Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

These Banana Peanut Butter Streusel Muffins are fluffy, generous and richly flavoured. What’s more they are vegan and gluten-free to boot.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

I have found myself getting more and more interested in vegan baking. It began at the farmer’s market when the usual vegan cake stall took a few weeks absence and I was inundated with requests for vegan cakes in the interim. Being a free-from baker naturally lends itself to such enquires and I welcome them. I love a project and removing eggs and butter from the equation certainly challenges an enthusiastic baker.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

I myself am not vegan, although these days I do try to avoid dairy. From childhood I have always had a problem with milk, claiming drinking it made my ‘ears pop.’ I don’t know what that means now, in fact my nursery teacher didn’t know at the time either and I have horrible memories of being forced to zap the stuff up through a straw from little milk bottles, sitting in a torturous circle with the other children. My poor childhood trauma. It seems since having Cole though (two years ago this week!) my dairy intolerance has increased. So vegan cakes and dairy-free cakes have started to hold more interest for me.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

Experimenting with non-dairy, no egg cakes has been fraught with failure. I mastered a Chocolate Almond Butter Fudge Cake for the stall quite quickly, which I’ll be sharing the recipe of soon, but some vegan customers at the stall always seemed disappointed when a chocolate cake was the only vegan option.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

It seems bananas are the next step in vegan baking, combined with the peanut butter here they bind the cake together well without the need for an egg substitute like a chia or flax egg. In fact the crumb is so fluffy that the sponge is a bit of a revelation. There is a fair amount of leavening used with the baking powder and bicarbonate of soda but that doesn’t bother me and the effects can’t be tasted.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

I do love a muffin with a hearty streusel so here I have gone haywire with chopped banana chips and salty peanuts. I always make the streusel topping for the muffin first and then place the topping in the freezer to firm. This helps the streusel from sinking into the muffin when it goes into the oven and retain a crunch. If you leave the streusel in the freezer for too long don’t worry at all, just chop roughly with a knife or pulse quickly in the food processor to loosen the crumbs.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

The Banana Peanut Butter Streusel Muffin is also gluten-free. I chose sorghum flour, which is demanding in its presence but its earthy tones pair well with the bananas and peanut butter so it doesn’t overpower the cake but blends nicely. It’s included in my current favourite combo of gluten-free flours, sweet rice flour, millet flour, potato starch and tapioca starch which together create a lovely texture for the muffin and are a good base for the sorghum flour to shine.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

Creating cakes which are gluten-free, vegan but can also pass muster with friends, family and customers who can eat anything is actually brilliant fun. So far I have been rewarded with some truly outstanding cakes and although the blog itself isn’t going to turn vegan anytime soon, I will definitely be including more vegan recipes in my repertoire.

Banana Peanut Butter Streusel Muffins {vegan, gluten-free}

Banana Peanut Butter Muffins {vegan, gluten-free}

Fluffy, generous and richly flavoured Banana Peanut Butter Streusel Muffins
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Course: Breakfast
Cuisine: British
Servings: 15 large muffins
Calories: 446kcal

Ingredients

  • 140 g sweet rice flour
  • 100 g sorghum flour
  • 80 g millet flour
  • 40 g potato starch
  • 40 g tapioca flour
  • 2 teaspoons cinnamon
  • 3 teaspoons baking powder
  • 1 teaspoon bicarbonate of soda
  • ½ teaspoon salt
  • 240 ml unsweetened almond milk
  • 200 ml olive oil
  • 2-3 bananas about 200g
  • 125 g peanut butter
  • 120 g caster sugar
  • 120 g soft light brown sugar
  • 2 teaspoons vanilla extract

For the streusel

  • 45 g sweet rice flour
  • 30 g sorghum flour
  • 25 g millet flour
  • 25 g caster sugar
  • 25 g soft light brown sugar
  • 40 g dried banana chips roughly chopped
  • 40 g salted peanuts roughly chopped
  • 1 teaspoon cinnamon
  • 90 g coconut butter*

Instructions

  • Pre-heat the oven to 160°C and line a muffin tin with muffin cases.
  • First prepare the streusel by whisking the flours, sugars, banana chips, peanuts and cinnamon together. Rub the coconut butter into the dry ingredients until you have achieved a rough crumb.
  • Spread the streusel out onto a lined baking tray and place in the freezer whilst you prepare the rest of the muffins.
  • In a large bowl whisk together the flours, cinnamon, baking powder, bicarbonate of soda and salt and set aside for a moment.
  • Beat together the almond milk, olive oil, mashed bananas, peanut butter, sugars and vanilla extract.
  • Add the wet ingredients to the dry ingredients and mix well.
  • Divide the batter evenly between the cupcake cases then sprinkle over the streusel topping.
  • Bake for 25 -30 minutes, or until an inserted cocktail stick comes out clean.
  • Remove the muffins from the muffin tin straightaway and cool on a wire rack.

Notes

*coconut oil, solidified. If your kitchen is especially warm then refrigerate the liquid coconut oil to solidify.

