Sourdough Banana Walnut Muffins (Vegan)
Enjoy your Sourdough Banana Walnut Muffins as a delightful addition to your breakfast or as a tasty mid-day snack! The use of both spelt and almond flour can contribute to lower gluten content in these muffins. This makes them a suitable
Post Date: December 23, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
option for individuals who looking to reduce gluten intake.
Bananas provide potassium, vitamins (particularly vitamins C and B6), and dietary fiber. Walnuts are a good source of omega-3 fatty acids, antioxidants, and protein. The sourdough starter provide potential digestive benefits as sourdough fermentation can break down gluten and phytic acid, making it potentially easier to digest for some people.
Feel free to customize the recipe based on your preferences by adding other dried fruits, spices, or even chocolate chips. This versatile approach allows you to make these muffins your own while embracing the essence of sourdough.
This post is the third of a series called “The Twelve Weeks of Sourdough“. Sign up to have PLANTifull Fare sourdough recipes delivered to your mailbox starting on December 10, 2023, with the last recipe sent on February 25th, 2024. Each week, you will receive a sourdough starter recipe. It could be a bread, muffin, pancake/waffle, cookie, or another baked good item made the whole food plant-based way. Let’s do some healthy baking!
The Twelve Weeks of Sourdough Recap
Week 2: Sourdough Holiday Fruitcake Cookies No Dairy No Oil
Week 1: Beginner’s Sourdough Starter
Grocery List
Produce
bananas
Pantry
whole grain flour or all-purpose unbleached flour
applesauce
light brown sugar
chai seed egg
vanilla extract
baking soda
baking powder
Misc
sourdough discard or active sourdough starter
salt
walnuts
Add-Ins and Substitutions
Add dried fruit, such as golden raisins, cranberries, or blueberries to give these muffins another layer of flavor. Feel free to omit the walnuts or replace them with pecans.
Brown sugar and coconut sugar are both alternatives to refined white sugar, and they each bring their unique flavors and characteristics to recipes. Coconut sugar is sometimes marketed as a healthier alternative because it contains small amounts of certain nutrients, including minerals and antioxidants. However, these amounts are generally not significant, and it is still a sweetener that should be used in moderation.
The choice between brown sugar and coconut sugar often comes down to personal preference and the flavor profile you want in your recipe. Coconut sugar may impart a hint of coconut flavor if you enjoy that flavor. Both sugars can be used in many of the same recipes. Feel free to experiment and find which one works best for your particular preferences and the recipe you’re preparing.
Storing
Store these cookies in an airtight container for up to five days. After five days they tend to dry out. These cookies freeze very well if you will not be eating them within a few days. Freezing without frosting is a great way to extend enjoying them over a couple of weeks.
Nutrition 411
Bananas are mainly composed of carbs. Unripe bananas may contain decent amounts of resistant starch, which functions like fiber, aiding your gut and promoting healthy blood sugar levels. They contain several vitamins and minerals in decent amounts. These include potassium and vitamins B6 and C. Bananas are a great source of several healthy antioxidants, which are responsible for many of their health benefits. These include dopamine and catechin. beneficial for heart health due to their high levels of potassium and antioxidants. Their resistant starch and pectins may promote colon health. (Trusted source.)
Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level. They are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) (Trusted Source) per 1-ounce (oz) serving which may help reduce the risk of cardiovascular diseases and conditions. There are several plant compounds and nutrients in walnuts that may help decrease inflammation, which is a key culprit in many chronic conditions. Eating walnuts also nourishes both you and the beneficial bacteria that live in your gut. This promotes gut health and may help reduce the risk of obesity, heart disease, and cancer. (Trusted source).
Sourdough offers several potential health benefits, although individual responses may vary. Here are some reasons why sourdough is often considered a healthier option compared to conventional bread:
- Digestibility: The fermentation process involved in making sourdough breaks down some of the gluten and phytic acid found in wheat. This can make the bread more digestible for some people, particularly those with mild gluten sensitivities. However, it is important to note that sourdough is not gluten-free and may not be suitable for individuals with celiac disease.
