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Healthy Gluten-Free Baking: The BEST Banana Muffins


Gluten-free baking has often been criticized for lacking in flavor, fiber, and nutrients due to the reliance on gums, starches, and processed flours. However, this new baking method utilizes presoaked whole grains as an alternative, resulting in baked goods that are delicious, nutritious, and affordable. Not only does this method produce baked goods with excellent texture and flavor, it is also more affordable than using gluten-free blends or following conventional gluten-free recipes. Additionally, this approach makes it possible for everyone in the family, including those with gluten intolerance, to enjoy nutritious and appealing gluten-free meals.

I like to call these types of recipes "blender recipes" because they involve soaking whole grains to break down enzyme inhibitors and enhance their nutritional value, and then blending them to be used in pancake, muffin, cake, or cookie recipes.

Baked goods made with soaked grains have a texture that is superior to those made with gluten-free flours and more similar to traditional products made with white flour. They are also more nutritious and cost-effective. "Blender" recipes using gluten-free grains are some of my favorites because the extra effort of soaking the grains beforehand is worth it for the final result.

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!