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Blueberry Banana Muffins

This probably doesn't look like a post about almonds, but these delicious muffins are made with almond flour. I used Bob's Red Mill almond flour which is simply made from finely ground almonds.

Almonds provide a gluten free alternative to regular flour and are a nutrient-dense source of calcium, manganese, magnesium, riboflavin, phosphorus, potassium, copper, iron, and zinc.

They also provide protein, one of the highest dietary fiber counts of all nuts (approx. 4g/oz), and monounsaturated fatty acid (MUFA) which can have positive effects in the reduction of cholesterol levels and help reduce the risk of heart disease.

Almonds are also an excellent source of bioavailable α-tocopherol (vitamin E), a powerful antioxidant that is believed to help protect the body against free radical damage that can lead to multiple disease states and decreased immune function.

 

Ingredients

  • 3. 5 bananas
  • 1 cup blueberries (frozen are fine)
  • 3 eggs
  • 1 1/4 tsp vanilla extract
  • 2 T honey
  • 1 T maples syrup
  • 1/4 cup (4T) coconut oil
  • 300g almond flour (2.5 cup)
  • 1.5 tsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp baking soda

Instructions

  1. Mash bananas with eggs, coconut oil, vanilla, honey, maple syrup, and cinnamon. Set aside.
  2. Combine almond flour, baking powder, and baking soda in a separate bowl.
  3. Add dry ingredients to banana mixture.
  4. Once combined, gently fold in blueberries.
  5. Prepare in a greased bread pan or muffin cups (1/4 cup per muffin).
  6. Bake at 340F for 45-55 minutes or until golden and crisp on top.
  7. Double check with a toothpick or fork comes out clean. Enjoy!

 

Nutrition per muffin: 164 cal, 15g CHO, 9g FAT, 6g PRO