Gluten Free Banana Oat Muffins

Gluten Free Banana Oat Muffins

When it rains it pours. I have been recovering from a back injury this past week and it seems since January I have had a stream of bad luck. I have injured my back at least six times now, each time getting worse than the time before. This time it was the worst pain I have ever been in, no question. A few trips to the hospital, an MRI, Percocet, T3’s and Valium, I have been informed I have come close to a disc rupture. Apparently I am at a prime age risk for a disc injury along with my lifestyle choices and previous injuries, my disc was a ticking time bomb.

Alright, ok, so, no lifting? No problem, I can live without heavy dead lifts for a while. Oh and no running for a year?!?! Brutal. My mind starting literally doing a checklist of “safe” activities. Snowboarding? Yoga? Cycling? Row? Skip? Well obviously no skipping.  Breathe just breathe…where is that Valium?

On the bright side, I am alive and I feel like the universe has been trying to tell me something for the past 8 months since my back injury decided to present itself loud and clear on a flight to Vancouver. This time I have been forced to listen and slow down. Luckily I know some very intelligent people in my industry that have told me I will be walking for my rehabilitation and for the next year. Time to do some self work, walk the dog, spend less time in the gym, more time doing other things. I never did get my holistic mind wrapped around taking pharmaceuticals when Advil is a push for me. I’m more of a “push through it” kinda girl and busied myself doing other things. Like coming up with some new recipes!

Gluten Free Banana Oat Muffins Recipe

Lucky for me, I have the best children that have been helping out. Aidan is my man in the house and Ava likes to mother me. They helped bake these muffins and we came up with a few new recipes this week. Aidan has gained some confidence with flipping pancakes and making his own smoothies, granted there has been a smoothie or two with the addition of chocolate chips, but he is sure to compensate with spinach so whatever, I’m not complaining.

Here is their recipe for a super nutritious gluten free banana oat muffin. Feel free to add chocolate chips to yours if you like. Ava is not a fan of chocolate chips in her muffins so we left them out. I guess she prefers chocolate separate from everything else?

Gluten Free Banana Oat Mini Muffins

2 ripe bananas, mashed
1/4 cup pure maple syrup
1 tbsp ground flaxseed
1 tbsp chia seeds
4 tbsp water
1/3 cup coconut oil or melted butter
6 tbsp plain unsweetened yogurt
1/2 cup brown rice flour
1 cup oat flour
1/4 cup whole oats
3/4 tsp baking soda
1 tsp cinnamon
1/4 tsp sea salt
1 tsp vanilla
Oat Crumble Topping:
1/2 cup whole oats
1/2 tsp cinnamon
1 tbsp maple syrup
1 tsp ground flax
pinch of sea salt
1 tbsp coconut oil or butter, melted
Preheat the oven to 350 degrees F. Line a mini muffin tin with paper liners or grease with coconut oil.
In a small bowl combine 1 tablespoon of ground flaxseed and 1 tablespoon of chia along with 4 tablespoons of water and let sit while mixing together the other ingredients or until it forms a gel. Make the topping by combining all the ingredients together in a small bowl.
Combine the banana, maple syrup, coconut oil, vanilla, yogurt and chia gel in a bowl. Add in the brown rice flour, oat flour, oats, cinnamon and sea salt. Stir until combined then scoop the dough into the paper liners until full. I use a very small ice cream scoop. Top each muffin with oat crumble and bake for 12 – 14 minutes. Remove from the oven and let cool for a few minutes before removing to a wire rack to cool completely.
*Look for gluten free oats if you are concerned about gluten. Oats themselves do not contain gluten however they are sometimes processed in the factory along with other gluten containing grains.


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