They often say good things come in small packages, and it is certainly the case with these healthy and delicious sticky date muffins (or cupcakes). They are paleo, gluten-free, dairy-free and tree nut-free.
Ingredients
For the muffins
- Butter ghee or coconut oil to grease the muffin tray with
- 2/3 cup water 10 tablespoons
- 12 dates seeds out
- 1.5 medium bananas ripe, peeled and roughly chopped
- 1/4 cup coconut flour
- 1 tablespoon vanilla extract or essence or 1 fresh vanilla bean, seeds scraped out
- 2 large eggs
- 1 teaspoon honey my addition but it will be sweet enough without
- 1 teaspoon gluten-free baking powder
For the sticky date ganache
- 6 dates chopped
- Juice of ½ orange
- 4 tablespoons almond milk coconut milk or water can also be used
- 1 teaspoon vanilla extract or essence
- 1 teaspoon honey
- 6-12 fresh raspberries or strawberries for garnish
Instructions
- Preheat oven to 185° C (365° F).
- Grease muffin tins with the butter or ghee and set aside.
- Heat the 12 dates and 2/3 cup of water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
- Place the coconut flour, egg, bananas, vanilla extract and baking powder in a blender or food processor and mix well until well combined and aerated.
- Add the dates to the banana mixture and combine. Evenly distribute into the ramekins. Cook in the oven for about 20-22 minutes.
- While the muffins are in the oven, place the sticky date ganache ingredients in a small saucepan over low heat and cook for about 3-4 minutes or until the dates break down. Mash with a fork and whisk until thickened. Set aside.
- Allow the muffins to rest for 5 minutes before removing them to a serving plate. Scoop a dollop of sticky date ganache paste on top and garnish with a few raspberries.
Nutrition
Calories: 148kcal | Carbohydrates: 28g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 62mg | Sodium: 119mg | Potassium: 275mg | Fiber: 4g | Sugar: 20g | Vitamin A: 112IU | Vitamin C: 3mg | Calcium: 71mg | Iron: 1mg
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