sugar from natural sources. Any fruit, maple syrup, honey, date or coconut sugar is allowed (in moderation). While sugar is still the same in natural sources at least these sources have additional health benefits too.
For the reasons above that’s why these banana muffins are my very favorite. They are full of healthy fat from the almond flour, they are sweetened with ripe bananas which not only is deliciously sweet but also has a lot of fiber, vitamins and antioxidants. All that makes these muffins low carb, and high in nutrients! I grab one of these as my midday snack to get me through until dinner. I will eat them as a late night snack if I have the munchies. They’re even healthy enough to have with breakfast!
I encourage you to take a look at the amount of sugar in everything you’re eating. Cutting out sugar has greatly helped diminish my health problems. There’s no doubt in my mind that it could help you too!
PALEO BANANA MUFFINS WITH BERRY COMPOTE (VEGAN AND GLUTEN FREE)
- 1 ¾ cup finely ground almond flour loosely measured not packed
- ¼ cup Flaxseed Meal
- 1 tsp baking soda
- ½ tsp cinnamon
- Pinch of salt
- 2 medium extra ripe bananas
- 1 tbsp olive oil can sub for melted coconut oil
- 1 tbsp apple cider vinegar
- 1 tsp almond extract can sub for vanilla
- 2 tbsp unsweetened almond milk I used homemade
Quick Berry Compote:
- 1 1/2 cup fresh or frozen berries
- 1 tbsp lemon juice
Preheat oven to 350 degrees F.
In a medium bowl combine all the dry ingredients, almond flour, flax meal, baking sofa, cinnamon, salt.
In a separate bowl mix the bananas, oil, apple cider vinegar, extract and milk. I use a pastry cutter to mash the bananas until smooth.
Add the dry ingredients to the wet ingredients, mix until just combined, do not over mix.
Fill ungreased or paper lined muffin cups 3/4 of the way full.
Bake 20-25 minutes until toothpick comes out clean and golden brown on top.
For the berry compote
Place fruit and juice in a small saucepan and bring to a simmer.
Once bubbling, reduce heat slightly and use a wooden spoon to muddle and mash the fruit.
Continue cooking over medium-low heat for 10-13 minutes, until most of the liquid is gone.
Top your muffins with the berry compote!
These muffins are best eaten when fully cooled! Trust me, just hold your horses and don’t eat them straight out of the oven! I like them even better the next day! Nothing is better than a berry muffin, but please don’t bake the berries in the muffins, it makes the mixture too wet and they won’t bake properly. Don't grease the muffin tin, it will make the bottoms too wet and greasy.
Hi I’m Kelly,
The owner of Highkey Healthy. Let’s talk! Comment below, if you have any questions and if you try a recipe, tell me know what you think! xoxo