Flourless Tropical Muffins

Flourless Tropical Muffins | cookeatbehealthy.com

This has been a weird winter.  We’ve had a few cold snaps, but on the whole it’s been warmer than usual.  When it reaches the mid 40’s for high temperatures in the middle of January – in the middle of Iowa – we know it’s an unusually warm winter!  We’ve had one or two decent snows, but mostly our precipitation has fallen as ice (waaaaaay worse than snow) or as rain!  It’s also been gloomy and foggy and just plain blah this month!  Now don’t get me wrong…I’m not a fan of the snow per say – but I’m also not a fan of this gloominess!  Honestly, though it pains me to say it, I’d rather have things slightly colder and snowier if we could get some sun as part of the deal!

Flourless Tropical Muffins | cookeatbehealthy.com

Personally I think the ideal solution to my mid-winter doldrums would be to jet off to Hawaii or Florida!!!  But since that doesn’t seem to be in the cards (can you say college tuition payments?), I’m making do with what I have here and baking up a sweet and tasty – yet still healthy – batch of Tropical Muffins!  If I can’t actually BE in the tropics, at least I can treat myself to muffins baked with the flavor of the tropics in mind!

Flourless Tropical Muffins | cookeatbehealthy.com

This recipe started with a couple of over-ripe bananas that I wanted to use in some sort of muffin.  I like to use bananas not only because they taste fantastic, but aslo because they’re naturally sweet which makes baking sans refined sugar so much easier!  Several months ago I made Flourless Banana Berry Muffins from oats instead of flour and I really like them, so I went back to that recipe for inspiration and used old fashioned oats ground in the blender in place of flour.  The sweetness in these muffins comes not only from the bananas, but also from pineapple, dried cherries, coconut, and honey.  They’re simple to put together because the batter is mixed in the blender, then stirred together with the fruits and nuts in a separate bowl. The crunchy topping is tossed together and sprinkled on top of the muffins before baking.  Once the centers are baked, and the topping is brown and crispy, the muffins are removed and set aside to cool.  

Flourless Tropical Muffins | cookeatbehealthy.com

I like them either fresh and still warm from the oven, or about 2 or 3 days old…I know…weird like our winter! 😜  Let me explain…when they first come out of the oven they are warm and tender, the coconut topping is crispy, and they smell divine!  Then about 2 days later the topping is no longer crispy, but the muffins have become dense and moist, and somehow the flavors have even deepened and developed.  Gah…I just can’t decide whether I like fresh or 2 day old muffins the best!  Luckily we can enjoy them both ways!  Whip some up for weekend brunch, then save the rest for weekday breakfasts or a mid-afternoon snack with a cup of tea! 

Flourless Tropical Muffins | cookeatbehealthy.com

So if you’re suffering from the mid-winter blues like I am, make yourself some of these Flourless Tropical Muffins and dream of sandy beaches and warm ocean breezes!  And chin up…only 53 more days until Spring!

Flourless Tropical Muffins
Serves 15
Beat the winter doldrums with fresh-from-the-oven muffins loaded with tropical flavors!
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
277 calories
32 g
25 g
15 g
7 g
8 g
86 g
134 g
10 g
0 g
5 g
Nutrition Facts
Serving Size
86g
Servings
15
Amount Per Serving
Calories 277
Calories from Fat 124
% Daily Value *
Total Fat 15g
23%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 25mg
8%
Sodium 134mg
6%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
22%
Sugars 10g
Protein 7g
Vitamin A
2%
Vitamin C
11%
Calcium
5%
Iron
11%
* 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 1/2 cups old fashioned oats
  2. 2 very ripe bananas
  3. 2 eggs
  4. 3 tbsp unrefined coconut oil, melted
  5. 1/4 cup honey
  6. 1 orange ~ zest and juice
  7. 1 tsp vanilla extract
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
  12. 1 tsp poppy seeds
  13. 1 can crushed pineapple, undrained ~ 8 ozs.
  14. 1/2 cup chopped pecans
  15. 1/2 cup unsweetened coconut
  16. 1/4 cup chopped dried cherries
For the Topping
  1. 1 tbsp unrefined coconut oil, melted
  2. 1 tbsp honey
  3. Dash cinnamon
  4. 2/3 cup unsweetened coconut
  5. 1/4 cup chopped pecans
  6. 1/4 cup old fashioned oats
Instructions
  1. Preheat oven to 350 degrees Farenheit.
  2. Combine muffin topping ingredients in a small bowl, stir to combine, and set aside.
  3. Place 15 muffin liners in muffin tins and set aside.
  4. In a large mixing bowl combine 1/2 cup chopped pecans, cherries, 1/2 cup coconut, pineapple, and poppy seeds. Set aside.
  5. Grind oats in blender until fine and resembling flour.
  6. Add eggs, bananas, 3 tbsp coconut oil, orange zest and juice, 1/4 cup honey, vanilla, baking powder, baking soda, salt, 1/2 tsp cinnamon, and poppy seeds. Blend until well combined.
  7. Pour batter over fruit and nuts in large mixing bowl and stir to combine.
  8. Evenly distribute muffin batter among 15 muffin liners.
  9. Place an even portion of topping mixture on each muffin.
  10. Place in oven and bake 22-25 minutes until the centers test done, and the coconut is crispy and golden brown.
  11. Remove from oven, cool in baking pans for about 5 minutes, then remove to cooking rack to cool completely.
  12. Store in air tight container for up to 5 days.
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calories
277
fat
15g
protein
7g
carbs
32g
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!  🍓❤️🍓