Coconut Flour Banana Muffins


Coconut Flour Banana Muffins

Coconut Flour Banana Muffins

One slightly over ripened banana in the fruit bowl, what to do?  I decided to make muffins and incorporate the lonely banana for our Sunday morning breakfast.


1 Medium Sized Overly Ripe Banana

1/4 Cup plus 2 Tablespoons Coconut Flour

1/4 Cup Cassava Flour (you can substitute Tapioca or Arrowroot Starch)

1/4 Cup Pecans finely chopped, (these can be omitted if you have nut allergies)

1/4 Cup melted Pastured Butter or Coconut Oil

3 Pastured Eggs (room temperature)

3 Tablespoons Organic Maple Syrup

1 1/2 teaspoons Organic Ground Cinnamon

1 teaspoon Organic Ground Ginger

1 teaspoon Baking Powder

1/2 teaspoon Baking Soda

1/8 teaspoon Sea Salt

OPTIONAL:  Milk of Choice (See Note in Directions)


Preheat Oven to 350 degrees F.

Prepare a Muffin Tin  by greasing with coconut oil or use Silicon Muffin Liners.

Chop Pecans into small pieces.

In a small bowl combine the coconut flour, cassava flour, cinnamon, ginger, sea salt, baking powder and baking soda.

In a medium bowl combine eggs, maple syrup and mix with an electric hand mixer until blended.  Add the melted butter and blend again.

Break the banana into small pieces and add to the egg mixture. Blend on low speed until the banana is well combined.

Add the dry ingredients from your small bowl and blend until incorporated.  Let the mixture rest for a minute so that the coconut flour absorbs the liquid.

Add the chopped pecans and mix until incorporated.

NOTE:  Coconut Flours can vary wildly, so if the batter is too thick add the optional milk, 1 tablespoon at a time until the batter is just thin enough to scoop into the muffin tin.

Fill your muffin tin/liners.

Bake for 30 minutes or until the muffin browns slightly on top and bounces back when touched in the center of the muffin.


Breads, Crackers and Muffins, Breakfast, Recipes

Coconut and Plantain Porridge

Coconut and Plantain Porridge

Coconut and Plantain Porridge

I had started to make a smoothie, and had 1 cup of coconut milk in the blender along with a green plantain, ground cinnamon and ground ginger.  A quick look at the thermometer (which read 1 degree Fahrenheit) and I had a change of heart.  I added a few more spices and whipped up the ingredients in my blender.  I brought out my saucepan and turned the smoothie into a nutrient dense warming porridge.  This recipe was made on the fly, but hubby and the D-Man enjoyed this breakfast porridge so I’m sharing it with you.  The amount of milk you use will vary depending on the consistency you prefer and also the type of coconut flour you use.  Just add the milk slowly, it’s easier to add more than to end up with a runny mess.  This recipe as written made 4 very large servings.


2 Tablespoons Pastured Butter

1/8 teaspoon Sea Salt

1/4 Cup Organic Maple Syrup

3/4 Cup Unsweetened Shredded Coconut

3/4 Cup Organic Coconut Flour

1 Medium Green Plantain

2 1/2 Cups Milk of Choice (approximately)

3 teaspoons Ground Cinnamon

3 teaspoons Ground Ginger

1/2 teaspoon Ground Cloves

1/2 teaspoon Ground Allspice

1/4 teaspoon Ground Nutmeg


In a blender combine 1 cup of milk, 1 peeled and roughly chopped green plantain, 1/4 cup maple syrup, and spices.  Blend till smooth.

Melt 2 tablespoons of butter along with the 1/8 teaspoon of sea salt over low heat in a medium sized sauce pan.

Add the shredded coconut and coconut flour stirring to coat with the melted butter.

Add the milk/plantain/maple syrup/spice mixture from the blender to the sauce pan and stir vigorously until the ingredients are well combined.

Stirring frequently add more milk to reach your desired consistency.

Taste and adjust seasonings, garnish if desired,  then serve.

Breakfast, Recipes

Crock Pot Applesauce

Fresh Organic Apples

Fresh Organic Apples

When life gives you lemons you make lemonade.  When you go to a beautiful organic orchard and pick 3 pecks of apples….You make apple sauce.  When I was a child my Mother made applesauce on the stove and used her old fashioned hand mill to mash the apples….It was a lot of work!   This recipe for applesauce is so much easier, I used my handy dandy immersion blender (a.k.a., stick blender) and the cooked apples turned into a smooth sauce within minutes.  This recipe requires minimal preparation; core, peel and slice the apples in quarters if you have an immersion blender (make the chunks smaller if you will be mashing by hand…note the size in the photo below).  There is no need to visit an orchard to pick the apples (but it is a lot of fun), simply head to your farmers market or buy the firmest organic apples at your grocery store.  I use a variety of apples to make my applesauce, some sweet and some tart; it’s truly a personal preference.


12 to 14 Medium Sized Organic Apples (I like to mix a variety of apples for a fuller flavor)
3 or 4 Cinnamon Sticks
2 inch piece of Fresh Ginger Root cut into ½ slices (skewer each piece with a toothpick to make removing the ginger easier)
½ Cup Water
2 Tablespoons Lemon Juice from an Organic Lemon (I keep the lemon rind in while cooking)
½ teaspoon Sea Salt

NOTE:  You can also add more spice if you like; extra organic ground cinnamon, ginger, allspice or cloves.

OPTIONAL:  ½ Cup of Coconut Sugar or more if you like it sweeter.

Apples after 45 minutes of cooking.

Apples after 45 minutes of cooking.


Peel and core apples (I use my apple corer/slicer).

Cut into rough cubes (not necessary if using an immersion/stick blender).

Pour water into the Crock Pot.

Place the apple, lemon juice, cinnamon sticks, ginger slices and optional sugar into the crock pot.

Place lid on the crock pot and cook on HIGH for 3-4 hours, (until apples are very soft).

Stir once an hour while cooking to allow even cooking and for the flavors to meld.

When cooking is complete, turn off the crock pot, remove the ginger slices and cinnamon sticks, as well as the lemon rind (if used).

For chunky applesauce allow the apples to cool slightly in the crockpot, then carefully mash the apples with the back of a large spoon. For a smoother applesauce use an immersion blender/stick blender and Puree until your desired consistency is reached.

Place cooled applesauce in containers.

Store in the refrigerator for 5 days or freeze in containers up to 6 months.

NOTE:  I do not use sugar in my applesauce because I use a variety of apples (sweet and tart).  For those who like a sweeter applesauce, try coconut sugar which is lower glycemic and adds a rich flavor to the finished product.

Homemade Applesauce

Homemade Applesauce

Condiments, Healthy Snacks, Recipes