Date and Pecan Muffins

  • No Grain or Gluten
  • No ‘Free Sugar’

These muffins have an amazing taste and texture!

I don’t like the phrase ‘sugar free’ when recipes still contain natural sugar ingredients. It’s important to know what sugar we need to limit in our diet to only 25g a day – free sugar.

Free sugar is defined by the World Health Organisation as follows;

‘Free sugars include monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates’

So, the sugar in these muffins is NOT free sugar (this is good!), and will be easily digested by people with compromised digestive systems. Also, it’s important to recognise the nutrition content of ingredients in food; bananas and dates in these muffins will provide important vitamins and minerals that you won’t get from free sugars.

Make sure your bananas have black spots – this means they are ripe and the starch has turned to sugar.  My bananas were so ripe they were black (and fermenting, judging by the slightly alcoholic smell of the mix).

Serve with your favourite nut butter or a big dollop of natural yogurt.


Makes 12 muffins

  • 2 cups ground almonds
  • 2 tsp baking soda
  • 1 tbsp cinnamon
  • 3/4 cup pecans (you can use walnuts), chopped/crushed
  • pinch of salt
  • 3 ripe bananas
  • 1 cup chopped dates
  • 3 eggs
  • 1/4 cup coconut oil, melted


  1. Preheat oven to 180 degrees (160 fan oven).
  2. In a large bowl, combine ground almonds, baking soda, salt, cinnamon and pecans.
  3. In a food processor, combine dates, bananas, eggs and oil.
  4. Combine the dry and wet mixtures
  5. Spoon mixture into muffin tins lined with paper cases – fill to the top (I didn’t).
  6. Top with banana slices and chia seeds (exclude for SCD).
  7. Bake for  25 minutes – toothpick should come out clean.

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