Something about the name ‘caramel sticky buns’ just gets me salivating and gives me the warm fuzzies. I think of the tempting smell of a Cinnabon shop in the mall in all it’s enticement when I think about sticky buns. I am reminded of Sunday mornings when my mom made a huge tray of homemade sticky buns. It’s a nostalgic treat of that past that no longer graces my life due to the simple fact it’s purely not a healthy option in any way. However, recipes can be remade to be nourishing and thankfully someone created this amazing recipe for Banana Caramel Sticky Buns. I can not take credit for the following recipe, it comes from the cookbook, ‘Internal Bliss‘ a GAPS cookbook. GAPS is a dietary protocol that focuses on healing the gut through eliminating gluten, grains, starches and most sugars from the diet. Thankfully, this recipe does not compromise taste, and all four of my boys gladly enjoy them.
In my home, Saturday mornings often begin with a big slow home cooked breakfast. I like to break it up every now and again and offer a sweeter baked good as a treat for the boys. Not wanting to compromise health by baking, I choose to bake with lots of good fats, eggs, lower sugar and always gluten free. I feel very good about serving these sticky buns to my kids as they are loaded with good nutrition and easy on the digestion.
- 1 large very ripe banana, mashed
- 6 pastured eggs, lightly beaten
- ⅓ cup melted ghee, butter or coconut oil
- ½ cup honey
- 1 Tbsp vanilla extract, preferably homemade or gluten-free
- ⅔ cup coconut flour
- ¼ tsp sea salt
- 1 cup crispy pecans or walnuts, chopped
- ¼ cup honey
- ¼ cup ghee or butter
- 2 tsp ground cinnamon
- 1 tsp coconut flour
- Preheat oven to 350 degrees.
- Mix all ingredients for buns with a wire whisk.
- Evenly pour into a well-greased 12 cup muffin pan. Do not use paper muffin liners.
- Mix all ingredients for topping with a fork. Crumble topping on buns.
- Bake for 20-25 minutes, until cooked through.
- Cool about two minutes and then run a knife around each bun to loosen from pan. Immediately remove from muffin tin to a wire rack to finish cooling.
- The topping will set as they cool.
I highly recommend the cookbook ‘Internal Bliss’ to anyone who needs to eat gluten/grain-free, lactose -free or sugar-free. All the recipes I have tried have been good. I often make modifications to many recipes I use and do not find the need to do so with these recipes. Believe me, it is hard to come by really tasty grain free baked goods, so this book is a real blessing! I am not financially benefiting from promoting this book either, I really believe in the premise and am truly satisfied with all the recipes I have tried.
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