Healthy Gluten-Free Baking: Gluten-Free and Flour-Free Banana Muffins

Gluten-free baking has lacked flavor, fiber and nutrition for too long, as most recipes rely on gums, starches and refined flours. In comparison, this baking approach utilizes pre-soaked whole grains and is a perfect alternative as it produces baked goods with outstanding texture, flavor and nutritional quality. Preparation is therefore far less expensive than gluten-free mixes and conventional gluten-free recipes. This has the added advantage of making the entire family's wholesome gluten-free meals accessible and attractive. (No more eating differently from the rest of the gluten-intolerant family members!).

As the whole grains are soaked for a period of time to allow the breakdown of enzyme inhibitors and to increase nutritional value, I typically refer to these recipes as' blender recipes' and then processed in a blender for use in a pancake, muffin, cake or cookie recipe..

The texture is superior to those made with gluten-free flours of baked goods made from blended soaked grains and is much more similar to that of the white flour products that we are used to. They're both nutritious and more economical! Gluten-free "blender" recipes are some of my favorites and the extra work spent on setting some grains to soak until baking time is certainly worth it.

So here’s a basic blender recipe for-

Gluten-free Flour-free Banana Muffins

1 1/3 cups brown rice

1/2 cup whole millet

1/3 cup raw buckwheat

1 Tbsp. apple cider vinegar


1 1/4 cups water

2-3 ripe bananas

2 Tbsp. oil/butter

3+ Tbsp. honey*

1 tsp. apple cider vinegar

1/4 cup ground flax

1 tsp. cinnamon

¼ tsp. nutmeg

3/4 tsp. sea salt


2 tsp. baking powder

½ tsp. baking soda

Soak grains overnight (or for at least 8 hours) in plenty of water plus the 1 Tbsp. vinegar. Drain and then add to blender with the ingredients in the right column. When batter is quite smooth, gently blend in baking powder and soda (sift through a sieve and whisk in to avoid lumps). Pour into oiled muffin cups. Bake at 400 degrees for about 20 minutes. Makes about 1 1/2 dozen muffins.

* or agave or maple syrup

Option: add 1 cup of raisins to muffin batter before baking.

Be sure to oil your muffin cups well so they release easily. I prefer using a baking stone (muffin top style) as the clean-up is simplified.

These muffins keep well and freeze great!
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