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

Far too long, gluten-free baking has lacked taste, fiber, and protein, as most recipes rely on gums, starches, and processed flowers. This baking technique, in contrast, uses presoaked whole grains and is a wonderful alternative as it produces baked goods with great texture, flavor, and nutritional quality. Cooking this is also much simpler than gluten-free mixtures and traditional gluten-free recipes. This has the added benefit of keeping healthy, gluten-free meals available and attractive to the family. (Don't make gluten-intolerant family members eat differently than others!). 

I generally refer to such recipes as "blender recipes" because the whole grains are soaked for a length of time to enable the breakdown of enzyme inhibitors and improve nutrient benefit, and then processed in a blender to be used in a pancake, muffin, cake or cookie mix.
The consistency of baked goods produced from mixed soaked grains is better to those produced from gluten-free flours and much more comparable to white flour products we are used to. They're both nutritious and cultural! Gluten-free blender recipes are some of my favorites and certainly worth the additional effort to set some grains to soak before baking time.

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.

Make sure your muffin cups are well oiled, so they can easily free. I like to use a baking stone (top style muffin) because it simplifies the cleanup. 

These muffins stay fresh and freeze well!


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