Vegan Banana Bread Muffins: Food Allergy Friendly! - | Squamish Culture Online

Vegan Banana Bread Muffins: Food Allergy Friendly!

We all love food, but sometimes our food doesn’t love us. Here’s a simple recipe for Banana Bread Muffins for anyone struggling with what to bake for snacks when the old standbys won’t do anymore.

The Signs of Food Sensitivities

So, when Leslie McQuade’s two boys (aged four and seven years old at the time) started showing adverse reactions to certain foods, she visited a Naturopath to get them tested and was surprised by the results.

“I suspected that they had food sensitivities, and was not alarmed to find out the results,” she said.

“I expected gluten and dairy because nowadays, it seems that everyone has an issue with these two food groups. However, I didn’t expect that I would also have to cut out oats, nuts, sunflower seeds, and egg whites, along with a few other random items.”

Food Intolerances

When someone has a food intolerance, the theory is that their immune system produces antibodies when it encounters certain, incompletely digested food particles in the bloodstream. Creating symptoms ranging from skin rashes to bloating, nausea and joint pain.

Leslie’s boys are now aged five and eight and the differences in their diet are already showing. “The results have already benefited mood, skin and overall health, which encourages me to keep working on alternatives to our previously favourite foods,” she said.

Banana Bread Muffin

These banana bread muffins have been tried and tested in her household, and are a regular new favourite which she keeps a stock of in the freezer ready to throw into the lunch kit.

Vegan Banana Bread Muffins: For All Those Food Allergies

This yummy muffin recipe is tried, tested, and kid approved and also gluten free, dairy free, egg free, nut free, refined sugar-free!

  • Yield: 24 small muffins


  • 3 cups gluten-free, all-purpose flour
  • 1/2 cup mix of hemp hearts and chia seeds
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 1/3 cup olive oil
  • 1/3 cup apple sauce
  • 3 tablespoons molasses
  • 3/4 cup brown rice syrup
  • 2 cups mashed bananas (or some mashed bananas mixed with vegetables chopped in a food processor)
  • 4 tablespoons ground flaxseed meal mixed with 150 ml of water
  • 1/4 cup cup of hot water


  1. Pre-heat the oven to 325F and line a muffin tin/cupcake tray with paper cases
  2. Combine the flaxseed with water and let sit for five minutes
  3. Stir together the dry ingredients in a large bowl
  4. In a separate bowl, beat together the oil, applesauce and brown rice syrup. Then add in the flaxseed mixture and beat for another minute
  5. Add bananas and beat until all wet ingredients are mixed well
  6. Slowly add the liquid mixture to the dry ingredients while stirring, occasionally adding a little hot water as you go
  7. Drop about 3 tbsp of batter into each paper case
  8. Bake for about 25 minutes (depending on your oven you might want to check after 20 minutes). Even if your tester toothpick comes out with a little moist batter on it, you might want to consider them done; they’ll just be a little moister in the middle
  9. Set on a wire rack to cool

Leslie's Tips

  1. If using silicon muffin molds, be sure to grease them first
  2. If baking with a four-year-old, leave yourself an extra hour of prep time and an extra 30 minutes of clean-up
  3. To make these muffins even healthier, replace one of the bananas with shredded carrot or zucchini
  4. If you would rather make a loaf, pour the batter in two greased 5 x 9 loaf pans and bake for closer to an hour

Olivia Bevan

The author Olivia Bevan

Olivia Bevan hails from the North West of England and now calls BC home. She loves writing and kickboxing, and would secretly like to love running more than she actually does–especially as she’s just committed to a 50km race. Ouch.
Tags : food allergiesrecipevegan

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