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

Gluten-free baking has been lacking in flavour, fiber and nutrition for too long, as most recipes rely on gums, starches and refined flours. In comparison, this baking method uses presoaked whole grains and is a wonderful alternative as it produces baked goods with a great texture , taste, and nutritional quality. Preparation is therefore much less expensive than gluten-free blends and conventional gluten-free recipes. This has the added benefit of making safe, gluten-free meals accessible and enticing to the whole family. (No longer to make gluten-intolerant family members behave differently than the rest!).

I generally refer to these recipes as "blender recipes" because the whole grains are soaked over a period of time to allow enzyme inhibitors to break down and increase nutritional value, and then processed in a blender for use in a pancake, muffin, cake or cookie recipe.
The texture of baked goods made from mixed soaked grains is superior to those made from gluten-free flours, and is much more similar to the white flour products that we are used to. They too are more nutritious and more economical! Gluten-free "blender" recipes are some of my favorites and certainly worth the extra work that has been spent on setting some grains to soak before baking time.

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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