Healthy Cupcakes? Shhhh! Don’t Mention They’re Muffins

Healthy Cupcakes? Shhhh! Don’t Mention They’re Muffins

I found myself up to my elbows making cupcakes (well, muffins actually) the other night, for my second eldest to take to school for his birthday. When he asked me to make the cakes I replied, “Seriously my darling, at ten years of age you still want to take cupcakes?” — secretly hoping I was down to two out four children who would make such requests. He seemed completely un-phased by my lack of enthusiasm, “Yerrrrr seriously Mum I do!!” he smiled wickedly.

Anyway, here is a great recipe from Lunchbox Solutions that can easily be used for birthday cupcakes. Obviously for most schools you will need to avoid the walnuts and then, to avoid frightening some little people, forget the spices. For a hint of “birthday”, create a frosting (added below) and if you really need extra decoration, then you could use tiny pieces of Natural Confectionary Co lollies (or any similar product which uses only natural colours and flavours).

Spiced Banana, Date & Walnut Muffins

“If ever you find yourself with bananas that are too ripe to eat, then simply freeze them. When you want to make a banana cake or muffins, defrost the bananas in a bowl and use them as a sweet, high-fibre, potassium-rich ingredient.”


  • 1 tablespoon coconut oil (to grease pan)
  • 3 eggs
  • ¾ cup (180 ml) coconut milk, nut milk or milk of choice
  • ½ cup (120 ml) honey or agave syrup
  • 2 tablespoons coconut sugar
  • ½ teaspoon sea salt
  • 2 teaspoons vanilla extract
  • 2 ripe bananas
  • ¼ cup (approx. 35 grams) coconut flour
  • 2 teaspoons baking powder
  • 1½ teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • 1 teaspoon all-spice (optional, as some children may find this flavour a little strong, but adults love it)
  • 1 cup (approx. 120 grams) finely chopped dates
  • 1 cup (approx. 110 grams) roughly chopped walnuts


  1. Preheat oven to 180°C/350°F.
  2. Prepare a muffin tray by greasing it with the coconut oil. For extra decoration, you can line the muffin tray with cupcake papers.
  3. In a food processor or blender, mix the eggs, milk, agave syrup (or honey), coconut sugar, salt and vanilla extract, until well combined. (Tip: if mixing by hand, first mix the eggs and milk together until combined, then add the agave syrup or honey, coconut sugar, salt and vanilla extract. Mix well.)
  4. Next, mash the bananas separately with a fork and add to the mixture. Beat until smooth.
  5. In a large bowl, sift coconut flour with baking powder, cinnamon, nutmeg and all-spice (if using).
  6. Add the batter to the large bowl and thoroughly combine until the mixture is smooth.
  7. Fold in the dates and walnuts.
  8. Drop spoonfuls of the mixture into the prepared muffin tray, so that each mould is half-full.
  9. Bake for 35 minutes, or until nicely golden brown and a knife inserted in the centre comes out clean. A good test is to gently press the top of a muffin with your fingertip and if it “springs back” you know it is ready!
  10. Remove from oven and set aside to cool for 10 minutes. Turn out onto a wire rack and cool.


This makes a small amount of frosting. If you require more, then double the ingredients. I prefer to make without Icing Sugar but you could add in 1 tablespoon if you prefer.


  • 125 grams melted chocolate — dark chocolate or milk depending on your preference
  • 75 grams of organic butter (room temperature)

Method For Frosting:

  1. Melt the chocolate in a double boiler, allow to cool sufficiently
  2. Add the the butter and blend until fluffy with a bar mix or hand stick blender
  3. Cool in the fridge if too soft.

Note: if the chocolate is to warm then the butter will melt rather then being fluffy.

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Happy Muffin-Making!

Jennifer Barham-Floreani 
Bach. Chiropractic, Bach. App Clinical Science
Registered internationally, no longer practicing as a chiropractor in Australia.

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For more information and
super-tasty superfood recipes,
click here to take a look
at Lunchbox Solutions

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