Banana Nut Muffins - with optional chocolate chips!
Updated: Feb 10
These muffins will make your house smell amaaazing!!!! They are gluten-free, grain-free, paleo, primal, GAPS, and low carbish!
Uhuh. "Ish." Aka. - means they probably aren't keto, but for all-intensive purposes they are definitely low-carb. :) (The honey and bananas contribute most of the carbs and I would guesstimate them to be about 20g of carbs per muffin - which is definitely on the low side). I still don't eat grains and am on basically a full GAPS diet most of the time. I am not "low carb" per se, but my diet is definitely lower than the Standard American diet!! For sure. The average American eats over 300g carbs per day. BAD IDEA. VERY bad idea. But I'm not going to talk about how eating that many carbs - especially in the form of sugar - causes diabetes and feeds cancer and causes 99.9% of the chronic degenerative diseases of today. Nope not talking about it...;)
If I were to guess, I would say I eat less than 150g of carbs per day. Maybe less than 100g. I don't really know because I don't really count. I try to listen to my body and eat what feels right. Of course always clean and "real" food. But I know I vary greatly from day to day. Most of my carbs come from honey, dates, bananas, dark chocolate, or raw milk. Some days I don't have any. Some days I have a ton. Depends on how much sleep I get, how hard I worked out, (ahem...IF I worked out), and how much I am nursing on a given day.
These muffins have been adapted from an old recipe called "pumpkin nut muffins" by Mark Sisson in his original Primal Blueprint Cookbook. I have changed so many things that I thought I should actually write down what *I* do instead of saying when people ask for the recipe, "Oh it is from this recipe, but I change this, this, this, this, this, this, and this." Haha. I'm going to make everyone's life easier and write down my substitutions. :)
These muffins are one of my go-to ways to get rid of jars of egg whites that seem to collect in my refrigerator. I am always adding raw egg yolks to our smoothies and even eating bowl-fulls of whipped egg yolks for breakfast (if you've been watching my IG stories recently!). Egg yolks are also the PERFECT first food for babies! So we go through quite a LOT of them at our house - leaving jars and jars of egg whites in my refrigerator.
"Egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to your baby’s diet as early as four months . . . The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks." - Nourishing a Growing Baby
Egg yolks are great for you - particularly uncooked!! All the enzymes are intact and the fat is very easily absorbed. So absorbable in fact that they barely need any digestion - making them a great food for people with trouble digesting foods or people with allergies. Did you know egg yolks actually help REVERSE food allergies?! [listen to Dr. Chris Masterjohn explain food intolerances- starts at 20:00]
Anyway, enough on egg yolks. This recipe is about egg WHITES! When I crack open an egg to harvest just the yolk, I always save the white in a mason jar. I keep the jar in my refrigerator and just keep adding to it until it is full. When I have collected several jars, I make these muffins, coconut flour wraps, or cupcakes (recipe coming soon!). This muffin recipe uses 3 cups of egg whites!!
Oh and did I mention that I think using exclusively egg whites for paleo muffins makes them taste "more legit??" And guess what? Using egg whites makes them lighter in color and look more aesthetically like "normal" muffins. Yay! We can be "normal" too!! ...
Well... nevermind. Probably not.
I'm never going to be normal.
And I don't care.
That's boring anyway. ;)
Anyways. Muffins. Here we go:
You will need:
A muffin pan - I like the jumbo or "Texas" size ones, but you can also use a regular sized pan. (Stainless-steel is preferable but not necessary as long as use the liners!) :)
3 c. egg whites*, saved in a jar from using just the yolks, pasture-raised of course
1 c. coconut flour - my favorite is tropicaltraditions.com
1 tsp. organic cinnamon
1/2 tsp. nutmeg
1 tsp. pink salt
1 c. pureed ripe bananas
1/4 c. pasture-raised lard, melted (you can get healthy lard here!)
1/4 c. coconut oil or butter, melted
2/3 c. raw honey
1 tsp. vanilla extract
the scrapings of a vanilla bean pod (optional but adds a lot of flavor!)
3/4 c. walnuts, chopped - preferably soaked or sprouted
1 tsp. baking soda
3/4 c. dark chocolate chips, optional (but really good!;)
*note: If you do not have jars of egg whites saved and want to use whole eggs, you definitely can! Just substitute a dozen whole eggs for the 3 c. of egg whites. Or if you want to use a combination of egg whites and whole eggs, the ratio is 1 whole egg = 1/4 c. For example: if you have 1 c. of egg whites then you would add 8 whole eggs for a total of 3 cups. I hope that makes sense! ;)
Preheat the oven to 375F. Measure 3 c. of egg whites into a large stainless steel bowl. Add the coconut flour and blend with a handheld immersion blender or hand- held beaters. (I think the beaters work better) Add the spices and the salt and continue to beat thoroughly until all the coconut flour is smooth. Add the pureed banana and beat some more. Add the melted lard and coconut oil and the honey. [Tip- if you use the same measuring cup for the oil first and then the honey - the honey will pour out beautifully!] Beat some more until mixed thoroughly. Add the vanilla and scrapings of vanilla beans if using. When the batter is nice and smooth, sprinkle the baking soda on top and gently incorporate. Add the walnuts and stir in by hand.
[UPDATE: I started making these muffins in my ninja blender - and it is SUCH a breeze! No need to puree the banana or chop the walnuts beforehand! Start by putting the whole bananas in the bottom of the blender, blend until bananas are purees. Add the egg whites and coconut flour. Blend again. Add the spices, vanilla, melted fats, and honey. Blend again. Add the walnuts and baking soda and chocolate chips (optional). This time, just "pulse" a few times until the walnuts are roughly chopped. Not too much or there will be no yummy nut or chocolate chunks! Pour straight from the blender into greased or lined muffin tins. Only one appliance is dirty! Yay!]
Line your muffin pan with the unbleached liners. Use a 1/2 c. measuring cup to drop the batter into the liners. If you have extra batter, just grease a small mini loaf pan and put the extra batter in there.
Place in a preheated oven and bake for 20 min. or until the tops "bounce" when you press them or until golden brown and a toothpick comes out clean. :)
Makes 12 Texas Size Muffins - or 12 medium sized muffins + a mini loaf of bread
Don't forget to serve with plenty of grass-fed butter!!! :D
Store in an airtight container in the refrigerator. They will keep well about a week to 10 days. :D
Hope you enjoy!
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