banana muffins ~gluten/dairy free~

I’ve been searching for a muffin recipe that isn’t overflowing with sugar, butter and wheat.  It was pretty much impossible, so I came up with this recipe instead!

It was the first time I have tried baking with gluten-free flour.  I used Bob’s Red Mill Gluten Free All Purpose Flour, which can be substituted for wheat flour in a 1:1 ratio.  I was pleasantly surprised with the outcome!  I used ground flax seeds and oatmeal for added nutrition.

gluten:dairy free banana muffins

 Gluten/Dairy Free Banana Muffins


¾ cup gluten-free all purpose flour

½ cup old fashioned oats

½ cup ground flax seeds

1 teaspoon baking soda

½ teaspoon baking powder

2 eggs, slightly beaten

2 ripe bananas, mashed

¼ cup honey

½ cup applesauce

½ tablespoon vanilla

¼ cup raisins

2 tablespoons brown sugar for topping


-Preheat oven to 325

-Lightly coat a muffin tin with baking spray

-Mix wet ingredients together in a mixing bowl, add mashed bananas

-Stir dry ingredients together in a separate bowl

-Add dry ingredients to wet ingredients, add raisins

-DO NOT OVER MIX, gently fold ingredients together until combined

-Spoon batter into a muffin tin

-Bake for 20 minutes or until tops are golden brown

-Remove from oven and evenly sprinkle with brown sugar

-Let cool on a rack


banana muffins ~gluten:dairy free~

These muffins are fluffy, light and delicious!  Since they are low-sugar and high in wholesome ingredients I feel good about giving them to Noah for a quick breakfast or a snack!

fat 101


In the ever-changing world of nutrition fads come and go.   To prevent disease we were once taught to fear fat and choose “low-fat” or “fat-free” foods.  We took pure foods and twisted them into chemically laden fake foods for the sake of lowering the fat content.  This horribly backfired on us and caused the rates of obesity, heart disease and diabetes to climb even higher.

Our society is obsessed with losing fat that we fear eating fat.  Our bodies need fat, they CRAVE fat, give them fat!  Now, I’m not talking the fat you find in a quarter pounder and fries.  I’m talking about natural fats, mostly in the form of plants.



Healthy fats are essential to the function of life.  For starters, fats protect our organs, aids in the absorption of vitamins, helps with brain development, keep us happy and decreases the risk of heart disease.  We are told to eat more “good” fat and decrease “bad” fat but what does that mean?

Good Fats:

Monounsaturated:  Found in foods such as olive oil, avocados and nuts.  Helps lower cholesterol and keeps blood sugars in check.

Polyunsaturated:  Found in foods such as fish, flax, nuts and seeds.  Contain omega 3 and omega 6 fatty acids, which decrease the risk of developing elevated cholesterol and high blood pressure.


Bad Fats:

Trans fat:  “Man Made” hydrogenated or partially hydrogenated oils.  Used in processed foods due to its long shelf life.  Found in microwave popcorn, processed crackers and packaged baked goods.  Increases the BAD cholesterol (LDL) and decreases the GOOD cholesterol (HDL).  AVOID THESE FOODS

Saturated fat:  Naturally found in foods such as butter, cheese, meat and lard.  Keep these foods to a minimum to avoid elevated cholesterol and clogged arteries.

please do not continue reading if you are offended by swearing…

i couldn't say it better

i couldn’t say it better

You’ve never heard of someone becoming unhealthy or over weight from eating too many avocados or flax seeds, have you???

Here are a few options to increase healthy fats in your day!

Blend chia seeds into smoothies

Drizzle olive oil on salads or steamed veggies

Snack on trail mix

Top an apple with almond butter

Spread avocados on a sandwich

Add flax seeds and walnuts to your morning oatmeal


For any questions on this topic or other nutritional concerns contact me at