Easy blueberry muffins recipe using green banana flour that contains beneficial resistant starch to nourish and strengthen beneficial probiotics in the gut while enjoying a healthy breakfast or snack!
The benefits of eating starchy green bananas are making lots of waves in the health community. While some diets demonize all things starch, the truth is that it can be a very nourishing food if you get the right kind. The classic blueberry muffins recipe below uses green banana flour for a delicious and easy way to get some into your family’s diet!
What is it about the starch in green bananas and banana flour that is so good? These foods contain a special type of carbohydrate called resistant starch that nourishes and strengthens beneficial gut microbes. Hence, it is an important type of food to be eating on a regular basis if a balanced gut environment is important to you.
Other foods that contain resistant starch include:
- Retrograded potatoes (cooked and then cooled such as fermented potatoes)
- Plantains and plantain flour
- Legumes (cooked and cooled)
- Parboiled rice (including wild rice)
- Potato starch not potato flour (where to find)
- Cassava starch
Note that gut healing diets such as the GAPS protocol exclude all starch from the diet temporarily while the intestinal wall heals and seals. This doesn’t mean starch is “bad”, just that it is contraindicated until healthy digestive function is restored. Once this is achieved, resistant starch in the diet can help it stay that way! This article outlines the many benefits of resistant starch (RS) to gut health if you’d like to learn more.
Green Banana Flour Muffins with Blueberries!
Green banana flour has a mild banana taste when eaten raw. When cooked or baked as in the recipe below, however, it loses all banana flavor and has a texture very similar to light wheat flour. It is a very good choice for making low to no grain baked goods.
What’s more, preliminary research has shown that the type of RS in banana flour is more resistant to heat than other sources like potato starch, which is encouraging for those of us who might prefer to cook with it than eat it raw. In addition, after the muffins cool, a portion of the resistant starch becomes active again.
The most surprising thing I discovered about green banana flour is how it soaks up the moisture! It is definitely the thirstiest flour I have ever baked with requiring more than a little trial and error to get the right consistency for muffin batter.
Green Banana Flour Blueberry Muffins Recipe
Easy recipe for blueberry banana flour muffins using green banana flour that contains beneficial resistant starch to nourish and strengthen beneficial probiotics in the gut.
- 1 cup green banana flour
- 1 cup gluten free flour
- 3 eggs large, preferably pastured
- 1/2 cup date syrup
- 1/2 cup coconut oil expeller pressed, preferably organic
- 1 cup blueberries preferably organic
- 1/2 - 1 cup whole milk
- 1 tsp baking powder
- 1 tsp vanilla extract
- 1 pinch sea salt
Preheat oven to 350 F/ 177 C. Mix banana flour, gluten free flour, sea salt and baking powder together in a mixing bowl.
In a separate bowl, beat eggs and mix in date syrup, coconut oil, and vanilla extract.
Combine the wet and dry ingredients together until well blended.
If the batter is too thick, slowly thin with whole milk until a consistency like homemade frosting is achieved.
Fill muffin cups about 3/4 full with batter.
Press about 6-7 blueberries into each batter filled cup. Leave a few blueberries poking out of the top.
Bake at 350 F/ 177 C for 20 minutes. Remove from oven, cool and then enjoy a muffin or two with a generous square of grassfed butter on top.
Keep in an airtight container on the counter for quick and easy snacking. Refrigerate muffins you will not use in 1-2 days.
If you wish to make these muffins completely grain free, I would suggest this recipe for grain free blueberry muffins.
Maple syrup may be used instead of date syrup if desired.
More Healthy Muffin Recipes!
Try these other muffin recipes too!
It looks delicious. Can’t wait to try it!!
Hi – Do you think I could use unsweetened almond milk instead of whole milk?
Probably would work fine, but I have not tried it. If you do, please use the almond milk with no additives in a bottle in the refrigerated section of the healthfod store or make your own. Please do not use almond milk in a carton. https://www.thehealthyhomeeconomist.com/coconut-and-almond-milk-in-cartons-not-a-healthy-buy/
When you bake with the green banana flour does it lose the resistant starch?
Yes, you lose some.
I made these last weekend right after you posted the recipe. I loved the texture and that they were only mildly sweet. Most muffin recipes taste like birthday cake instead of a healthy breakfast pastry! Thanks for not overloading the recipe with sugar!
Elsha De Jong
Your link to Amazon is not producing “green banana flour”. I have this more often with products your recommend. Why is this? Thanks! Elsha
I checked the link in the recipe and it goes to the same brand of organic green banana flour I used for this recipe. Not sure what the problem might be on your end.
I am so glad you posted this. I have a bag of banana flour that I bought a couple of months ago. I got it because it looked interesting, but I had no idea what to do with it. Now I do!