Tuesday 5 March 2013

Grain-free, Sugar-free, Dairy-free Banana Muffins

I hate wasting food. Do you know how much food we waste? Do you?!?! Let me tell you! Australians waste around 136 kilos of food per person each year! We toss away up to 20% of the food we purchase! It has been estimated that 20-40% of fruit and vegetables are rejected before they even get to the store, mostly due to aesthetic reasons e.g. bruising. Want more facts on how shamefully wasteful we are? Check out OzHarvest

Seriously people, this is a disgrace. I know everyone always says "think of the starving children in Africa", and you definitely should, but do you ever think about the starving people in Australia? Or do you consider the hard work that the farmers have put in to produce that food for you, just for you to say "that's not pretty enough for me to eat"? Do looks even really matter? What doesn't get used to refuel, repair and regenerate your body will just end up as poop anyway, and last time I checked, it's not too pretty! To be honest, I actually prefer buying produce that looks slightly tarnished - at least then you know it's normal and not covered with toxic waxes and chemicals (no, your apple probably should not be shiny). 

OK that's enough of a rant. This topic gets me a little worked up and considering I am trying to keep my stress levels in check, I'll get to the yummier and happier part of the post. 

The fantastic organic produce shop I go to (BU organics in Bondi Junction) nearly always has a box of food out the front that is a little older than the rest and so they give it away for free in order to encourage less waste. Brilliant - everyone wins! This past Sunday they had a whole lot of manky bananas - I'm talking mushy and brown - really manky. Quick pop quiz - what is the benefit of overripe bananas????? They are incredibly SWEET and fantastic to use in a recipe in place of sweeteners. Woo hoo! Straight away my brain (or tummy) screamed "BANANA MUFFINS!!!" and who was I to say no? So I bundled up the goods and was on my way to carry out another kitchen experiment (never mind the displeased husband who hates bananas). 

Banana Muffins pre-baking
The result? Moist, delicious, sugar-free, grain-free, dairy free morsels of goodness! I even received the tick of approval from my mother-of-4 client who usually pooh-poohs my healthy food (yes, these muffins are healthy). NEWSFLASH - healthy AND delicious can be used in the same sentence without the word "not".  These little babies were gobbled up by the clients at Primal Fitness in no time!

So I guess you want the recipe then, huh? OK, I give you permission to use, adapt, share, whatever you want to do with it if you promise to make a conscious effort to waste less food. Deal? OK good one.

Sugar-free, dairy-free, grain-free moist banana muffins/cupcakes (makes about 12 muffins)


  • 4 pastured eggs (my fave is Egganic )
  • 1 tbsp organic raw honey or maple syrup (you could leave this out as the bananas are quite sweet)
  • 2 tbspn coconut oil, melted
  • 1/2 tsp apple cider vinegar (Braggs Organic is best)
  • 3-4 overripe bananas 
  • 1/4 cup coconut milk
  • 1/2 cup coconut flour
  • 1/4 cup almond meal
  • 1/3 tsp vanilla powder (different to vanilla extract - buy it online professionalwhey.com.au)
  • 1 tsp cinnamon
  • 1 tsp gluten-free baking soda/powder
  • 1/2 tsp salt
  • 12 pecans
  • nutmeg
How to
  • Preheat oven to 175 degrees celsius
  • Beat together the honey/maple and coconut oil then add eggs one at a time, beating well after each one. Add in apple cider vinegar and beat well. 
  • In a separate bowl, mix all dry ingredients together and then slowly mix into coconut oil and honey/maple
  • Mash the bananas with the coconut milk in a bowl then add to the batter, mixing well
  • Line a cupcake tray with some patty cases (you could also just grease the tray with butter or coconut oil, but I'm lazy and don't like washing up)
  • Pour around 1/4 cup of batter into each patty case, topping each up if you have extra mixture
  • Place a single pecan and a sprinkle of nutmeg on top of each raw muffin
  • Bake for around 15-20mins until slightly browned and a skewer comes out clean
There you go! Now go and scrounge up some old, unloved, manky bananas that no one wants and turn them into something that everyone will love! 


  1. Cool recipe really liked that banana muffins.

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  2. how would it go without the vanilla? could i used a scraped bean, as they arent too moist (is that the issue)

    1. Hi Erin,

      Yes you could use the scraped bean or you could just leave it out altogether! Let me know how it goes if you do try it.

  3. Dear kate

    hi, if I dont have vanilla powder can I use organic vanilla essence?

    Thank you :)

  4. Nice Article ,Thanks for Sharing the information.Customer Satisfaction is very important to grow up the business.