Yonana Muffins

yonana muffins

This recipe is modified from the recipe found in the BTVC book. It’s been my replacement for bread and my breakfast every day. I figure I’ve eaten over 2700 muffins in three years. I love them.

Dry ingredients:

  • 3 cups almond flour
  • 1/2 tsp. baking soda
  • 1/8 tsp. salt

Wet ingredients:

  • 3 large eggs
  • 3 very ripe bananas, mashed well
  • 1/2 cup rich yoghurt (made from half and half *)
  • 1/2 cup honey
  • optional: 1/2 tsp. vanilla extract

* Half and half is a mixture of 50% whole milk and 50% cream with a fat content in the 10-18% range.


  1. Preheat oven to 350 degrees.
  2. Combine dry ingredients in one bowl.
  3. In another bowl, combine wet ingredients.
  4. Combine wet and dry mixes.
  5. Fill paper muffin cups 2/3 full of batter.
  6. Bake on center rack of oven for 25-30 minutes or until lightly golden brown.
  7. Remove muffins from pan quickly or they will burn on the outside from the residual heat of the muffin pan.

Cool and store in refrigerator.

Yield: One dozen muffins.


Cooking yoghurt will kill the bacteria so don’t consider the yoghurt in this recipe as a probiotic.

These freeze well.

If you want to travel with this bread, but don’t want to worry about keeping it cool you can slice it thinly and dehydrate it to make a sort of biscotti that will keep a week or two at room temperature. Here’s a picture.

You can find almond flour in your local grocery, but in my experience it’s pretty expensive. I buy a 25 pound box from Hughson Nut and it works out to be about $5.50 per pound delivered. Use Google and check the web.

If you’d rather make a loaf than muffins, follow these steps:

  1. Preheat oven to 325 degrees F.
  2. Perform steps 1-4 from above as in making muffins.
  3. Prepare a 5 x 9 inch loaf pan by greasing or lining with parchment paper or your favorite method.
  4. Pour batter into pan, place on center rack of oven and bake for about 70 minutes.

Important: Ovens vary in accuracy so for your first time baking a loaf, check it starting at 60 minutes and then every 5 or 10 minutes until it’s done. If you do this the first time, you’ll have the proper time for your oven.

Sometimes, in order for the loaf to be done in the middle, the crust gets overdone. Overdone crust tastes bitter and I cut it off before eating.


How to tell when a loaf is done.

For more videos visit my YouTube channel: www.youtube.com/eatingSCD


27 Responses to “Yonana Muffins”

  1. 1 Anonymous August 3, 2008 at 6:36 pm

    A good variation to this is to add pumpkin or butternut squash instead of the banana. Also add a teaspoon of cinnamon. Yummy.

  2. 2 Paul Stocker August 4, 2008 at 1:22 pm

    Thanks for the idea. It sounds like a great change of pace.

  3. 3 Joy February 5, 2009 at 10:22 am

    My 17 year old son has had Crohn’s for 6 years now. He is dating, wants to stay on the diet but finds it difficult socially, feels like it hinders him. Gatherings, dinners at the homes of friends, difficult.

    How do you deal with this?


  4. 4 Paul Stocker February 11, 2009 at 2:18 pm


    I got married.

    Okay seriously now; The SCD certainly can change the way you socialize, but before the SCD I spent a lot of time at social events in the bathroom. At least now, I can socialize with the people I want to see rather than be stuck alone in their bathroom. This change, I like.

    It’s all based on a simple decision. I wanted to improve the quality of my life without having to assume the risk of side effects from medications. Your son needs to weight the benefits of the SCD against the inconveniences of living with it.

    As for the practical aspect of dealing with the diet and a social life it just takes some forethought. For example, I might eat before going out with friends or I might have a snack beforehand and eat a meal when I return. Sometimes I will bring my own snacks or meal. He can keep a stash of snacks in his car for those impromptu moments. He does not need to go hungry.

    Your son may feel embarrassed to be different, but there are ways around that too. For the people closest to him, he can explain what’s going on and how important it is to him. Good friends will understand. For all others, he can simply say that he has severe food allergies and leave it at that.