- Nutrient availability: The fermentation process in sourdough increases the bioavailability of certain nutrients, such as minerals (e.g., magnesium, zinc, and iron). Phytic acid, which is present in grains, can bind to minerals and reduce their absorption. The fermentation in sourdough partially breaks down phytic acid, potentially enhancing mineral absorption.
- Prebiotics and probiotics: Sourdough fermentation involves lactic acid bacteria and wild yeast, which can act as probiotics. These beneficial microorganisms may support a healthy gut microbiome, promoting digestive health. Additionally, the prebiotics in sourdough can serve as food for the beneficial bacteria in the gut.
- Blood sugar regulation: Some studies suggest that sourdough bread may have a lower glycemic index compared to other types of bread. A lower glycemic index can help regulate blood sugar levels, which is important for individuals with diabetes or those looking to manage their blood sugar levels.
- Reduced use of additives: Traditional sourdough recipes often use fewer additives and preservatives compared to commercially processed bread. This can be beneficial for individuals who are sensitive to or wish to avoid certain food additives.
It is worth noting that not all sourdough breads are created equal, and the health benefits can depend on the specific ingredients and fermentation process used. If you are considering incorporating sourdough into your diet for health reasons, it is essential to choose high-quality, traditionally fermented sourdough made with simple and natural ingredients. As with any dietary changes, it is advisable to consult with a healthcare professional or a registered dietitian, especially if you have specific health concerns or dietary restrictions.
Sourdough Apple Cinnamon Caramel Muffins (Vegan)
Equipment
- Bowl Medium
- Bowl Small
- 12 cup Muffin Pan with 8 paper liners
Ingredients
- 1 cup spelt flour 128g OR regular all-purpose flour works too (SEE NOTES below for gluten-free version)
- ½ cup superfine blanched almond flour 56g (See NOTE)
- 2 tablespoons potato starch 20g OR if you can’t find this, sub with 3 tablespoons cornstarch (24g)
- 2 teaspoons baking powder
- ½ teaspoon fine salt
- 2 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- ½ lightly packed cup 95g light brown sugar
- 1 teaspoons vanilla extract 10g
- ¾ cup Sour Dough Starter Discard 140g
- ½ cup plant-based milk can replace with water or juice of choice
- 1 cup mashed ripe bananas
- 1/2 cup chopped walnuts
- Tubino sugar for sprinkle on top ~ 2 tablespoons – optional
Instructions
- Preheat an oven to 425°F degrees and lightly spray a muffin pan for 8 muffins. This number ensures they are nice and tall and resemble close to a bakery-style look. I typically always use liners for muffins, but you can lightly spray the pan with nonstick spray if you use it. This makes the muffins bake up better and creates that beautiful dome top. Using liners will not bake up the same way, but will still be delicious, so use the liners if needing to 100% avoid any oil.
- To a large bowl, add the spelt flour, almond flour, potato starch, baking powder, chopped walnuts, sugar, salt, ginger, and cinnamon. Whisk very well until no lumps remain. Whisk in the brown sugar briefly.
- In a smaller bowl, combine mashed bananas, plant-based milk, chai seed egg, sour dough starter discard, plant-based sour cream, and vanilla.
- Pour over the dry ingredients and stir with a spoon until just incorporated and smooth. You want to avoid over-mixing the batter so the muffins don’t turn out too tough from the gluten.
- Divide the batter in 8 muffins. The batter will fill up high and is how you will get beautifully shaped dome muffins.
- Bake for 10 minutes at 425℉. Reduce oven to 350℉ and bake for another 15-20 minutes until a toothpick is clean. They have risen high and have a dome shape. Each batch I did was perfect at 25 minutes but that is my oven.. Let cool 20-30 minutes. If you sprayed the pan, then you should be able to gently rotate the muffins to release them.
- Enjoy!
- Keep them stored at room temperature in a sealed container. The crunchy topping will soften overnight some.
Notes
AFFILIATE DISCLOSURE
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