Easy banana, cinnamon and sunflower or pumpkin seed muffins or loaf

“Autumn is the mellower season, and what we lose in flowers we more than gain in fruits.” -Samuel Butler

It’s Autumn here in South Africa and as the seasons change so does my taste in food. Gone are the sweltering hot days of Summer when all I could stomach was a light salad and a frozen drink. The chilly days of spicy bakes and hearty soups are upon us and I couldn’t be more excited. 

I am a big believer that our health is directly influences by the food we eat and the humble banana is one of thise foods that will positively influence anyone’s body and health state. The first time that the amazing qualities of banana were revealed to me was when my dad managed to virtually cure his tinitis, when doctors told him it couldn’t be done, simply be eating two or three ripe bananas every day. 

Today I know that bananas are good for moderating blood sugar, improving digestive health, help protect against colon cancer, support heart health, improve insulin sensitivity, contain antioxidants, improve kidney health and can help to relieve muscle cramps caused by exercise. Not only is this recipe jam packed with bananas, but also sunflower seeds. The benefits of sunflower seeds are vast, from reducing swelling to treating depression. 


Makes about 24 muffins or two small loaves. 


  • 2 1/4 cups cake flour
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 4 over ripe bananas 
  • 1 1/2 cups brown sugar
  • 180g (3/4 cup) unsalted butter or 135 ml of vegetable oil
  • 2 eggs (or 1/2 cup unsweetened apple sauce)
  • 1 tsp vanilla essence
  • 1/2 cup sunflower seeds or 1/2 cup pumpkin seeds roasted in a dry saucepan


  1. Preheat oven to 190 °C for muffins or 170 °C for a loaf.
  2. Lightly grease 24 muffin tins or two small loaf tins.
  3. In a large mixing bowl, combine the sifted flour, baking powder, cinnamon and salt. 
  4. In a separate large mixing bowl, using an electric mixer, combine the bananas and sugar. Mix for about 3 minutes.
  5. Add the soft butter, vanilla and eggs. Beat well. 
  6. Combine the wet and dry ingredients and beat well. 
  7. Fold in the sunflower seeds with a plastic spatula. 
  8. Spoon batter into muffin/ loaf tins till they are half way full.
  9. Bake until an inserted knife or toothpick comes out clean. About 25 minutes for muffins or 50 – 60 minutes for a loaf.
  10.  Cool on a wire rack and store in an airtight container. 


    With light and love, Jen 


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