Super Food Pumpkin Banana Coconut Muffins

The illustrious and knowledgable friend of FFF, Stephanie Dodds (Holistic Nutritionist) recently lead a workshop for us on the topic of Super Foods. Stephanie talked to us about recent food trends. She talked about food topics like gluten free and GMO. She also explained to us some of the benefits of consuming such yummy, earthly delicacies as flax seeds, hemp seeds, chia seeds and turmeric, among many others.

I also recently spent an unforgettable week in Hawaii soaking up girl time and sunshine. I learned SO much about how awesome coconut is…and tastes!

Combine that new acknowledge with yesterday’s visit to Trader Joe’s and I got myself in the mood to bake up some super food delights.


This is a shot of the inside of the freezer case at the back of our local Trader Joe’s. It’s an entire freezer case dedicated to pumpkin-flavored desserts and breakfast treats. The cashier told me they have 67 pumpkin-flavored items exclusively available for the fall. Wow.

In case you’ve never visited TJ’s or Starbucks in the autumn (…or seen John Oliver bemoan the pumpkin-ization of all otherwise pumpkin-less foods click here for more on John Oliver’s pumpkin rant!), you may not realize that it is PUMPKIN SEASON, PEOPLE!!!!

So, with over-ripening bananas on my counter, I contrived to make something yummy and banana-pumpkiny.

Yes…as the title of this post suggests, I ended up with (refined) Sugar Free and Oil Free Pumpkin Banana Coconut Muffins and Pumpkin Banana Coconut Bread.

I started with the dry ingredients.


Then I moved onto the wet ingredients.


RIPE bananas




Pumpkin, bananas, eggs, apple sauce, vanilla…


I decided to make what would normally be double of any usual recipe so I ended up with almost 48 mini muffins and 2 loaves.


My little cuties are fighting over these little beauties.


Watching TinkerBell and eating dinner…followed by yummy muffins!

Here’s the full recipe (please note that I omitted the walnuts because my love isn’t a fan of nuts in baked goods. I did garnish the loaves with toasted / salted pumpkin seeds). Please let us know in the comments if you like it!

Pumpkin Banana Coconut Muffins

Dry Ingredients:

3 tbsp chia seeds, ground in food processor
4 c all purpose flour
3 tsp baking powder
3 shakes table salt
2 tbsp golden toasted flax seeds, ground in food processor
2 tsp pumpkin pie spice
Wet ingredients:
3 ripe bananas mashed
1 15 oz. can pumpkin puree
1 15 oz. can light coconut milk
2/3 c. apple sauce
1/3 c. maple syrup
1/4 c. honey
4 eggs
2 tsp vanilla
1 c. walnuts* (optional)
1 c. toasted pumpkin seeds* (Optional, for garnish)
1. Preheat oven to 350 degrees. Spray 3 loaf pans with non stick cooking spray (or use muffin tins prepared with muffin cups).
2. In a medium sized bowl, mix together dry ingredients and set aside.
3. In a large bowl, mix together wet ingredients.
4. Add dry ingredients to wet.
5. Add walnuts
6. Pour batter into prepared loaf pans or muffin tins.
7. Garnish loaves or muffins with toasted pumpkin seeds.
8. Bake MUFFINS at 350 for 25-30 minutes; bake LOAVES at 350 for 50-55 minutes or until a tooth pick inserted into the deepest part of the center comes out clean.

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