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Recipe below!

1 Muffin, 1 Smoothie and 1 Sliced Apple

Calorie Count:

Gluten-Free, Sugar-Free, Raspberry, Almond Muffins
Makes 12 muffins

1 cup (120 g) of Rice Flour (Bob’s Red Mill Brand preferred if you can find it)
1 cup (120 g) of Almond Meal (Bob’s Red Mill Brand preferred if you can find it)
1 tbsp (7 g) Gluten-Free Baking Powder (Clabber Girl or Rumford Brands)
¼ tsp (2 g) kosher salt
1 ripe banana
3 eggs
¼ cup (60 ml) of canola oil or olive oil
1 cup (240 ml) of milk
1 cup (150 g) frozen raspberries
¾ cup of raw (110 g), sliced almonds

Preheat oven to 400 degrees.

In medium bowl whisk together flour, meal, baking powder, and salt and set aside.

In a large bowl, mash up banana with a fork, then add eggs, oil and milk. Slowly add the dry ingredients, being careful not to “over mix”.

Then add raspberries, mix just to combine. Portion out into a muffin tin fitted with paper liners, and fill about ¾ of the way. Top with 1 tbsp of almonds.

Bake until golden brown and a toothpick comes out clean. About 15-20 mins.

Once cooled, muffins can be stored in a zip-lock bag and placed in the freezer. Will keep for 1 month.

Fruit Smoothie
Makes 2 smoothies

Calorie Count:

1 ripe banana
1 cup (150 g) frozen berries of choice
1 cup (240 ml) non-fat Greek yogurt
1 ½ cup (360 ml) non-fat milk

Place all ingredients in a blender and blend on high until smooth.


  1. Hallo beth, i love your recepies couse you always present them interesting , informative and understandeble. You give great tipps and explane the technik. And i love that you dont have the stereotipical american sugarbombs with ingriediens noone in my family likes like many other american youtubecooks. For most europiens i have met amys dont have a foodculture besides fastfood and you prove the oposite. Thanks for all the hard work i hope you will continu too inrich our days. P.s. Total is an actual greek yogurt as it is one of greeces most known and loved and still done by original recepy

  2. Hi Beth! Could almond milk work instead of regular milk? I’m going to buy almond milk for smoothies this weekend so I’m wondering how I can incorporate it into other healthy recipes. Thank you 🙂

  3. Hi Beth
    I have baked this Muffins. They really taste fantastic!
    I only had one problem: i wasn’t able to peel them out of the Muffinpaper, they really stick on it. What did i wrong?

  4. Since the almond meal is quite pricy, my mom never allows me to buy them. So in this case, Beth is there another substitution for Almond flour? Maybe Oat flour?

  5. Switched out the raspberries for blue berries and instead of 1 banana I used two and instead of almonds I used walnuts. Love this recipe its very interchangeable 🙂

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