Breakfast: Grain free Red Currant Buns

What to eat in the morning? Before switching to an LCHF diet, I always ate cereal, it turns out that this is one of the worst dietary choices you can make. Here is a nice article on this topic .

These days, I usually eat eggs for breakfast, but occasionally I like a change usually at the weekend. I have had such positive feedback on my breakfast muffins that I did a little experiment on an alternative.

My parents always get heaps of redcurrants from their garden in the summer and freeze them. This is a great use of some of them, you could always try blueberries or blackberries as well. These fruits are very low in sugar, perfect as a low carb ingredient.

Although the bananas are not low carb, you get the equivalent of 1/5 of a small banana from 1 bun, so they are vastly better for you than cereal.

This recipe makes 15 small muffins.


  • 250g very ripe bananas
  • 100g of redcurrants, stewed in advance to soften and reduce
  • 30g of softened butter
  • 2 fork beaten free range eggs
  • 1 tsp of vanilla extract
  • 30g of freshly ground linseed
  • 200g ground almonds
  • 1 teaspoon of bicarbonate of soda
  • A pinch of salt


Mash the ripe medium bananas with the softened butter.

Add the fork beaten free range eggs, the vanilla extract and the red currants and mix well.

Then add the dry ingredients of freshly ground linseed, ground almonds,
bicarbonate of soda and a pinch of salt and mix well. You can sprinkle some nuts on the top if you wish.

Transfer to muffin cases and bake for approx 30 minutes at 180 deg C. Store them in the fridge for up to a week, but they won’t last that long!

Serve with cream or greek yoghurt to get the healthy fat in  to fill you up.