This sh*t is bananas, B-A-N-A-N-A-S! In all seriousness, I was excited to see that Monash University re-tested bananas. I LOVE my bananas RIPE. When I eat them plain, I like to have some brown spots and zero green and when I’m baking, well…they are brown. Am I the only one that is familiar with the fine line between banana bread or the trash? Luckily they usually wind up used as I am trying my best to shop smaller to combat food waste.
I couldn’t help but wonder…were the darker bananas better or worse for my sensitive tummy? Drumroll…yep, kind of as I feared – it is worse. The green aka unripe bananas are low FODMAP, but the ripe bananas are high in oligo-fructans – insert sad face. The good news is, we can still do a small serving (1/3) of ripe banana. Perhaps the best news of all, if you aren’t sensitive to bananas, then this news shouldn’t impact you. Remember, we are all different! Here is the article in case you’d like to read more: Update: Bananas Re-Tested. You can still stay low-FODMAP if you only eat two of these muffins – which is hard because they are kind of addicting.
Given this news, and debating my sensitivity, I opted to use bananas that were yellow with bits of brown (versus mostly brown before).
- 3 medium ripe bananas
- ¼ cup melted butter (or coconut oil)
- ½ cup sugar
- 1 egg
- ½ teaspoon almond extract
- ¾ teaspoon baking soda
- pinch of salt
- 1¼ cup gluten free flour
- ¾ cup chopped walnuts
- Preheat oven to 350 degrees.
- In a medium bowl, mash bananas with a fork and mix in melted butter, sugar, egg and almond.
- Add baking soda and salt.
- Mix in gluten free flour until just combined.
- Lightly fold in walnuts to mixture - do not over mix!
- Prepare 2 mini muffin tins with spray oil.
- Using a cookie scooper, fill muffin cups ¾ of the way full.
- Bake in oven for 20 minutes - they will turn slightly golden and a toothpick comes out clean.
- Set to cool on a wire rack and then enjoy!
- Use a cookie scoop to get even amounts of batter in the tins. I use OXO Good Grips Medium Cookie Scoop.
- Double the recipe. I made this cooking for one, but you could double and do full size muffins too!
- I use Bob’s Red Mill Gluten Free Flour 1:1
- Make it vegan – use coconut oil instead of butter.
- Allergic or don’t like nuts? Sub vanilla extract for the almond extract and eliminate the walnuts.
- Want more of a treat? Try half walnuts and half chocolate chips.
- Place muffins in an air-tight container after they cool.
You may also like my Pumpkin and Oat Muffins – Gluten Free! recipe.
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