Banana, Peanut Butter, and Chocolate Chip Mini Muffins | Gluten Free

Soft and sweet miniature banana, peanut butter, and chocolate chip muffins make the perfect afternoon snack. These tiny sweet treats are super simple to make, and healthy too!

Banana, Peanut Butter, Chocolate Chip Muffins | Gluten Free | Thoroughly Nourished LifeMy afternoon pre-gym snacks have been a little lacklustre lately: carrot sticks, celery sticks, plain rice thins – not exactly the sort of power snack that inspires a powerful workout after riding a desk all day. The key to a successful afternoon snack I feel is a combination of a few elements: something slightly sweet (to get over that 3pm slump); something healthy (to support my health goals); and something light but still filling (to stop the tummy rumbles but not weigh me down).

Banana, Peanut Butter, Chocolate Chip Muffins | Gluten Free | Thoroughly Nourished LifeThese adorable little bites contain all of my favourite pre-run nibbles: crunchy creamy peanut butter, sweet ripe bananas, and oh-so-nice milk chocolate chips. Yes, chocolate chips are a perfectly acceptable pre-run nibble on occasion. And when paired with protein and healthy fat packed peanut butter and complex carbohydrate containing banana in my mini muffins they are just the cherry on-top of a healthy little nibble. You can leave them out of course, at your own risk….

Banana, Peanut Butter, Chocolate Chip Muffins | Gluten Free | Thoroughly Nourished LifeMy Banana, Peanut Butter, and Chocolate Chip Mini Muffins are super quick to make too. I whipped these up on a busy Tuesday night so that I would have running fuel for the rest of the week. They also make a great quick and easy breakfast. Simpy grab a few mini muffins and some yoghurt or fruit and you have a great on-the-go breakfast. If you are making these for kids who go to a no-nut policy school you can simply substitute the peanut butter for sunflower seed butter, or use two extra tablespoons of yoghurt instead.

Get out that mixing bowl and spoon tonight – you are only twenty minutes away from a sweet healthy treat for your lunchbox tomorrow!

Banana, Peanut Butter, Chocolate Chip Muffins | Gluten Free | Thoroughly Nourished Life

Banana, Peanut Butter, and Chocolate Chip Mini Muffins

Gluten Free | Makes about 24 mini muffins | Best eaten within two days | Freeze leftovers tightly wrapped in plastic wrap for up to two months

Ingredients

  • 1 large banana, well mashed
  • 1/3 cup Greek yoghurt (or plain, natural yoghurt)
  • 1 egg
  • 1 tablespoon rice bran oil (or other flavourless vegetable oil)
  • 1 teaspoon vanilla extract
  • 2 tablespoons peanut butter (smooth or crunchy)
  • 1/4 cup brown sugar
  • 1/2 cup sorghum flour
  • 1/2 cup brown rice flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 cup chocolate chips (optional)

Method

  1. Preheat oven to 180C (350F) and spray a 24-hole mini muffin baking tin with baking oil.
  2. In a medium mixing bowl beat together mashed banana, yoghurt, egg, oil, vanilla extract, peanut butter, and brown sugar until smooth.
  3. In a small bowl whisk together sorghum flour, brown rice flour, baking powder, salt and cinnamon.
  4. Pour dry ingredients into wet ingredients and mix until just combined.
  5. Add chocolate chips (reserve a few for dotting onto the top if you’d like) and stir until distributed through batter.
  6. Divide batter between holes of mini muffin tin. Fill only to 2/3 of the way to avoid the muffins spilling over the top.
  7. Bake for 10-15 minutes or until the tops spring back when lightly touched.
  8. Cool for 5 minutes in the tin and then tip out to cool completely.

Banana, Peanut Butter, Chocolate Chip Muffins | Gluten Free | Thoroughly Nourished Life

Ginger and Apple Muffins | Gluten Free | Vegan

Sugar and spice and all things nice, that’s what little baked treats are made of. In my house, spice reigns supreme especially when the nights grow darker and winter deepens. Warm yourself by the oven and make a batch of my Ginger and Apple Muffins to share with some sweet friends.

