Gluten Free Teff and Banana Mini Muffins
Yields: 24 mini muffins Prep Time: 15 minutes Total Time: 45 minutes
Free of refined sugar and gluten, these little mini muffins are packed with protein, fiber and iron from oatmeal and teff and are naturally sweetened by bananas and a bit of honey.
2 cups ripe bananas (about 3 medium bananas)
1/4 cup avocado (or preferred) oil
1/4 cup high quality honey*
1 cup oat flour (or ground old fashioned rolled oats)
1/2 cup teff flour
3 tablespoons ground flax seeds
2 teaspoons baking powder
1/2 teaspoon salt
*I like to pour the oil first, so the same measuring cup can be used for the honey. With the cup coated in oil, it makes it much easier to pour the honey right into the mixing bowl!
1. Preheat oven to 350 degrees Fahrenheit.
2. Mash bananas in a bowl and add in 1 egg, oil and honey. Mix well.
3. To the banana mixture, add oat flour (I just grind 1 cup of old fashioned oats in a coffee grinder like this one.), ground flax seeds**, teff flour baking powder and salt. Mix until well combined.
**Due to the high oxidation rate of ground flax seeds, I prefer to purchase whole flax seeds, and grind them as needed in a coffee grinder. You’re probably thinking – “geez, she uses a coffee grinder for everything!” And you’d be right!
4. Spoon batter into mini muffin tin just until fill line, or right under it. (I use a silicone coated pan that is non-stick, yet has no PTFE or PFOA. I have not tried this recipe with mini muffin paper cups, but would imagine it would be just fine.)
5. Bake at 350 degrees for about 15 minutes, or until cooked through. Let cool in pan about 5 – 10 minutes, and then remove from pan.
I have repeatedly shared my love for muffins, or basically any bake-ahead breakfast item. It makes our mornings SO much easier. We all still have our morning chores, so it is so helpful to cross making breakfast off the list.
And even better than a make-ahead breakfast is one that is incredibly healthy as well. As mentioned above, these little muffins are sweetened only from the natural sugars in the bananas and honey. I appreciate this a lot, as sometimes it can be challenging to keep the level of sugars low, as they add up quickly. Sugar is one of those anti-nutrients that seems to be added in everywhere, especially in products marketed as “healthy”. If you’d like an overview of why I try to avoid added sugars, here is a brief article I put together, with a great visual I might add!
Teff is an unsung nutrient in my humble opinion. It is loaded with protein and fiber (so great for digestive systems that may be a little backed up). Equally, it is pretty easy to digest and free of common allergens. It has a bit of a cocoa flavored undertone, so I liked adding it to this recipe to complement the banana and oats.