4 Ingredient Plant-Based Vegan & Paleo Muffins
As some of you know, I tried a modified version of Whole30 in January in an attempt to find the source of some of my health problems. As I already eat plant based & vegan, it seemed like an impossible task, but over the course of 30 days, I found that 1) it’s not actually that hard or restrictive to eat that way, and 2) I actually felt a lot better when I was staying away from things like soy, rice and processed sugars!
In 2011, a lot of my friends ‘went Paleo,’ which meant that I spent a lot of time scoffing and making fun of them. I couldn’t imagine eating that way. Wasn’t it CRAZY? Didn’t they want to LIVE?? Anyway, fast-forward to now: March 2017, and I’m actually considering the idea of swearing off grains, soy, processed sugars, etc etc etc. Past Taylor would be appalled.
“I’m no longer the garbage disposal that I was at 22, and I can’t eat fried food and potato chips every day without suffering.”
The reality is, the older I get, the less my body can handle processed foods. I’m no longer the garbage disposal that I was at 22, and I can’t eat fried food and potato chips every day without suffering. After going on a food bender, I wake up with what I call a ‘food hangover,’ feeling nauseous and sluggish, finding it hard to get up and moving without an extra espresso to get me on my feet. I don’t like it. It doesn’t feel good.
That being said, I still LOVE food. I will never give up junk food 100%, it’s just not who I am. However, I am trying to learn to practice a bit more moderation. I’ve been trying out a few swaps; trying out some of the ‘healthy’ junk food (what an oxymoron) that I used to make fun of. This is one of them.
These muffins make a quick and easy breakfast or snack, thrown together in about 20 minutes total, and store well for a few days. You can make a bunch and toss them in the freezer or refrigerator so that you have something ready when your sweet-tooth strikes, or just whip them up really quickly before work or class.
What I love about this recipe is that it’s very customizable. There are only 3 base ingredients: bananas, coconut flour, and almond butter. If you don’t have coconut flour, you can toss some coconut flakes in the food processor and use it that way (it works just as well).
I like to add vanilla to mine, but if you’re worried about vanilla not being paleo (it’s apparently a point of contention; some say it’s negligible, some say that even a little bit of something counts), you can omit it. It also works well with raw cacao powder, dry fruit, or whatever other combination you can think of. I say it’s a 4-ingredient recipe, but really, you can make it with just the 3 main ingredients if you’re feeling minimalist.
4-ingredient vegan & paleo muffins
1/2 cup almond butter
1/4 cup coconut flour
2 tablespoons raw cacao powder (optional)
or 1/2 teaspoon vanilla (optional)
Preheat oven to 220 C. Mash bananas in a bowl until mostly mashed, but some lumps remain. Mix in almond butter (and vanilla, if you’re using it) and set aside. Heat a nonstick frying pan, and add coconut flour, stirring constantly until browned. Remove from heat and mix with banana/almond butter mix. Add cacao powder (if you’re using it) and mix well. If it looks dry, you may want to add some water or unsweetened nut milk to moisten it up. Spoon mixture into a silicone muffin tray (or use a lightly oiled metal baking tray) and lightly tap on the counter to remove air bubbles. Bake for 12-15 minutes, until a toothpick comes out clean from the middle. Makes 6 muffins.
This label is based on a recipe using no vanilla and 2TBSP cacao powder. Adding or removing ingredients will change the nutritional information accordingly.
If you give this recipe a try, let me know what you think by tagging me with your photos on instagram or twitter using #heytaylorb so I can take a look! I love seeing your takes on my recipes, and I often feature your content at the end of my weekly videos, so be sure to check it out to see if you’re on there!