These Banana Chocolate Cherry Muffins are a rich and extremely moreish treat. They're filled with healthy ingredients and contain a mere tablespoon of added sweetener. They contain AIP reintroduction foods but are easily adaptable to the elimination phase.
About the main ingredients
Coconut Flour - is unique and cannot be substituted 1:1 by any other flour. It has many nutrients but can be hard to digest for some people, due to its high inulin content. If this applies to you, see the recipe archives for baked treats and desserts that contain other AIP compliant flours.
Tigernut Flour - tigernuts are not actually nuts, they are tubers that can be traced back thousands of years. They are an excellent form of resistant starch, meaning they feed the beneficial bacteria living in the large intestine. Tigernut flour is naturally sweet, which means the sugar content in these muffins can be extremely low.
Coconut Milk - it's important to read labels because many manufacturers add emulsifiers such as guar gum, to stabilize and thicken coconut milk. I've linked to the coconut milk I used here and in the recipe below.
Eggs - highly nutritious, they are a rich source of fat soluble vitamins which are valuable for gut healing. Whole eggs are a stage 2 reintro - the yolks are stage 1, the whites are stage 2. Be sure to reintroduce the yolks and whites separately. If you're on the elimination phase of the protocol, watch this space as I'll be updating the recipe with gelatin "eggs" very soon!
Cocoa Powder - go for quality when purchasing cocoa powder, since the method of processing determines the nutritional outcome. Avoid alkalized cocoa, for this reason. Cocoa powder is a stage 1 reintroduction but if you're on the elimination phase you can easily use carob powder instead.
Cacao Nibs - Cacao nibs are made from crushed cocoa beans and are rich in antioxidants. They add a little crunch to the recipe without any sweetness. If you prefer chocolate chips, these are the ones I use. Note cocoa beans are actually seeds, so this is a stage 1 reintroduction food. If you have yet to reintroduce cocoa/cacao/chocolate, simply omit or substitute with my AIP Carob Chocolate Chips.
Can I make these muffins AIP compliant?
Yes. You will be replacing gelatin "eggs" for whole eggs, using carob powder instead of cocoa powder, and carob chips rather than cacao nibs. Note: You will need to make your own carob chips since commercially made versions contain non-AIP compliant ingredients. If you don't want to make your own, simple omit them. See the recipe below for AIP compliant instructions.
Can I freeze these Banana Chocolate Cherry Muffins?
Yes. Place the cooked and cooled muffins on a parchment lined tray and open freeze. Once completely frozen, transfer to a freezer-proof container or BPA plastic bag for storage.
If you enjoy this recipe, you're going to love these too
I can't wait for you to give these Banana Chocolate Cherry Muffins a try so be sure to let me know what you think. As ever, I love getting your feedback so leave me a comment below. And don't forget to tag me on Instagram, so I can share your beautiful meal.
Banana Chocolate Cherry Muffins
Prep time: 20 minutes
Cook time: 25 minutes
Print the recipe here!
Preheat oven to 350F. Line muffin tins with 12 parchment cases.
Put the bananas, coconut oil, coconut sugar, apple cider vinegar, and vanilla extract into a mixing bowl and combine well. Gradually add in the eggs and continue mixing until the mixture is light and fluffy. Pour in the coconut milk and mix again.
Sift in the coconut flour, tigernut flour, arrowroot, cocoa powder, cinnamon, baking soda and cream of tartar. Add the salt and combine.
If you are making the AIP compliant version, prepare the gelatin "eggs". Put the gelatin into a small bowl and the hot water into another. Whisk the water into the gelatin until the mixture is frothy. Add to the mixing bowl while the motor is running, and combine for a couple of seconds.
While the motor is running, tip in the cacao nibs (or carob chips for AIP) and cherries and mix until the mixture is thoroughly combined.
Spoon the mixture into the cases, I like to use a cookie scoop, filling nearly to the top and making sure the cherries are distributed evenly.
Bake for 25 minutes until risen and firm to the touch, and a skewer comes out clean. The AIP compliant muffins will take around 35 minutes to cook.
Leave in the tins for 10 minutes, then transfer to a wire rack to cool completely. Store in an airtight container.