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

For too long, gluten-free baking has been lacking in taste, fiber and nutrition, as most recipes rely on gums, starches and refined flours. This method of baking, on the other hand, uses pre-soaked whole grains and is a wonderful alternative as it produces baked goods of great texture , taste and nutritional quality. It is also much easier to cook than gluten-free mixes and conventional gluten-free recipes. This has the added benefit of keeping healthy gluten-free meals accessible and appealing to the whole family. (No longer making the gluten-intolerant family member eat differently from the rest of them!).

I usually refer to these recipes as "blender recipes" because the whole grains are soaked for 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 the baked goods made from blended grains is superior to those made from gluten-free flours and is much more similar to the texture of the white flour products we are used to. They too are more nutritious and more economical! Gluten-free “blender” recipes are some of my favorites and definitely worth the extra effort expended to set some grains to soak in advance of 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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