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I hope you don’t mind that I’m still in back-to-school mode over here.
A friend of mine recently gave me the idea of making peanut butter & jelly muffins, and I thought it would be a great way to make packing lunches easier than ever! Instead of making a sandwich each day, you make just one batch of these muffins over the weekend and pop one or two into your child’s lunchbox for a fun alternative all week long.
Of course, these aren’t just any muffins– they’re made with sprouted buckwheat flour. Contrary to its name, buckwheat is not at all related to wheat and is actually a fruit seed more closely related rhubarb. So, this flour is not only gluten-free, but it’s also easier to digest and its nutrients are easier to absorb, thanks to the sprouting process. I found this particular flour at Whole Foods and I love the taste of it compared to Bob’s Red Mill, which is darker in color and more bitter in flavor. Texture-wise, the resulting muffins are similar, but the muffins made with the sprouted flour taste so much better! If you can’t easily find sprouted buckwheat flour, try grinding your own raw buckwheat groats for a similar taste and texture. (You can use a Vitamix or more affordable coffee grinder to do this.)
Naturally, I used peanut butter to give these muffins an authentic PB&J taste, but if you’d prefer to keep them peanut-free you could also use almond butter, or even sunflower seed butter for a nut-free alternative. I also kept these muffins egg-free and vegan by using ripe bananas as the binder. The bananas lend a natural sweetness to the mix, so that you only need a small amount of pure maple syrup to sweetened the entire batch.
With fresh raspberries folded in, these muffins really do have a peanut butter and jelly taste without using any refined sugar. I hope you’ll enjoy them!
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Peanut Butter & Jelly Muffins (Gluten-free)
Makes 12 muffins
Ingredients:
3 very ripe bananas, mashed (about 1 cup mashed)
3/4 cup natural peanut butter, or nut butter of choice
3/4 cup sprouted buckwheat flour
1/4 cup pure maple syrup
1/2 teaspoon fine sea salt
1/2 teaspoon baking soda
1 tablespoon raw apple cider vinegar
1 cup fresh raspberries
Directions:
Preheat the oven to 350F and line a standard muffin tin with 12 baking cups. (I use these reusable silicone cups.) In a large mixing bowl use a fork to mash the ripe bananas until they have a puree-like consistency– it’s okay if there are a few lumps. Add in the peanut butter, buckwheat flour, maple syrup, salt, and baking soda and mix well until a sticky batter is created, then stir in the vinegar last. Fold in the fresh raspberries and divide the batter between the 12 muffin cups.
Bake until the centers are firm and the tops begin to crack, about 20 minutes. Cool completely in the pan before serving, and store the muffins in a sealed container in the fridge for up to a week.
Ingredients
- 3 very ripe bananas , mashed (about 1 cup mashed)
- 3/4 cup natural peanut butter , or nut butter of choice
- 3/4 cup sprouted buckwheat flour
- 1/4 cup pure maple syrup
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon baking soda
- 1 tablespoon raw apple cider vinegar
- 1 cup fresh raspberries
Instructions
- Preheat the oven to 350F and line a standard muffin tin with 12 baking cups. (I use these reusable silicone cups.) In a large mixing bowl use a fork to mash the ripe bananas until they have a puree-like consistency-- it's okay if there are a few lumps. Add in the peanut butter, buckwheat flour, maple syrup, salt, and baking soda and mix well until a sticky batter is created, then stir in the vinegar last. Fold in the fresh raspberries and divide the batter between the 12 muffin cups.
- Bake until the centers are firm and the tops begin to crack, about 20 minutes. Cool completely in the pan before serving, and store the muffins in a sealed container in the fridge for up to a week.
Nutrition
Per Serving: Calories: 180, Fat: 9g, Carbohydrates: 21g, Fiber: 3g, Protein: 5g
Note: I have a feeling any fresh fruit would work in these muffins, but the raspberries were the clear winner among my taste testers when compared to a version I made with fresh strawberries. If you’re not vegan, feel free to use honey as a sweetener if you prefer, too.
Best muffins ever!! Making them on repeat!