Healthy Gluten-Free Baking: Gluten-Free and Flour-Free Banana Muffins

Gluten-free baking has been lacking in flavor, fibre and nutrition for too long. Many recipes rely on gums, starches and refined flours. depend on gums, starches and refined flours. The method we are introducing here, on the other hand, uses pre-soaked whole grains and is an amazing alternative as it produces baked goods of great texture, taste and nutritional quality.

It is also much cheaper to prepare than pre-packaged gluten-free blends and traditional gluten-free recipes. This helps to make gluten-free cooking and baking accessible to everyone, allowing the entire family to eat the same meals. 

I usually refer to these recipes as "blender recipes" because, after the whole grains are soaked to allow the breakdown of enzyme inhibitors and increase nutritional value, they are processed in a blender for use in a pancake, muffin, cake or cookie recipe.

The texture of the baked goods made from blended grains is superior to those produced from gluten-free flours and is much closer to the texture we are used to. They are also much more nutritious and economical! Gluten-free "blender" recipes are some of my favourite recipes and certainly worth the extra effort to set some grains to soak in advance of baking time.

So here’s a basic blender recipe for-

Gluten-free Flour-free Banana Muffins

1 1/3 cups brown rice

1/2 cup whole millet

1/3 cup raw buckwheat

1 Tbsp. apple cider vinegar


1 1/4 cups water

2-3 ripe bananas

2 Tbsp. oil/butter

3+ Tbsp. honey*

1 tsp. apple cider vinegar

1/4 cup ground flax

1 tsp. cinnamon

¼ tsp. nutmeg

3/4 tsp. sea salt


2 tsp. baking powder

½ tsp. baking soda

Soak grains overnight (or for at least 8 hours) in plenty of water plus the 1 Tbsp. vinegar. Drain and then add to blender with the ingredients in the right column. When the batter is smooth, gently blend in baking powder and soda (sift through a sieve and whisk in to avoid lumps). Pour into oiled muffin cups. Bake at 400 degrees for about 20 minutes. Makes about 1 1/2 dozen muffins.

* or agave or maple syrup

Option: add 1 cup of raisins to muffin batter before baking.

Be sure to oil your muffin cups well so they release easily. I prefer using a baking stone (muffin top style) as the clean-up is simplified.

These muffins keep well and freeze great!
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