Flourless Banana Berry Muffins

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

I have a real weakness for blueberries in general, and for blueberry muffins, specifically!  I mean who doesn’t love plump and juicy purple blueberries?!?  I enjoy them in smoothies, on granola, in salads, and out of hand, but nothing satisfies my blueberry craving like a muffin!  I think it’s the combination of the sweet batter baked up all warm and fresh, with the burst of juicy flavor from the blueberries that hit all the right notes for me!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

When my husband and I were first married and we’d come to my hometown for a visit, my dad always took us to breakfast at Perkins the last morning we were I town.  While Perkins is far from my favorite restaurant, I do have to say they serve some pretty darn delicious muffins.  And of all the variety of flavors they offer, the blueberry are by far the best!  My husband always asked the waitress what kinds they served and she’d name off several, and then he’d order blueberry anyway…..every.single.time!  🙃   There’s something so wonderful about the juicy plumpness of blueberries in a tender cakey muffin that always takes me back to those breakfasts with my dad.  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Dad’s been gone over 16 years, but if he were still alive I’m sure we’d still be enjoying muffins together, only from my kitchen these days rather than from a restaurant!  I love how certain foods, or even the scent of a food can evoke memories of a person or event.  ❤️  So today’s recipe is a nod to my dad and those breakfasts we shared with him so many years ago!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Now you might be wondering how blueberry muffins can possibly be a part of my Cook Eat Be Healthy lifestyle.  They work for me because I’ve turned the traditional muffin recipe loaded with sugar, flour, and butter on it’s ear and come up with a much healthier version that still tastes just as decadent, but doesn’t compromise my healthfulness standards! I’ve substituted old-fashioned oats for flour, banana and honey for sugar, and coconut oil for the butter.  I’ve even topped them with a oat and walnut crumble sweetened with maple syrup!  These are some seriously delicious muffins, and unless you tell your friends and family they will never even suspect they are a “healthified” version!

Flourless Banana Berry Muffins | cookeatbehealthy.com

The ingredient list for these muffins is pretty basic – in fact you probably already have everything in your pantry and fridge with the possible exception of the blueberries and the disgustingly ripe bananas!  Typically I wouldn’t come near those bananas with a 10 foot pole, but for this recipe I want not only the sweetness, but also the texture of over ripe bananas.  You’ll need old-fashioned oats, eggs, 2 bananas, blueberries, coconut oil, baking powder, baking soda, vanilla, honey, cinnamon, walnuts, and maple syrup.

Tip: You can easily substitute frozen blueberries for fresh in this recipe, just be sure to use them directly from the freezer.  DO NOT thaw them first!

The first thing you’ll want to do is stir up the oat and walnut crumble and set it aside while you mix up the muffins.  The muffins come together in no time thanks to the fact that they’re mixed in the blender which does all the work for us!  Start by whizzing the oats until they’re pretty finely ground.  Then it’s just a simple matter of adding everything else EXCEPT the berries and blending until well combined.  You may have to stop and scrape the sides a time or two.

Bonus Tip: After blending the oats, but before adding the other ingredients remove a couple tablespoons of ground oats and coat your berries.  This will help to prevent them from settling at the bottom of the muffins.

Flourless Banana Berry Muffins |cookeatbehealthy.com

Pour the muffin batter over the berries in a large mixing bowl, gently fold together, then distribute evenly among paper lined muffin tins.  I used a regular ice cream scoop to get uniform sized muffins and this recipe yielded 15 muffins.  Top the muffins with the oat and walnut crumble, pop into a 350 degree oven for 28-32 minutes, remove from the oven, and enjoy!

Flourless Banana Berry Muffins | cookeatbehealthy.com Flourless Banana Berry Muffins | cookeatbehealthy.com image

The plain ones are for my walnut hating friend and business partner…we’ve all got people like that in our lives, right?  😉  No worries though – they’re delicious naked too!!!