Nutrition

Calories: 446kcal | Carbohydrates: 55g | Protein: 6g | Fat: 24g | Saturated Fat: 5g | Sodium: 229mg | Potassium: 313mg | Fiber: 4g | Sugar: 23g | Vitamin A: 10IU | Vitamin C: 1.7mg | Calcium: 79mg | Iron: 1.3mg

Matcha Protein Breakfast Shake

If you’re looking for an energising delicious breakfast shake which is gluten-free, sugar-free and vegan then this Matcha Protein Breakfast Shake has your name all over it. Guaranteed to motivate you and your body.

Matcha Protein Breakfast Shake

I like to think of myself as a pretty easy eater. ‘I will pretty much eat anything’ I will self-righteously declare to all and sundry. But if you dare to serve me breakfast then you’ll generally find I throw a sudden and unpleasant temper tantrum.

You see in my opinion breakfast is the worst. An amalgamation of all my least favourite things to eat; some because I am intolerant – gluten, oats and to a lesser extent dairy and some because I outright think they are heinous devil foods – eggs, mushrooms and baked beans.

So I have this horrid dichotomy of always waking up starving but delaying my body food until a more palatable meal comes my way, say lunch (although I am not averse to having lunch or even dinner for breakfast if I am feeling especially wanton).

The Ultimate Fast Food

Then, as the adverts say, I discovered protein shakes. Not smoothies, with endless helpings of fruit which dive me headlong into a sugar crash before 9am, but a less sweet and more nutrient packed shake.

These take mere moments to prepare, just slam everything into the blender and whizz up, which I then consume whilst feeding Cole, clearing up his breakfast and getting him dressed. They are the ultimate fast food and don’t contain any ingredients that make my body want to heave – which can only be a good thing.

Matcha Protein Breakfast Shake

What ingredients to put in a protein shake

There are so many delicious and healthful choices to include in a protein shake. I prefer to keep mine dairy-free but there are several substitutions you can make here.

  • Avocado – makes the shake deliciously creamy
  • Banana – gives the shake sweetness and thickness
  • Almond butter – excellent source of protein (you can sub with cashew butter)
  • Kale – for our vitamins and iron
  • Chia seeds – more delicious protein
  • Flaxseed – and even more protein
  • Hemp powder – plant based protein powder
  • Matcha – for flavour and calming properties
  • Coconut water – thinning down our thick shake with flavour (you can use tap water)

The result is creamy, refreshing and satisfying. The perfect start to the day.

Matcha

The star ingredient in this breakfast shake though is the matcha green tea powder which I have been experimenting with as an ingredient, mainly in my baking, for a while now. It has such a unique grassy flavour that becomes quite addictive.

How much Matcha to use

Various brands of matcha have different strengths so if you are unsure how the strength of your matcha holds up to other brands then being by using only 1 teaspoon. Give the shake a try and if it seems a bit light on the delicate earthy grassy notes matcha is renowned for then add another.

 

Matcha Protein Breakfast Shake

An energising delicious breakfast shake which is gluten-free, sugar-free and vegan. Guaranteed to motivate you and your body.
Prep Time5 mins
Course: Breakfast
Cuisine: British
Servings: 1 large shake
Calories: 542kcal

Equipment

  • blender

Ingredients

  • 1 banana
  • ½ avocado
  • 25 g kale 1 large handful, blanched
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 2 teaspoons ground flaxseed
  • 3 teaspoons hemp protein powder
  • 1 teaspoon matcha green tea powder
  • 250 ml coconut water
  • 3 ice cubes

Instructions

  • Bung it all in the blender, blitz until smooth and away you go!

Notes

  • The recipe specifies to blanch the kale which makes it easier to digest. However, if you don't have the time then you can add it in de-stemmed and raw.
  • You can swap the almond butter for cashew butter or peanut butter to mix up your morning flavours.
  • I use a very high quality grade matcha tea which is a clear bright green colour. The brighter the green the better the tea quality.
  • The finished shake is quite thick. You can thin it down by using more ice cubes and coconut water. If you go down this route then the shake would probably serve 2 people.

Nutrition

Calories: 542kcal | Carbohydrates: 58g | Protein: 17g | Fat: 31g | Saturated Fat: 4g | Sodium: 287mg | Potassium: 1826mg | Fiber: 21g | Sugar: 23g | Vitamin A: 2920IU | Vitamin C: 56.3mg | Calcium: 251mg | Iron: 4.9mg

 

Matcha-Protein-Breakfast-Shake

Raw Cranberry and Nut Energy Bars

Raw Cranberry and Nut Energy Bars are vegan, gluten-free and sugar-free. Full of protein and bursting with fruity flavour.

Raw Cranberry and Nut Energy Bars

The instructions in this recipe were updated in 2019 to make the method a little clearer

I make no bones about it, these energy bars have been shamelessly ripped from the Nakd bar. I was completely reliant on Nakd bars when I worked as a TV Producer. I was either too busy to have breakfast so I grabbed one of these, maybe I had edits that ran over lunch so I kept going by pulling one of these out of my bag, or I was working late which meant that dinner was pushed until I got home at some heinous hour and my Nakd bars would once again save the day. I always had heaps of them crammed into my desk drawer, handbag and coat pockets.

