THE WORLD IS DITCHING SUGAR, BUT DOES THAT MEAN WE HAVE TO DITCH OUR FAVORITE FRUITS TOO?
Before we ditch fruit, let's look at some of the healthiest folks in the world. It looks like the majority centenarians, a whopping 95%, share something in common and that something is a plant-based diet. Studies regarding eating for longevity, and healthy diets in general, all seem to promote fruits and vegetables as part of a healthy way of eating.
87% of Americans don't nearly meet the recommended intake of vegetables and fruits and sadly, that means most of us don't eat near enough fruits and vegetables in a day. So before you ditch the fruit, maybe try ditching the packaged, processed and artificial foods first... looking at you frappachinos and doughnuts.
So in addition to all of the lovely things you can make with bananas - nice cream, smoothies and banana bread - I like using bananas to whip up these no-sugar added Cinnamon Roll Muffins (Recipe Below).
WHY I'M BANANAS FOR BANANAS
Aside from the fact that bananas are a really inexpensive and totally portable snack option, here are some of their other great benefits:
Energy booster before and after a workout
Full of potassium (500mg)
Aid in digestion (3g of fiber)
Contain Tryptophan, an amino acid that helps to boost your mood, and...
Good source of brain, skin, and bone health-boosting Manganese (16% RDA; bonus, 14% Vitamin C too)
Banana Amaretto Cinnamon Roll Muffins
1/2 cup Almond meal*
1/4 cup blanched almond flour
1 cup arrowroot starch; plus a few more to prevent sticking
1/3 cup coconut flour (1oz)
1 tablespoons baking powder
1/2 teaspoon baking soda
2 bananas; pureed
1/4 cup coconut oil. liquid (2oz)
1/4 cup non dairy milk (2oz)
2 Tablespoons amaretto (feel free to omit; reduce coconut flour to 1/4 cup)
2 Tablespoons cinnamon
1 teaspoon nutmeg
* Optional - 2 Tablespoons coconut sugar; xylitol or erythritol
1 Tablespoon apple cider vinegar
*Tigernut flour is also great substitute
1/2 cup cashews; soaked
1/4 cup coconut butter (not oil);*
1/4 cup amaretto
1 Tablespoon lemon juice
2 tablespoons maple syrup
stevia to sweeten
pinch of pink himalayan salt
add non-dairy milk until you have the preferred consistency
* if you don’t have coconut butter, you could use one banana and reduce the amount of liquid
Preheat oven to 330 degrees. Lightly grease a cupcake pan with coconut oil.
For the frosting, place all of the ingredients in a food processor and blend until smooth. Add non-dairy milk until you’ve reached your preferred consistency.
Now for the cinnamon roll muffins - In a large bowl place all the dry ingredients and give them a good stir. Next add in your banana puree, coconut oil, coconut milk, and amaretto. Continue to mix the ingredients together.
Once you have the batter nicely combined, scoop into the muffin cavities until 3/4 full. Swirl a spoonful of frosting into the center of each blob of batter. Bake your buns in the oven for approximately 20 minutes (keep an eye on them). When finished, let them cool before frosting, then devour to your beautiful heart’s content!