Three muffins with banana and pineapple chunk garnishes


These wonderful whole grain muffins are moist and tender, made with heart-healthy nuts and no refined fats—what more could you ask for? It’s a great solution for using those spotted bananas we all have from time to time, and you’ll be hard-pressed to eat just one!

Prep Instructions

  • Yield: 18 (1 muffin) servings
  • Prep Time: 15 minutes
  • Cook Time: 18-20 minutes
  • Total Time: 35 minutes

Recipe Ingredients

  • 2 cups whole wheat pastry flour
  • 3/4 cup barley flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon coriander
  • 1/4 teaspoon cardamom
  • Additional walnuts, chopped (optional)
  • 2 cups mashed ripe bananas (about 4 medium bananas)
  • 1/3 cup maple syrup
  • 1/2 cup unsweetened nondairy milk
  • 1/2 cup walnuts
  • 2 tablespoons flaxseed meal
  • 2 tablespoons frozen pineapple concentrate
  • 1 1/2 teaspoons lemon juice
  • 1 teaspoon vanilla


  1. Preheat oven to 375°F and spray 18 medium-sized muffin cups with nonstick cooking spray.
  2. Combine flours, baking powder, soda, salt, coriander, cardamom, and optional walnuts in a mixing bowl and whisk to evenly distribute.
  3. Place some banana chunks into your blender cup and blend, adding as needed until the creamed bananas measure 2 cups.
  4. Add remaining ingredients and continue blending until the nuts are completely creamed. Don’t be tempted to leave them chunky, as they are the fat that helps keep the muffins tender.
  5. Pour the blender ingredients into the dry ingredients and mix just until all is moistened; do not overmix. Scoop into muffin cups. If you desire, lightly press a few chopped nuts into the top of each muffin.
  6. Bake 18–20 minutes or until muffins are firm to touch and browning slightly.
  7. Remove from the oven and let stand several minutes before carefully turning out of muffin pans.

NOTE: The coriander and cardamom may be replaced with ½ teaspoon of cinnamon or nutmeg.

Nutritional Data

Calories: 121.83
Fat: 2.76 g
Saturated Fat: 0.26 g
Cholesterol: 0 mg
Sodium: 153.63 mg
Carbohydrates: 23.46 g
Fiber: 2.55 g
Sugars: 7.87 g
Protein: 2.66 g
© AdventHealth