Banana & Applesauce Muffins

These muffins are delicious. They are perfect for hungry growing toddlers and make for a wonderful addition to a scrambled egg breakfast or tossed into a school lunchbox. They are also perfect for “baby led weaning” as they are refined sugar free (only sweetened with bananas and applesauce!) We’ve been alternating between serving these muffins to our little 8 month old and the savory grain free broccoli & carrot muffins which she also loves (I like serving savory muffins often so my kids won’t always associate a muffin as a sweet treat).

These muffins are made with coconut flour which is a nice flour to incorporate as it’s grain free and easier on the digestive system of little ones. And because coconut flour acts like a “sponge” these muffins require 4 eggs which intern makes them very high in protein! I’ve said this before but there is nothing wrong with serving grains to babies as long as they are properly prepared. That means either soaked or sprouted before cooking. This is essential at breaking down the anti nutrients and making them more nutritious and gentler on the digestive system. If you are curious about all things grains and soaking'/sprouting I highly recommend the book Nourishing Traditions by Sally Fallon. It’s incredible!

Anyhow, back to these muffins. These are a wonderfully easy muffin to whip up on a busy morning and keep on hand all week long. Aside from the coconut flour, you probably have most of the ingredients on hand.

These muffins are a cozy, tasty, fun muffin to share with your little ones. My daughter Pepper and I love to eat these as an afternoon snack with steamed milk (and if you are like my daughter, you’ll enjoy dunking a muffin into the warm frothy milk for an extra tasty treat!) My 8 month old daughter is also a big fan of these and she will eat her’s right along with us. Of course the majority of Maize’s muffin ends up on the floor so our dog Stoney gets to enjoy these as well! It’s a family party when these muffins are being served!

Before we jump to the recipe let me break down some of the awesome nutritional benefits of these.

Bananas are rich in soluble fiber and studies have shown that they typically won’t spike your blood sugar. They contain potassium, magnesium and antioxidants which makes bananas a wonderful fruit to serve young growing children. They are also a heartier fruit and can help keep your kiddo fuller longer.

Apples- An apple a day keeps the doctor away! We all know that saying. Apples are awesome. Studies have shown that apples may lower people’s risk of cancer, diabetes and heart disease. They contain polyphenols which is an important group of antioxidants. They are also a great source of fiber and vitamin C.

Eggs are a wonderful source of some of the harder to get nutrients like vitamin D and B12. They’re also a great source of the essential mineral iodine. Eggs are a complete protein as they contain all essential amino acids.

Coconut Flour is high in fiber, potassium, iron, and plant-based protein. It’s a wonderful alternative to wheat flour as it’s nutritional value is way higher!

Alright, now that we know a bit more about the health benefits of these muffins, let’s get baking. Grab you’re eager to help toddler, a few wooden spoons and get after it!

Banana Applesauce Muffins

PREP TIME: 10 minutes    COOK TIME: 25-30 MINUTES    SERVES: 10 standard size muffins

• 1/2 cup coconut flour

• 1/4 teaspoon baking soda

• 1/4 teaspoon salt

• 1/2 teaspoon cinnamon

• 1/4 cup melted coconut oil

• 1/2 cup mashed ripe banana

• 6 tablespoons applesauce

• 4 large eggs, whisked

• 1 teaspoon vanilla extract (optional)

Preparation

1. Preheat the oven to 400F. Line a standard size muffin tin with paper liners and set aside.

2. In a medium size bowl whisk together the coconut flour, baking soda, salt and cinnamon.

3. In a large bowl combine the melted coconut oil, banana, applesauce, eggs and vanilla. Really use your muscles here and whisk this until it’s completely smooth. Add the flour mixture to this and continue to mix until everything is well incorporated.

4. Divide the batter between the muffin tin and place in the oven. Bake until a toothpick comes out clean when inserted into the center of a muffin, about 25-30 minutes. Cooking times will very from kitchen to kitchen. My muffins were done just after 30 minutes.

   Notes

   There isn’t an alternative for the coconut flour for this particular recipe. The proportions of the wet ingredients account for the way the coconut flour absorbs them so these won’t work with any other flour.

   Store muffins in a sealed container and place in the fridge for 6 days. Gently reheat before serving for the best flavor and texture.