Raw Cranberry and Nut Energy Bars

Since I’ve been working from home, I haven’t found the need to rely so much on shop bought snacks, there is usually cake around or I’m recipe testing so I can munch on a bit of whatever I’m cooking or baking. Can you tell I was a bit more diet conscious when I wasn’t slouching around in tracky bums, baggy t-shirts and slippers all day.

Well, I’m upping the health factor in my life at the moment, making sure I achieve my 5-a-day, consume my 700mg of calcium and perhaps not rely on chocolate to fill the spare five minutes I have whilst waiting for the kettle to boil. With healthy eating comes healthy snacking so although I won’t rely on these bars like I used to it’s incredibly handy having something in that I can have if I need a sugar or protein hit. If I’m going for a long walk with Billy Buddy then I find that one of these is absolutely perfect for my dipping energy if I’m getting pulled around by an excitable little dog.

Raw Cranberry and Nut Energy Bars

Having exhausted all the flavours of Nakd bars during my obsession with them I always wanted to give them a go myself, after all there is only about four ingredients listed on the back of the packets. I should have carved out time to do this years ago, as they were one of the easiest things to prepare. If you own a food mixer then that’s all you need to whizz up the ingredients before you press into a tin, refrigerate and then cut into bars.

When I set about making these I didn’t have any particular plan in mind other than I wanted to use up some of my dried cranberries; I severely overestimated how many I would need over Christmas and my larder is overrun with them. I love cranberry and macadamia together and then found buried in the back the remains of a packet of macadamias which hadn’t gone out of date yet – score! There weren’t quite enough nuts so I amped up the quantity by substituting almonds. I also added dates which are the main ingredient in any Nakd bar to bind the bars together, I used plump sticky medjool dates to add juiciness and deeper flavour. There are more dates than cranberries in this recipe but the dates add the background note whilst the overriding zingy flavour is of the cranberries. I couldn’t resist adding a tablespoon of freeze dried raspberry powder either for more berry flavour.

Raw Cranberry and Nut Energy Bars

They worked out better than expected. The raspberry powder lifts the whole bar so it tastes fresher somehow. You can get raspberry powder from Father Christmas when he puts it in your stocking to open on Christmas morning or if you weren’t quite as lucky as I was then it’s easy enough to buy online.

These bars should keep for about a week in the fridge but you could also double the quantity I’ve suggested here and stick them in the freezer so you have lots to keep you going. I made mine in a smaller quantity of eight so I can move onto another flavour when these are done.

Raw Cranberry and Nut Energy Bars

Raw Cranberry and Nut Energy Bars

Raw Cranberry and Nut Energy Bars are vegan, gluten-free and sugar-free. Full of protein and bursting with fruity flavour.
Prep Time10 mins
Total Time2 hrs 10 mins
Course: Snack
Cuisine: British
Servings: 8 bars
Calories: 195kcal

Ingredients

  • 180 g medjool dates pitted
  • 75 g dried cranberries
  • 75 g macadamia nuts
  • 50 g blanched almonds
  • 1 tablespoon freeze dried raspberry powder

Instructions

  • Line and grease a 5 x 5 x 3 inch* square baking tin with two long pieces of baking parchment so they cross in the middle and come up and over the sides of the tin.
  • Place all the ingredients in a food processor and combine for 3-5 minutes until all the components have broken down and come together into a sticky ball.
  • Tip the mixture into the baking tin, press down on top so the surface is even.
  • Place in the fridge for a couple of hours to firm up then carefully remove from the tin, using the long ends of the baking parchment as leverage and cut into 12 bars.
  • Store the bars in the fridge in between snacking for about a week.

Notes

*I originally used a different baking tin for the bars made in the photos. This tin will make slightly wider shaped bars.

Nutrition

Calories: 195kcal | Carbohydrates: 27g | Protein: 2g | Fat: 11g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 232mg | Fiber: 3g | Sugar: 22g | Vitamin A: 35IU | Vitamin C: 0.1mg | Calcium: 37mg | Iron: 0.8mg

SHOP THE RECIPE

The raspberry powder I used in this recipe was Freeze Dried Raspberry Powder 150g. It’s a lovely product and I find freeze-dried raspberry powder useful in so many recipes, from buttercreams to sponge cakes and also in homemade beauty products like lip balm – basically anytime I need a hit of raspberry without using fresh fruit which isn’t always appropriate.

I would be nowhere without my Magimix 4200XL Food Processor – Satin. I have easily had it over ten years and I use it nearly every day for whipping up dips, pestos, nut butters, nut and oat flour and making my breadcrumbs. The Magixmix is an impressive piece of kit which even survived being dropped when we moved into our house (although it did have to have the motor replaced but that wasn’t too expensive). I put all the attachments in the dishwasher and they come out brilliantly clean but it also gives just great results. I love my Magimix and along with my Kitchenaid is the piece of equipment I use most often in my kitchen.

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Energy Boosting Snack Ideas – FREE PDF!

If you need more inspiration of energy boosting snacks to get your through your in between meal slumps then you can download my free PDF with 9 more ideas featuring exclusive content and also my favourite energy boosting recipes from the website. To access this amazing PDF you just need to click the link below!!