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Breakfast, Sides & Snacks, Sweet Treats  /  September 27, 2020

Healthy Gluten Free Banana Muffins

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Healthy Gluten Free Banana Muffins is the perfect recipe for the start of Fall. But, really, you can enjoy these bad boys year-round! This recipe couldn’t easier or tastier, so fair warning: you’re likely to become addicted after the first bite!

Gluten Free Banana Honey Muffins

What are Healthy Gluten Free Banana Muffins

Healthy Gluten Free Banana Muffins are just like a traditional, homemade banana muffin, but they lack refined sugar and flour, gluten, and dairy. By using gluten free baking flour and honey (instead of sugar), you’re left with a nutritious, allergen-free, anti-inflammatory treat that you can enjoy guilt-free! Better yet, they don’t even taste gluten or dairy-free!

 

What You Need to Make Healthy Gluten Free Banana Muffins

This recipe is so simple and easy. It only requires a handful of basics ingredients (that you probably already have in your pantry and fridge), like:

Gluten Free Baking Flour

I recently tried Bob’s Red Mill 1-to-1 Baking Flour and it’s quickly become my favorite gluten free baking flour. The texture and taste is always right on point. So much so, that you would never guess these muffins are gluten free! 

Bananas

You can’t make banana muffins without ripe bananas. Depending on your preference for sweetness, you can use yellow bananas or brown bananas. I prefer yellow bananas before they turn too sweet and mushy. But, the choice is yours!

Honey

Although the ripe bananas add quite a bit of sweetness, honey is the perfect compliment. Use less or more depending on how sweet you like your baked goods. I also recommend using raw, local honey to reap the anti-inflammatory, immune-boosting benefits!

Egg

You need one whole egg (at room temperature) for this recipe. If you forget to pull your egg out of the fridge ahead of time (like I always do), simply place your egg in a bowl of warm water for a few minutes to bring it to room temp. 

Ghee or Butter

For dairy free, opt for clarified butter or ghee. If you can enjoy rah deliciousness of dairy without a care in the world, you can use real, grass-fed butter. Alternatively, you can try using coconut oil. 

Gluten Free Banana Honey Muffins

Baking with Honey Instead of Sugar

Honey is my sweetener of choice. Preferably, raw and local honey, as it’s rich in antioxidants to lower inflammation and boost immunity. Raw, local honey also helps your body adapt to local environmental allergens, which reduces allergy symptoms. 

Although honey is my favorite sweetener, using it instead of sugar in baked goods isn’t typically a 1-for-1 swap. When baking with honey (in place of conventional sugar), keep these tips in mind:

  • Reduce oven temperature by 25 degrees F to avoid burnt goods.
  • Use less honey than sugar. If your recipe calls for 1 cup sugar, use 1/2 cup honey, as honey is naturally sweeter than sugar.
  • Include 1/4 tsp baking soda for every 1 cup honey used, if the recipe doesn’t already use baking soda.
  • If the recipe calls for other liquids, reduce the other liquids by 1/4 cup for every 1 cup honey. 

 

How to Serve Healthy Gluten Free Banana Muffins

Since these muffins are so simple and easy, they can be enjoyed for a variety of reasons, including:

  • For breakfast or brunch with a side of eggs and bacon
  • As a midday school or work snack
  • As a healthy dessert, topped with melted ghee, berries, chocolate chips, and or chopped nuts

However and whenever you decide to serve these Healthy Gluten Free Banana Muffins, I guarantee they’ll be delicious! 

Gluten Free Banana Honey Muffins

Gluten Free Banana Honey Muffins

Healthy Gluten Free Banana Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Healthy Gluten Free Banana Muffins is the perfect recipe for the start of Fall. But, really, you can enjoy these bad boys year-round! This recipe couldn't easier or tastier, so fair warning: you're likely to become addicted after the first bite!

Ingredients

  • 2 cups GF flour
  • 1 1/2 tsp baking powder
  • 1 1/4 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 tsp ceylon cinnamon
  • 3 large bananas, mashed (or 4 medium)
  • 1/4-1/3 cup honey or maple syrup (depending on your preference for sweetness)
  • 1 egg, room temperature
  • 1/4 cup ghee or grass-fed butter, softened

Optional:

  • Dark chocolate chips
  • Walnuts
  • Coconut flakes

Instructions

  1. Preheat the oven to 325F. Line your muffin tin with liners or spray with oil.
  2. Combine all dry ingredeints in a large bowl. Mix all wet ingredients in a separate bowl.
  3. Add the wet mixture to the dry and combine. Do not over mix.
  4. Bake for 18-20 minutes.
© Kelsey Cummins

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
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#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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