Can muffins be medicinal?
Back in the day, Mary Poppins said that a spoonful of sugar makes the medicine go down. The modern version is taking naturally sweetened medicine that is so good, you begin to crave it.
Refined sugar feeds the wrong gut bugs and can spike inflammation, but health carbs rich in natural sugars and gut-feeding prebiotics can nourish your microbiome and support your immune system.
Imagine the medicine in muffin form, with magical healing properties for the body, heart and soul.
I’ve been baking these muffin (you can also make them in a brownie pan) for the past few months and they’ve become a favorite treat.
Food can be medicine and while it was too late to make it into my cookbooks, I decided to share this healing recipe here.
Below is not just a list of ingredient, but the reason why each ingredient supports gut health.
Your microbiome will thank you for feeding it something so nourishing.
Eating something so delicious AND nourishing is self care. And baking can be nurturing for some people. Mixing the ingredients by hand and the comforting smell filling your kitchen can help bring a sense of safety and joy.
Note: if you react to apples replace them with 1/4 cup of honey or another fruit you do tolerate. Low FODMAP fruits like grapes, pineapple or papaya could work if you also add extra sweetener. I have not tried these substitutions personally but feel free to experiment.
When made as written below, these muffins will taste lika an apple, blueberry banana bread, without the grains that inflame some people.
If trying a new food makes you nervous, start with 1/8 of a muffin to allow your body to gradually get used to the new fiber/food. And if baking is not your thing, start by adding 1/4 teaspoon of green banana flour to your smoothies or yogurt and increase by 1/4 teaspoon every couple of days.
I hope you enjoy these powerfully medicinal muffins made with a resistant starch called green banana flour. The healing properties of these muffins come from the resistant starch. More about what that is below.
Green banana flour: resistant starch for your microbiome
Green banana flour is rich in resistant starch, which is a type of carbohydrate that escapes digestion in the small intestine and becomes food for beneficial gut bacteria in the colon.
When your microbes ferment resistant starch, they produce short-chain fatty acids such as butyrate, which support the health of the intestinal lining, help regulate inflammation, and nourish the cells of the colon.
Resistant starch also supports microbial diversity and metabolic health.
Green banana flour is not only for sweet recipes. It can also be used in savory baked goods like pancakes, flatbreads, and other grain-free creations.
Here is now the other ingredients in this recipe also contribute to gut and microbiome health…
Apples: natural sweetness and microbiome nourishment
Apples contain pectin, a soluble fiber that acts as a prebiotic, meaning it helps feed beneficial bacteria in your gut.
Pectin can support a healthier gut environment, encourage the production of beneficial short-chain fatty acids, and help create a more diverse microbial community.
The natural sweetness of baked apples also allows you to create a comforting dessert without relying on refined sugar.
Blueberries: colorful polyphenols for gut health
Blueberries are rich in polyphenols, plant compounds that interact with your gut microbes and support a healthy microbiome.
These compounds are especially interesting because they can help create an environment where beneficial bacteria, including species associated with gut health such as Akkermansia, can thrive. Supporting Akkermansia can help prevent or support leaky gut.
Blueberries also bring antioxidants and beautiful color to these muffins, making them both nourishing and joyful.
Cinnamon: blood sugar support and flavor medicine
Cinnamon adds warmth and sweetness while helping reduce the need for added sugars.
Research suggests cinnamon may support healthy blood sugar regulation and contains natural plant compounds with antioxidant and antimicrobial properties.
A little cinnamon can transform a simple recipe into something that feels deeply comforting.
Eggs: protein and nourishment
Eggs provide complete protein, healthy fats, vitamins, and minerals that help make these muffins satisfying and nourishing.
I personally love using duck eggs because they create a richer texture and provide a little extra protein and nutrients, but chicken eggs work beautifully too.
Ingredients
- 1 cup green banana flour
- 1 cup baked or raw apples
- 2 very ripe (almost “near death”) mashed bananas
- 1 teaspoon cinnamon
- 1 teaspoon baking soda or baking powder
- Pinch of salt
- 1/2 cup fresh or frozen blueberries
- 1 duck egg or 2 chicken eggs
Optional:
- Add maple syrup or honey to taste if you prefer a sweeter muffin.
How to make
- Preheat oven to 175°C / 350°F.
- Mix all ingredients together in a bowl until combined.
- Pour into muffin tins. I use silicone muffin cups so I do not need to grease them, but if you use metal tins you can grease them with butter or coconut oil.
- Bake for 25–30 minutes.
- Remove, allow to cool, and enjoy your muffin-shaped medicine.
May these muffins nourish your microbiome, support your body, and bring a little more pleasure and magic into your day.