Ginger and Apple Muffins | Vegan | Gluten Free | Thoroughly Nourished LifeWere you taught the ‘what little girls are made of’ rhyme as a child? I remember hearing ‘sugar and spice and all things nice, that’s what little girls are made of’ now and again as a little girl. As a grown woman, I like to think that I have grown up to be a good mix of sugar and spice, but I just know my personality errs on the spicy side most of the time. Oh, and I have a surprisingly salty vocabulary (that’s what comes from being an ex-Navy cook’s daughter) that comes in handy from time to time (especially when you forget to use a tea towel to grab a sheet pan out of the oven…

Ginger and Apple Muffins | Vegan | Gluten FreeWhen it comes to baking I am definitely a spice lover. Opening each different jar or grating and grinding the fresh spices instantly whisks me away. Spices connect us to other places and times. The scent of cardamom is my Danish grandmother’s kitchen where abelskiver are cooking on the stove. Cinnamon is the bakery in New York where my best friend and I recovered from a long flight. And ginger, ginger is my Mum dunking gingersnap cookies into ice cold milk on a summer afternoon. Ginger is home.

Ginger and Apple Muffins | Vegan | Gluten Free | Thoroughly Nourished LifeThese muffins are for cold mornings in the kitchen, tramping around in stocking feet and brewing strong black builder’s tea, chopping dusky skinned apples and waking up slowly to the aroma of ginger and brown sugar warming in the oven. These Ginger and Apple Muffins are damp and sweet from brown sugar and golden syrup and studded with chunks of tart apple. They bake up tall and generous and make a house smell like home. Invite someone over, anyone, these muffins are gluten free and vegan so everyone can enjoy them, or eat them alone with only a book and the slow-rising sun for company.

Ginger and Apple Muffins | Vegan | Gluten Free | Thoroughly Nourished Life

Ginger and Apple Muffins

Vegan | Gluten Free | Makes 12 large muffins

Ingredients

  • 80 grams brown rice flour
  • 80 grams buckwheat flour
  • 80 grams white rice flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 1/2 teaspoon ground ginger
  • 1/2 cup almond milk
  • 1/4 cup rice bran oil (or other flavourless vegetable oil e.g. grapeseed)
  • 2 tablespoons golden syrup
  • 100 grams brown sugar
  • 2 medium apples (Sundowner are my favourites)

Method

  1. Preheat your oven to 200C (400F) and line a 12 cup muffin tin with baking papers.
  2. In a large mixing bowl whisk together brown rice flour, buckwheat flour, white rice flour, baking powder, salt, and spices.
  3. In a separate bowl whisk together almond milk, oil, golden syrup, and brown sugar until smooth and well combined.
  4. Pour wet ingredients into dry ingredients and mix until just combined.
  5. Quarter and core one of the apples, and chop into cubes. Mix into batter until distributed.
  6. Divide batter between muffin papers.
  7. Quarter and core the second apple. Cut into thin slices and place a few on top of each muffin.
  8. Bake muffins in preheated oven for 20-25 minutes or until a skewer inserted into the middle comes out clean.
  9. Cool for 5 minutes in the tin, then remove. These are best eaten the day they are made, but can be wrapped in plastic wrap (once completely cooled) and frozen for up to two months.

Ginger and Apple Muffins | Vegan | Gluten Free | Thoroughly Nourished Life

Healthy Mixed Berry Muffins | Gluten Free

Fluffy, low-fat, low sugar muffins, bursting with berries fulfil the breakfast needs of the New Year. Pair these with a small tub of low fat Greek yoghurt for the perfect breakfast on the go, or bake a batch for a lazy Sunday brunch.

Healthy Mixed Berry Muffins | Gluten Free | Thoroughly Nourished LifeFirst steps into the New Year require something to fortify us for the journey ahead. A light little something that gets the day off on the right foot, or a small snack to keep us away from the sugar and fat laden vending machine treats so readily available at the office. I bet these would be perfect paired with some fresh fruit or yoghurt for a healthy desk breakfast, and I plan on filling the freezer at work with some of these for post-work, pre-gym light snacks to keep me running. This year I’m trying to move away from the non-nourishing rice cakes that make up a large portion of my snack food consumption!