See how beautiful and delicious they are when they’re fresh from the oven???  YUM!!!  Bake some today – and let the memory making begin for you and your family!  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Flourless Banana Berry Muffins
Serves 15
Here's the healthy blueberry muffin recipe you've been looking for!
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
238 calories
34 g
25 g
10 g
6 g
6 g
91 g
142 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
91g
Servings
15
Amount Per Serving
Calories 238
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 142mg
6%
Total Carbohydrates 34g
11%
Dietary Fiber 4g
17%
Sugars 12g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the muffins
  1. 2 1/4 cups old fashioned oats
  2. 2 cups fresh (or frozen) blueberries
  3. 2 very ripe bananas
  4. 2 eggs
  5. 1/3 cup coconut oil
  6. 1/4 cup honey
  7. 1 tsp vanilla
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
For the Oat & Walnut Crumble Topping
  1. 1/4 cup chopped walnuts
  2. 1/2 cup old fashioned oats
  3. 1 tbsp coconut oil
  4. 1/4 cup real maple syrup
  5. 1/4 tsp cinnamon
  6. Pinch of salt
For the Oat & Walnut Crumble Topping
  1. In a small bowl, stir the walnuts, 1/2 cup oats, 1 tbsp coconut oil, maple syrup, 1/4 tsp cinnamon, and pinch of salt with a fork until well combined. Set aside.
For the Muffins
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place 2 1/4 cup oats in blender pitcher and pulse a few times until the oats resemble coarse flour.
  3. Remove 2 tbsp of ground oats and toss with blueberries in large mixing bowl to coat.
  4. To the rest of the ground oats add all the remaining muffin ingredients, except the blueberries.
  5. Blend on low until well combined, stopping and scraping sides of pitcher a few times as needed.
  6. Pour muffin batter over berries in mixing bowl and fold together gently until the berries are evenly distributed in the muffin batter.
  7. Line a muffin tin with paper liners and fill each liner about 2/3 full. I find an ice cream scoop is the perfect amount.
  8. Sprinkle Oat & Walnut Crumble over the unbaked muffins, pressing it in just slightly to ensure it adheres to the muffins while baking.
  9. Place muffin tins in preheated oven and bake 28-32 minutes until golden, and toothpick inserted in center comes out clean.
  10. Remove from oven and cool in pans 3-5 minutes, then remove from baking pans and continue to cool on wire rack.
  11. Store in a covered container.
Notes
  1. These are best enjoyed within a few days, or frozen to enjoy another time!
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calories
238
fat
10g
protein
6g
carbs
34g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Mixed Berry Crisp

Mixed Berry Crisp | cookeatbehealthy.com

Now please don’t judge me, but some of my favorite childhood memories involve food.  I guess that proves one of two things.  Either I’m a foodaholic, obsessed with just eating food, or I’ve been a ‘foodie’, obsessed with preparing and THEN eating food, for all of my life!  That’s a fine line of distinction, I’ll grant you that, but somehow it just seems a little less like a character flaw and more like a personality plus if I refer to myself as ‘foodie’ rather than foodaholic!  😜 

When I was growing up my grandpa and I always shared our birthday celebrations.  His birthday was July 5th, and mine is July 1st.  And one of the glories of summer birthdays (other than not having to go to school on my special day), is the availability of fresh berries to use as the springboard for really scrumptious desserts.  So since Lester – for some reason we always addressed him by his given name instead of Grandpa – was a chef, and I’m a certifiable certified foodie we took full advantage of those fresh summer berries by incorporating them in our birthday meal desserts!  Typically this was strawberry shortcake, and if we were feeling really ambitious, we’d make homemade ice cream to go with…..it’s no accident that our birthday parties were the best in our family!

Fresh Strawberries | cookearbehealthy.com

Now that I’m grown up I like to find new and healthier ways to use those luscious summer berries in salads, sauces, and of course, desserts!  I may no longer eat strawberry shortcake with homemade ice cream, but as a nod to my late grandpa, I wanted to develop a summertime treat that incorporates berries in a way that keeps my ‘live-it’ in mind, but sacrifices nothing in the way of flavor!

It starts with 4 different berries…I could have chosen just one or two….but then I thought why not just go for it!  The more the “berrier”, right?!?  Sorry.  You’ll get used to my jokes eventually.  I just can’t help myself!  😉  Anyway….I was at Sam’s Club and they had some of the sweetest blackberries I’ve ever tasted.  Then of course I just HAD to get strawberries, raspberries, and blueberries too.  Remember – the more, the “berrier”!  All the way home I had an inner dialogue about what to make with my treasure of berries and I finally settled on a Mixed Berry Crisp.  I know Lester would approve, and my husband wasn’t mad about the prospect of homemade crisp with fresh berries either!

