Banana or Pumpkin Bread or Muffins

Four recipes in one!

Ever looking for ways to 1) satisfy my sweet tooth while paying attention to what I eat and their ingredients, I am slowly entering the world of baking. These sprouted flour muffins/bread are a good start, as it employs the “muffin method” where all ingredients are added to a single bowl. Depending on what I have on hand, I make them with homemade pumpkin puree (winter or spring) or with very ripe bananas.

I’ve also found a way to incorporate “discarded” sourdough starter (the leftover mixture of sourdough flour and water after feeding your starter). Note that if you are using this kind of starter (as opposed to an active, bubbly starter), you still need to add “lift” (that is, chemically through baking soda).

Here’s why sprouting seeds, nuts and grains is important.


Banana Nut Cacao Muffins or Bread
Prep time
Fermentation time
Total time
Yield: 1 loaf or 12 muffins
  • 1⅓ cup (320ml), 200g whole wheat, spelt or all-purpose flour (AP works too)
  • ½ cup (100g) discarded sourdough starter
  • 3 very ripe medium bananas (you can use frozen & re-thawed brown bananas) OR 1 cup (250ml) pumpkin puree
  • ¾ cup/180ml honey (250g by weight)
  • 2 chicken eggs
  • ½ cup (120ml) coconut oil (105g by weight)
  • ½ cup (120ml) crushed walnuts (preferably soaked) and/or pepitas (pumpkin seeds) and/or pomegranate seeds
  • OPTIONAL ¼ cup (60ml) raw cacao nibs
  • ½ tsp. (3ml) ground nutmeg
  • ½ tsp. (3ml) ground cinnamon
  • ¼ tsp. (1.5ml) baking powder
  • 1 tsp. (5ml) baking soda
  • ¾ tsp. (12ml) sea salt
  1. Preheat oven to 325°F/163°C.
  2. Melt coconut oil over low heat just until it liquefies.
  3. Combine all other ingredients except pomegranate seeds into a mixing bowl. Bonus points for freshly grating spices (cloves, nutmeg).
  4. When coconut oil has cooled (to 110°F or lower), add to bowl.
  5. Mix thoroughly.
  6. If using, gently stir in pomegranate seeds so as not to break them.
  7. Lightly grease (using butter or coconut oil) muffin tin or 9"x5" loaf pan.
  8. Evenly distribute batter into muffin cups (optionally place paper cupcake liners first) or pour into loaf pan.
  9. Place into oven.
  10. Muffins take about 30 minutes; bread takes about 60. Start checking in on bread starting at 45 minutes.
  11. Use the 'toothpick test' by sticking a clean toothpick into the center of the loaf or largest muffin. If it comes out clean (no crumbs), then it's done. If not, let it bake a few more minutes and check again.
  12. Remove from oven, let cool and then remove from pan.
  13. Store at room temperature in a cool, dry place. Slice and freeze any bread or muffins that you won't consume within 3-4 days. Reheat in toaster oven on medium temperature (350°F/177°C).


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