Healthy Mixed Berry Muffins | Gluten Free | Thoroughly Nourished LifeThese muffins are bursting with berries and flavour but are secretly very healthy – there’s not a skerrick of butter or oil in this recipe! Instead, I used apple puree, which keeps the muffins light and moist, without the fat and calories from oil. Extra moisture is contributed by the buttermilk used in place of normal milk, and the addition of a small amount of brown sugar and honey. I used frozen berries for my muffins, but if you are lucky enough to live somewhere that fresh berries are plentiful (and affordable) then you can use these too. If using frozen berries, do not defrost before using.

When you are making a low-fat, low-sugar baked good you need to pay attention to other ways to add flavour. We rely heavily upon fat and sugar for flavours in our food (think buttery chocolate chip cookies) so when you minimise or eliminate them you need to replace the flavour they supply with other ingredients. These muffins are made on a mix of wholemeal flours, which contribute their own unique flavours. The batter is also spiced with cinnamon, a touch of ginger, and vanilla essence. We’ve taken away the fat and sugar, but with these addition we have kept all the flavour! Just a warning, because these are low-fat and low-sugar they are best eaten on the day they are made as they will spoil quickly (fat and sugar are also excellent natural preservatives). The good news is that if you wrap them well in plastic wrap they freeze well for up to two months. Just defrost them in the microwave for 1 minute on medium, or defrost on the bench for an hour or so.

Healthy Mixed Berry Muffins 4I love having a big batch of wrapped up muffins in the freezer. When I am searching for a light weekend snack before my morning run, or something sweet for afternoon tea, I can simply defrost one of these muffins, pour myself a cup of tea and read my latest book. In fact, I think I’m going to have one right now! These would also be great for packing in little one’s lunch boxes for healthy morning and afternoon tea treats and kids can help out with the measuring and mixing of this easy recipe too!

Healthy Mixed Berry Muffins | Gluten Free | Thoroughly Nourished Life

Healthy Mixed Berry Muffins

Gluten Free | Makes 16 muffins | Best the day they are made. Wrap leftovers well and freeze for up to two months

Note: if you do not require these to be gluten free you can substitute the first five ingredients for 2 1/2 cups plain flour.

Ingredients

  • 70 grams almond meal
  • 70 grams brown rice flour
  • 70 grams white rice flour
  • 70 grams sorghum flour
  • 70 grams buckwheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1 cup no sugar added apple puree
  • 1 cup buttermilk
  • 1 egg
  • 1/4 cup honey
  • 1/3 cup brown sugar
  • 1 teaspoon vanilla essence
  • 3/4 cup fresh or frozen raspberries
  • 3/4 cup fresh or frozen blueberries

Method

  1. Preheat your oven to 200C (400F) and grease 16 holes of two 12-hole muffins very well. I used a spray olive oil for mine so that it definitely did not stick.
  2. In a large bowl whisk together almond meal, brown rice flour, white rice flour, sorghum flour, buckwheat flour, baking soda, salt, cinnamon, and ginger.
  3. In a medium bowl whisk together apple puree, buttermilk, egg, honey, brown sugar, and vanilla essence until very well combined.
  4. Mix wet ingredients into dry ingredients until just combined. Do not overmix.
  5. Add frozen berries and use a large wooden spoon to gently mix berries through the batter. Do not overmix or you will crush the berries and stain the batter.
  6. Spoon batter into prepared muffin tins until cups are about 3/4 full. This will ensure your muffins pop up above the holes and give you that coffee shop look.
  7. Bake for 20-25 minutes or until muffins bounce back when lightly touched.
  8. Remove and cool for 10 minutes in the tin before removing and cooling completely on a rack.

Healthy Mixed Berry Muffins | Gluten Free | Thoroughly Nourished Life

Peanut Butter and Millet Muffins (gluten free)

Thanks to all your kind comments on my last post and the decision I have made regarding university and choosing to pursue my writing goals instead. Each one meant so very much to me.