Mixed Berry Crisp | cookeatbehealthy.com

 

Now before we go on to the recipe, I just want to talk for a minute about sugar.  I’ve been very strict with myself about not eating any prepared foods and one of the main reasons for that is the amount of sugar that food companies hide in their products.  I’m not against sugar per se, but I am against not knowing the source and the exact amount of added sugar I’m consuming.  For that reason I’ve not eaten any added sugar for several months.  But realistically, berries, as delicious as they are, tend to be a little tart when used in baked goods and a teensy bit of sugar really helps bring out their natural sweetness!  For this recipe I used coconut sugar.  Honestly there’s not much advantage to coconut sugar over cane sugar other than coconut sugar seems to have a lower glycemic index , and a few other nutrients that make it perhaps slightly better than regular table sugar.  The entire recipe only contains 6 tablespoons of coconut sugar.  While that’s not an insignificant amount, it’s also not an overwhelming amount considering the 10 servings the recipe yields.

Mixed Berry Crisp | cookeatbehealthy.com Mixed Berry Crisp | cookestbeheslthy.com Mixed Berry Crisp | cookeatbeheslthy.com

Mixed Berry Crisp
Serves 10
An updated version of an old fashioned summertime favorite dessert!
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Print
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
341 calories
45 g
0 g
16 g
9 g
6 g
178 g
27 g
18 g
0 g
9 g
Nutrition Facts
Serving Size
178g
Servings
10
Amount Per Serving
Calories 341
Calories from Fat 134
% Daily Value *
Total Fat 16g
24%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 27mg
1%
Total Carbohydrates 45g
15%
Dietary Fiber 11g
44%
Sugars 18g
Protein 9g
Vitamin A
2%
Vitamin C
58%
Calcium
10%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the berry filling
  1. 2 cups fresh blueberries
  2. 2 cups fresh raspberries
  3. 2 cups fresh blackberries
  4. 2 cups fresh strawberries, hulled and quartered
  5. 3 tbsp coconut sugar
  6. 1/2 tsp cinnamon
  7. 1/2 tsp almond extract
  8. 1/3 cup chia seeds
For the crisp topping
  1. 1 cup unsweetened shredded or shaved coconut
  2. 1 cup slivered almonds
  3. 1 1/2 cups old fashioned oats
  4. 3 tbsp coconut sugar
  5. 1/4 tsp cinnamon
  6. 1/2 tsp almond extract
  7. 2 tbsp coconut oil
Instructions
  1. Preheat oven to 350 degrees.
For the berry filling
  1. Combine all the berries with the coconut sugar, cinnamon, almond extract, and chia seeds in a large mixing bowl.
  2. Stir gently to evenly distribute sugar, cinnamon, almond extract, and chia seeds amongst the berries.
  3. Pour berry mixture into a 9" square baking dish at least 2 1/2 inches deep to accommodate the fruit and the topping mixture.
For the crisp topping
  1. Combine coconut, almonds, oats, coconut sugar, coconut oil, and almond extract in a medium mixing bowl.
  2. Using a fork, stir well until coconut oil is well distributed in mixture.
  3. Sprinkle topping ingredients in an even layer on top of berries in baking dish.
  4. Place in preheated 350 degree oven to bake.
  5. After baking for 35 minutes, cover loosely with aluminum foil to prevent the topping from burning, and continue baking another 25 minutes, for a total of 60 minutes, or until crispy topping is golden brown and berries are bubbling.
  6. Remove from oven and cool on rack at least 1/2 hour before serving.
Notes
  1. This is delicious served slightly warm with a scoop of vanilla ice cream, but also just as wonderful eaten chilled!
  2. Keep refrigerated.
  3. By selecting gluten free oats, and using chia seeds as a thickener for the berry filling, this is an ideal recipe for those on a gluten free diet.
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calories
341
fat
16g
protein
9g
carbs
45g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I feel like this is a recipe Lester and I would have really enjoyed for our birthday celebration and I hope you’ll enjoy it too.  Make it today to share with someone you love!  🍓❤️🍓