    – Paul

  5. 5 Randall March 4, 2009 at 10:58 pm

    These are amazing muffins! Thanks for sharing with the world. My kids devour them even though I make them for me!

    I’ve posted the recipe on calorie counter where it displays nutrition information (I’m trying to get fit). You can see it here:


    I’ve also modified this recipe by adding cinnamon, nutmeg and using carrots. Makes a nice treat, too. I’ll post that recipe when I find what I did.

  6. 6 Paul Stocker March 5, 2009 at 9:04 am


    Thank you. I’m glad you are enjoying them. I agree, the recipe does lend itself to variation.


  7. 7 Kelly March 9, 2009 at 10:01 am

    Thanks so much for this recipe, I love them. Thing is I tend to OD on nice recipes like this, so want to freeze them to prevent me eating them all at once! Can you tell me if I can freeze these?


  8. 8 Paul Stocker March 9, 2009 at 7:00 pm


    I sure think you can freeze them although I have to confess that I’ve never done so. I go through them fast enough that freezing doesn’t make sense for me. If you are unsure, try an experiment. Freeze just one for a week or two and see how it holds up.

    ( Hmmm. This sounds like something I should do so I can give a definitive answer. )

    I’m glad you love them – that makes me smile.

    Perhaps you could freeze them at a neighbor’s to help curb the ODing?

    Just tell your neighbor that they are prescription health food so they won’t eat them…



  9. 9 mckenziehrabik November 2, 2009 at 1:02 pm

    when you want just a basic bread for sandwiches etc. what recipe do you recommend? also are there certain recipes/foods you tend to always have on hand/ muffins, cookies, meat recipes, etc? thanks 🙂

    • 10 Paul Stocker November 19, 2009 at 10:15 am


      I have to admit to not exploring the world of SCD breads.

      I’ve hear Lois Lang’s bread mentioned many times, though I can’t say what it’s like.
      Here’s a link for the recipe: http://www.scdrecipe.com/recipes-bread/lois-lang-lite/

      As for foods I always have on hand, here’s some I can think of: cheese, fresh fruit, fresh vegetables, hamburger, steak, chicken breast, pork chops.

      I also always have chili powder and garam masala on hand. Here are the recipes for those:


      I go through a lot of onion and garlic powder. Yes, I know, the BTVC book says that they are illegal. I use Penzeys brand (http://www.penzeys.com) as someone got a letter from them saying that they do not contain any illegals. Here’s a copy of that letter. If you are concerned with this, you can make your own with a dehydrator.

      Other valuables I keep on hand are extra virgin olive oil, refined walnut oil, dark sesame oil, peanut oil, black peppercorns for fresh grinding.

      Be sure to look through my recipes section for other ideas.


  10. 11 Adam S February 9, 2010 at 1:30 am

    Hey Paul,
    Thanks for this posting, I really would love to start chowing down on some nice muffins again. These sound super tasty. But, I have a question, is there anything one can substitute for the “rich yogurt”? I have everything in the kitchen right now, but don’t have that?
    Please let me know, and any chance you could fed ex some of yours over here tomorrow? I’m getting excited thinking of these!!

    • 12 Paul Stocker February 9, 2010 at 1:55 pm

      Hey Adam,

      You could substitute another banana for the yoghurt. Or perhaps some legal applesauce or some other moist fruit.

      I could ship you some yoghurt but it would cost a fortune to get it there in time. 😉

      You’ve got a great site BTW.


      • 13 Adam February 10, 2010 at 10:57 pm

        hey Paul:

        I should be able to have a picture of the muffins if they still exist in about a few hours, wife and I are going to try double banana since we don’t have he yogurt. can’t wait!!