Peanut Butter and Millet Muffins | Gluten Free | Thoroughly Nourished LifeIf we were having a coffee date this morning I would tell you all sorts of things. I tend to share deep thoughts with people very quickly. Susan Cain would tell you that this is because I strongly identify as an introvert. My Dad would tell you its because in my family no topic is off limits. Both of these things are true. I don’t do very well with sticking to moderate topics of conversation for very long, and give me too many glasses of wine and very shortly I will start asking you all sorts of questions that get down to the deep and sticky parts that make you who you are. Lucky for me I met Chris, who is also a deep and sticky sort of conversationalist. Made for each other I tell you. Sometimes talking this way makes people uncomfortable. I think that if you enter into deep conversations without judgement, and give people a willing ear, then they are more likely to open up and tell you the truth that perhaps they have been longing to speak, but just haven’t found the right person to listen to them.

If we were having coffee this morning I would also be sure to bring along a plate of these muffins fresh from the oven. We would tear them open and smell the cinnamon in every crumb. We would enjoy the crunch of the seeds inside the soft fluffy gluten free crumb and ‘mmmm’ over the peanut butter background. Once we had eaten our fill I would tuck the rest of the muffins into a napkin for you to take home, because that is how I would say, without words, that I care about you.

Peanut Butter and Millet Muffins | Gluten Free | Thoroughly Nourished Life

I made these muffins with a new-to-me peanut butter from a company called ‘Blessed & Lucky‘. A friend (with whom I have had many deep conversations over coffee) recommended their cinnamon spice nut spread to me. After eating spoonfuls out of the jar as a dessert treat over the past couple of nights I really wanted to try to bake something with it. These gluten free muffins are the perfect morning tea treat. They are sweet from the apple purée and brown sugar, and moist from the smooth peanut butter. Each bite is filled with crunchy millet, and pumpkin and sunflower seeds. I used a combination of flours here, and a combination of baking powder and baking soda means the muffins rise high above the papers. These muffins are not like other gluten free creations that turn out stodgy and sticky and glue like on the interior. No, these are bakery level fluffy, moist and flavourful.

Won’t you come over for coffee?

Peanut Butter and Millet Muffins | Gluten Free | Thoroughly Nourished Life

Peanut Butter and Millet Muffins (gluten free)

Makes 8 medium muffins | gluten free | freeze well wrapped for up to 2 months

note: you can use 150 grams of plain flour to replace the total amount of flours and almond meal instead | if you cannot find Blessed & Lucky Cinnamon Spice Nut Spread, just increase the cinnamon to 1 teaspoon and use unflavoured peanut butter instead

Ingredients

  • 30 grams brown rice flour
  • 40 grams white rice flour
  • 40 grams sorghum flour
  • 40 grams almond meal
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 cup apple puree
  • 1/4 cup milk
  • 1 large egg
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons Blessed & Lucky Cinnamon Spice Nut Spread
  • 1/3 cup brown sugar
  • 1/4 cup + 2 teaspoons millet (uncooked)
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons sunflower seeds

Method

  1. Preheat your oven to 190C (375F) and line 8 holes in a 12-hole (1/3 cup capacity) medium muffin tray with muffin papers. Set aside until required.
  2. In a large bowl whisk together brown rice flour, white rice flour, sorghum flour, almond meal, baking powder, baking soda, salt, and cinnamon.
  3. In a separate bowl whisk together apple puree, milk, egg, vanilla extract, nut spread, and brown sugar until smooth and no lumps of nut spread remain.
  4. Use a wooden spoon to stir wet ingredients into dry ingredients until just combined.
  5. Add 1/4 cup millet, and pumpkin and sunflower seeds.
  6. Divide batter between muffin papers. Sprinkle reserved millet seeds over the tops.
  7. Bake muffins for 15 – 20 minutes. Rotate tray halfway through cooking time. Muffins are done when you can touch the tops lightly with your fingertip and they bounce back.
  8. Remove from oven and allow to cool.
  9. Store in an airtight container for up to two days. Best eaten on the day they are made.

Peanut Butter and Millet Muffins | Gluten Free | Thoroughly Nourished Life