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

For far too long, gluten-free baking has lacked flavour, fibre, and nutrition since most recipes rely on gums, starches, and processed flours. This method of baking, on the other hand, employs presoaked whole grains and is a fantastic option since it produces baked items with excellent texture, flavour, and nutritional value. It's also a lot less expensive to make than gluten-free mixes and typical gluten-free recipes. This has the extra benefit of making nutritious gluten-free dishes more cheap and appealing to the entire family. (No more forcing the gluten-intolerant member of the family to eat differently than the others!)

I call these recipes "blender recipes" because the whole grains are soaked for a length of time to allow enzyme inhibitors to break down and boost nutritional content before being pureed in a blender for use in a pancake, muffin, cake, or cookie recipe.

The texture of baked items created with blended soaked grains is superior to that of gluten-free flours and considerably closer to that of white flour products. They're also healthier and more cost-effective! Some of my favourite gluten-free "blender" recipes are worth the extra effort of soaking some grains ahead of 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 the grains in plenty of water and 1 tablespoon vinegar overnight (or for at least 8 hours). Drain and combine with the items listed in the right column in a blender. Blend in the baking powder and soda until the batter is completely smooth (sift through a sieve and whisk in to avoid lumps). Fill muffin tins halfway with batter. Preheat oven to 400°F and bake for 20 minutes. This recipe makes approximately 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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