306-715-5396 caitliniles@live.com

Hi friend! I hope you’ve been having a spectacular week so far. I had an absolutely wonderful weekend chock full of self-care and fun time spent with friends so I came back to the kitchen on Monday ready to rock and roll. Not only did I create this week’s delicious, sugar-free, grain-free muffins, I’ve also got a yummy Cauliflower, Leek, & Bacon Soup recipe coming at you for next week.

This recipe is great for those of you who are doing any sort of gut-healing protocol, trying to balance your blood sugaror creating a healthy microbiome because they are sugar-free, grain-free, dairy-free, and chock full of healing spices and healthy fibre.

When you’re on your healing journey sometimes you still want some treats even if balancing our blood sugar is a top priority so these muffins are great because they use the natural sweetness from bananas and apples instead of refined sugar or even other natural sugars. When you use fruit as your sweetener you’re getting lots of microbiome feeding fibre and antioxidants so the final product is a lot richer in nutrients.

These muffins make a great breakfast snack, especially if topped with grassfed ghee or almond butter for extra protein. Plus they’re super easy to make. Everybody wins!

Banapple Walnut Muffins

Wet Ingredients

  • 1.5 cups very ripe banana (about 3 large)
  • 1 egg or chia egg
  • 1 tbsp. apple cider vinegar
  • 1 tsp. vanilla
  • 2 tbsp. coconut milk
  • ¼ cup coconut oil

Dry Ingredients

  • ¼ cup + 1 tbsp. coconut flour
  • ½ cup tapioca flour
  • ½ cup sunflower seeds or almonds, ground
  • 1 tsp. baking powder
  • ¼ tsp. sea salt
  • 2 tsp. cinnamon
  • 2 tsp. ginger
  • ¼ tsp. cardamom
  • ¼ tsp. nutmeg
  • ¼ tsp. allspice


  • 1 cup apple, diced or shredded
  • ½ cup walnuts, chopped


  1. Preheat oven to 350F.
  2. Line or grease a 12 cup muffin tin.
  3. In a large mixing bowl whip together banana, egg, ACV, vanilla, coconut oil and coconut milk until smooth and frothy. You may want to use a small food processor, but egg beaters will work too.
  4. In a separate mixing bowl combine dry ingredients.
  5. Fold dry ingredients into wet ingredients.
  6. Stir in apple and walnuts.
  7. Using a ¼ cup measure drop heaping scoops into the muffin tin.
  8. Place in oven and bake for 20 minutes, then rotate and bake another 10 minutes.
  9. Remove from oven and let cool 2 minutes then transfer from muffin tin to cooling rack.
  10. Enjoy!

Well friend, that’s our delightfully delicious, sugar-free muffin recipe for this week! If you want to be the first to see my recipes, get inspiration, hear about events, and just generally be supported by an awesome community of like-minded friends, make sure you join my Fully Nourished Community on Facebook by clicking here!

Cait xo