Blueberry Banana Muffins with Goji Berries

Blueberry Goji Banana Muffins 3

Who doesn’t love the smell of fresh baked muffins for breakfast?! These Blueberry Banana Muffins are gluten free and sweetened with fruit.

I’ve been on-the-go first thing in the morning lately, like many of you. Sometimes it’s almost impossible to carve out the time to make a energy-sustaining smoothie or simple egg and veggie wrap.

Maybe we just run out of spare minutes to even grab the few ingredients needed to toss in the mini blender or can’t spare the 2 minutes to nuke a mini egg omelet. Whatever the reason, we just need something NOW to toss in the bag and bolt out the door.

Quick nutritious breakfast

These balanced little muffins can be a solution. You can even store them in the freezer in individual freezer bags to grab and let thaw a bit while you get on your way. They’re pretty delicious with a slight chill on them. Or you can pop them in your lunch box and they’ll be ready to eat by noon.

Hormone Balancing Superfood: Fruit

Honey, maple syrup, agave syrup, and coconut sugar are still recognized as sugar by your body. Sometimes you just need a little honey or maple syrup to balance the flavors in a recipe. When I can, I like to see if using fresh or dried fruit will add all the sweet flavor needed in a recipe.

The whole fruit will have some fiber to help slow the absorption of the sugar. The sweeteners like table sugar, honey, maple syrup, and agave don’t. Plus the fruit adds vitamins and minerals to the final product that most of the other sweeteners can’t measure up to.

Muffins without processed sugars

The batter in these blueberry banana muffins is sweetened only with fruit. The fruits I chose have a purpose. Blueberries and goji berries are full of antioxidants to mend your inner machinery. The bananas lend a lovely subtle sweetness without completely blowing out your mind with an insulin rush like white sugar always does.

When I used to eat a food or drink sweetened with even a little sugar it could muddy up my head and cramp my stomach all day long! A complete loss of a day. So glad there is a better way to enjoy a subtle sweet taste without trashing 24-hours of productivity and enjoyment.

If only to give your digestive system a break from wheat products, I’ve used quinoa flour as well as quinoa flakes here. I believe it’s a good idea to diversify the types of grains you use in baking and cooking.

Do a personal experiment. Try using alternative grains and flours for a few weeks if you haven’t been using them already. They don’t necessarily have to be gluten-free if you are not intolerant.

Give the grains lower in gluten a try, like spelt for instance. Tune in to your body and see if you experience any changes in digestion, skin appearance, or maybe clearer thinking.

If you find yourself in the mood to try some variations, stir in other fresh or dried berries, add some unsweetened shredded coconut for the chia seeds, or stir in a couple tablespoons of sunflower or sesame seeds. Enjoy your creation!

Wondering about some other low sugar recipes for your breakfast?

Cranberry Orange Muffins

Strawberry Quinoa Breakfast Bowl

Blueberry Banana Muffins with Goji Berries

by Jennifer
12 muffins
  • 1 tablespoon coconut oil, for greasing tins
  • cup quinoa flour
  • ½ cup quinoa flakes
  • 1 teaspoon cinnamon
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • 2 ripe bananas, mashed
  • 2 eggs
  • 1 ½ cups blueberries
  • 2 tablespoons goji berries
  • 2 tablespoons chia seeds
  • Preheat oven to 400℉. Grease muffin tin with coconut oil.
  • Combine quinoa flour, quinoa flakes, cinnamon, baking powder, baking soda, and salt in a small bowl.
  • In a large bowl, whisk bananas and eggs together until smooth.
  • Stir dry ingredients into wet. Blend in blueberries, goji berries, and chia seeds. Spoon batter into tins halfway full.
  • Bake 20 – 25 minutes.
I hope you’ll try this recipe!Mention @freshbalancenutrition or tag #freshbalancenutrition!

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Picture of Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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