        Thanks again,

      • 15 Adam June 22, 2010 at 12:04 am

        Hey Paul,
        Just got to give you another thanks. Wife and I just pulled out 12 more Yonana’s and I think we just hit the winning combo for now. Threw in some blueberries, put one cherry in the middle of one lucky one. But, oh so tasty.
        Hoping for the lucky one tomorow, it evaded us tonight.
        Thanks again, great recipe, maybe up to a couple hundred now

  11. 17 Caroline March 1, 2010 at 6:04 pm

    Your website is awesome, Paul. Thanks for all the great recipes and resources. I’ve been on the diet for 2 months now, and have made this recipe at least 3 times. I love it, and it freezes really well, too!
    I see that you buy your flour in big quantities from Hughson Nut. I would like to do the same but I am worried about getting flour that I don’t like. The first time I ordered a 5 lb bag from GF Gourmet and it was a really nice texture and quality. I just got another 5 lb bag from Honeyville though, and it is more coarse/clumpy and my muffins come out way less fluffy feeling now.
    Can you please tell me your experience with the almond flour from Hughson?

    • 18 Paul Stocker March 3, 2010 at 10:51 pm


      Thank you for the complements.

      I have always been happy with the flour I get from Hughson. I started with them so many years ago that I can’t remember if I ever tried anyone before. I am very happy with the tooth of my muffins. Of course, they can’t be as light as a wheat flour cupcake, but aren’t too dense either. Perhaps the best way to put it is that when I make this recipe into a loaf, it turns out pretty much identical in consistency and texture to the illegal version of banana bread.


  12. 19 Bianca March 10, 2010 at 12:13 am

    Hi Paul,

    I stumbled upon your website a few days ago, and am glad I did. My family just recently returned to the SCD diet after close to 5 years. Our reasons for being on it is mainly for my son who suffers from seizures. This diet totally cleared up his seizures after being on it for only 9 months. Just recently, his seizures returned, so we’re back on the diet. Before, whenever I used almond meal as a flour substitute with eggs, things would have too much of an egg taste. But, I must commend you. Even though I didn’t use the “rich yogurt”, these muffins tasted great. I can understand why to date you have eaten approximately 2700 (lol). They were a hit for our family and really easy to make. They were well beyond what I expected. Thanks for sharing!!

    • 20 Paul Stocker March 10, 2010 at 7:55 am


      I’m sorry you and your son are dealing with seizures, but glad to hear the diet is so helpful.

      Thanks for letting me know how much you like the muffins. The feedback feels good.


  13. 21 Cynde May 3, 2010 at 7:18 pm

    Hi there,
    I am new to SCD. Any insight and motivation. Any help welcomed.

    • 22 Paul Stocker May 4, 2010 at 5:40 pm


      I’m sorry you’re here, but glad you found SCD.

      Here are a few:

      Insight: Healing through diet is a slower process than using drugs, but the SCD has no nasty side-effects.
      Insight: Relapses are expected and not an indication that the SCD is not working.
      Insight: The better you track your diet and symptoms, the better you will do.
      Insight: I’d rather spend time in the kitchen than time in the bathroom.
      Insight: Cooking from scratch tastes better than processed foods.

      Motivation: I don’t live in fear of a bathroom too far anymore.
      Motivation: I don’t feel like a victim anymore – I am in control of my health.
      Motivation: Check out the reviews for the BTVC book on Amazon.com – lots of great motivation.

      Advice: Read the BTVC book carefully.
      Advice: Join at least two groups on Yahoo: BTVC-SCD and Pecanbread. Read them daily, learn and ask questions when you get stuck. You are not alone.
      Advice: Read the breakingtheviciouscycle.info website, the official BTVC website.
      Advice: Read the pecanbread.com website. All of it. The Pecanbread. com site was developed with the help of Elaine, the author of BTVC, so all the info there is accurate.
      Advice: Not all SCD blogs are 100% SCD so be cautious.
      Advice: Use the stages section on pecanbread.com: http://pecanbread.com/p/how/stages.html


  14. 23 Anonymous January 17, 2011 at 11:28 am

    For this recipe, do you make yogurt from JUST half and half?

  15. 25 Batshit Bohemian June 23, 2017 at 2:19 pm

    I shall wake up Saturday morning and bake these. It shall be an exctiting experience and I will think of you Paul and your amazing story. ‘another barium bitch ride’ too funny. Laughing through lala land gut woes. Lindsay

  1. 1 Banana Colitis Muffins | Ulcerative Colitis: Recognizing UC, Dealing With UC, Diet Is Important for UC Trackback on February 11, 2010 at 12:32 am

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