PEANUT BUTTER BANANA MUFFINS
Many mornings, I find myself wandering around the kitchen, wondering what I should eat before my workout. It is a challenge because athletes really cannot eat heavy meals before exercising. If they do, they may suffer cramps or throwing it back up. No thanks!
In addition, we are all busy these days and no one wants to take a lot of time preparing food, especially when you want to get out the door and start your workout. Most importantly, pre-workout snacks need to be something substantial that will keep the tummy full and the blood sugar stable throughout the entire workout.
Like my mother and sister, I am one of the lucky people who have Celiac disease (no wheat, oats, rye or barley). So there goes a nice bowl of oatmeal or cereal. I am also dairy free which limits anything that has milk in the ingredients. My mom and dad also maintain their health using a low carb diet plan so I have adapted some of those ideals.
So what on earth do I eat before a morning workout that is substantial while also gluten and dairy free?
I have experimented with different foods, but after awhile, I got sick of the same old thing. I also got jealous of my running buddies who would have a nice soft, carb loaded muffin before a long run. Or my brother who is neither low carb, dairy free, or gluten free who can eat anything he wants with no problem.
With that in mind, I set off to create a Gluten Free, Dairy Free, Low Carb muffin!
For starters, I wanted to make something that my whole family could enjoy. So, that obviously meant gluten free, dairy free, and low carb. I also wanted to come up with a recipe that tasted indulgent but healthy.
After a few tries experimenting in my kitchen, I came up with a Peanut Butter Banana Muffins recipe.
The First Batch of Peanut Butter Banana Muffins
When I made the first batch of muffins and placed them in the oven, after about five minutes, the aroma of the muffins began to fill the kitchen. My sister, who has Down syndrome and likes to spend most of her time in her bedroom, appeared in the kitchen and peered into the oven. I could tell she could smell the deliciousness from upstairs. “What are you making,” she asked me. “Muffins for everyone,” I replied. Her eyes opened wide. “What’s in them?” “Banana, peanut butter….” I said but before I could say anything else she interrupted me with, “I don’t like banana. It’s healthy.”
As you can see, it is hard to please everyone in my family. For starters, Kara is put off by anything that sounds healthy. Don’t worry, she does eat healthy foods, but is hesitant to try new healthy food options. “Oh, you’re going to try these Peanut Butter Banana Muffins and you are going to like it!” I said in a joking tone. “Fine,” she said as she went back upstairs to her room.
When the muffins were done baking and cool, I made the glaze and drizzled it all over the muffins. Just then, my mom and brother came back from doing errands.
“What’s that smell?” my brother asked.
“I experimented and made a muffin recipe. They are Peanut Butter Banana Muffins. Want to try one?”
He gazed at the muffins with a hesitant look. He is another one that is picky about his food selections, especially if I make it because that is an indication that it must be gluten free, dairy free, and healthy. But, he picked one up and took a bite.
“Wow, these are actually really good,” as he threw the rest of the muffin straight into his mouth. “Can I have another one?”
“Sure!” I said proudly.
“Save one for me!” my mom said as she walked into the kitchen. She picked one up and immediately took a bite. Then, she grabbed another one!
Kara then appeared in the kitchen and asked if they were ready yet. I gave her one to try. She took a bite. “Mmmmmmm” she said as she eyed another muffin. My mom let her have another muffin since each of them had two.
They all devoured two muffins before I even got to taste one!
So, I took my turn and grabbed one of my creations and took a bite.
“Wow,” I thought to myself. “This actually tastes pretty good!”
It was exactly what I wanted, light, filling, and most importantly delicious! Perfect for tomorrow’s pre-workout snack.
Delicious Gluten free, Diary free, Low Carb Peanut Butter Banana Muffins that will fuel your next workout. Easy, fast and grab and go option.
- Mix together almond flour, coconut flour, baking powder, xanthan gum, salt, and Monk fruit Sweetener in a large bowl.
- Add the Apple sauce and mashed banana and stir together.
- Stir in the coconut milk and egg then add to the flour mixture and mix just until combined.
- Place the batter in a lined or well-greased muffin tin. (About 3 tbls in each tin)
- Bake at 350 °F for 10-14 minutes. Cool muffins for about 10 minutes.
- For the glaze, add the PB powder and water and mix well.
- Dip muffin tops into the glaze or drizzle on top.
- ENJOY 🙂
Nutrition per muffin: Calories 101 Fat 5.2 Sat Fat 1.3 Carbs 9.2 Net Carbs 6.0 Fiber 3.2 Sugar 3 Protein 4.3