Saturday, July 17, 2010

Paleo Banana-Coconut Flour Cupcakes (more like muffins)

My son is a cupcake fanatic and was begging me this morning to make some "healthy cupcakes".  He knows we try to make healthy substitutes for the foods we love when we're at home.  But don't get me wrong, it's fair game at birthday parties and outside the house for that kid!  I don't want him to feel deprived and then go off the deep end when he's older.  What I love though, is that he is finding out early on what is and isn't good for your body and he sees that the healthy substitutes take care of that sweet craving without leaving him feeling yucky afterward. 

So we went online to look for a primal cupcake recipe and found this one over at Cosomopolitan Primal Girl.  I didn't have the ingredients for the icing, so we just made the cupcake part.  It turned out to be more like a muffin and it was dee-lish!  I love that most of the sweetness comes from the bananas; there's only about two tablespoons of raw honey in the whole batch.  Plus, since it calls for coconut flour, it's grain free, and the coconut flour leaves you feeling full long afterward. What a winner!

Here it is, minus the icing directions (click on the link above for the full recipe):

Ingredients (makes 12 cupcakes)

- 2 Tbsp coconut oil
- 4 Tbsp coconut milk
- 1/2 Cup coconut flour
- 2 Tbsp raw honey or maple syrup
- 1 Tbsp pure vanilla extract
- 3 eggs
- 1 tsp aluminum free baking powder
- 1/2 tsp salt
- 2 whole mashed bananas (very ripe)


1.  Pre-heat oven to 350

2.  In a bowl, mix together coconut flour, salt, baking powder, coconut milk, vanilla extract, bananas and eggs

3.  Melt the coconut oil and honey/maple syrup and then slowly add it to the mix.

4.  Mix together thoroughly and pour into greased (use coconut oil or non-stick spray) muffin baking pan.

5.  Bake for about 20-30 minutes – check after 20 minutes because you might have a better oven. You want to be able to stick a fork into the middle and have it come out dry.

6.  Remove from oven and let it cool completely.


  1. Hi Laura,

    Came across an old email with your blog address.
    It was fun reading it and catching up. Congratulations on the pregnancy! How are along are you? When is the due date? Have you found out if it's a boy or girl yet? Calvin was 3 1/2 when Cordelia was born and I'm glad I waited awhile too. More special time with Calvin and he's old enough to understand and share now. It would be fun to get together some time and catch up. I've been getting weird emails from your old account and wonder if some virus got ahold of your address. I think you changed email addresses, wasn't sure, so thought I'd leave a comment here.

    Wendy Dunlap

  2. Laura these sound so good! I'm going to try them for Jude and Roman! Thanks XoXo