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Grain-Free, Nut-Free Blueberry Mini Muffins

Posted Mar 21 2013 3:16pm

 

I hope everyone is going well! How’s processed-free March going? Have you gotten into the swing of cooking? Have you made anything new? Has it gotten easier or harder as the weeks go by?

It is now officially Spring. Now, although it really doesn’t feel like it, (I ALMOST made my Wednesday morning yoga class do 108 sun salutes. Winking smile There was stupid snow in the forecast I wanted to make it go away) I am READY! I am ready for sandals, I am ready for summer tomatoes and berries, and I am ready to have the sun shining on my pasty ass. Well, not literally. That wouldn’t be too pretty. I do need some Vitamin D though.

I gave in and bought some organic frozen blueberries and have been using them a TON lately in lieu of my cacao nibs or dark chocolate chips. Ella loves them too. It’s funny because when she was younger she wasn’t too nuts about blueberries, now, she’s a fiend.

Grain Free Blueberry Muffins

Experimenting with new grain-free recipes is always so much fun. I refuse to use almond flour for many reasons , one being it’s tremendously caloric (not that I count calories, but really, think about how many nuts you’re eating—my poor belly!), the main reason being that the omega-6 in the stripped down nut has a high change of becoming rancid when heated. No thanks.

Coconut flour is an awesome alternative, but it can be tricky to work with. You can not just sub it out for other flours, not even almond flour. Mixing it with other flours is key. However, most gluten-free flours aren’t necessarily grain-free and others are starches that aren’t healthy for you either. Arrowroot, cornstarch, etc all raise  your blood sugar pretty high, defeating the purpose (unless of course you are gluten-free and use those flours for “treats” instead of white flour). I love using ground flax in recipes. It works so well, bakes well, and goes awesome with coconut flour. There is some issue of flax being a potent phytoestrogens (but different than soy, which I avoid, so I believe from what I’ve read it doesn’t have the same effect), but  if you’re sensitive you do not want to use this often in large amounts. The seeds will not go rancid when baking however, so you’re safe there! The phytoestrogens/lignans in flax are natural antioxidants that reduce the activity of cell-damaging free radicals, slow the aging process, and increase overall wellness. Too much phytoestrogen for someone super sensitive however is  not recommended. Check out the discussion about this subject here where Melissa shares her thoughts!

grain-free blueberry hemp muffins

I emphasize using sprouted ground flaxseed because another thing you may want to avoid is the high levels of phytic acid. In moderation regular organic ground flax is fine, but if you find you want to use it often for grain-free baking, go with the sprouted stuff! It will totally take care of the phytic acid issue all together!

As far as hemp and chia go they are two of my most favorite ingredients ever. Hemp is a complete plant protein and chia is jam packed with nutrition—it has much more calcium than milk! Check out the links in the recipe for more info!

Now that we got all the nutrition stuff out of the way—here’s one of the most delicious grain-free muffin recipes ever! It doesn’t taste funky, like some coconut flour recipes do AND it isn’t dry at all! There’s an option for very low sugar, or to naturally sweeten if you don’t like working with stevia. Enjoy!

Grain Free Blueberry Hemp Muffins_

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Grain-Free, Nut-Free Blueberry Mini Muffins

ingredients:

  • 1/4 cup coconut flour
  • 1/4 cup ground sprouted ground flaxseed
  • 1/4 cup ground chia seed s
  • 1/4 cup ground hemp hearts
  • 1/4 cup hemp hearts
  • 1/4 cup coconut oil plus more for tins
  • 1 teaspoon aluminum-free baking powder
  • 1/2 teaspoon salt
  • a dash of cinnamon
  • 1/4 cup cashew milk (or another high fat milk such as coconut, hemp or whole milk)
  • 3 whole eggs
  • 2 egg whites
  • 1/2 cup coconut palm sugar plus 1/4 cup maple syrup {OR 3/4 teaspoon liquid stevia, I prefer NuNaturals}
  • 2 Tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 2 large ripe bananas
  • 1/2 cup frozen organic blueberries

directions:

Preheat oven to 350 degrees. Grind up your chia and hemp seeds (I always buy flax pre-ground because it is useless other wise/doesn’t digest). Melt coconut oil plus about 1-2 TBSP extra to grease your muffin tins with. Place all of the dry ingredients into a bowl a whisk, set aside. Place 1/4 cup coconut oil, vanilla, sweeteners, bananas and milk in your stand mixer (or bowl with regular electric mixer) and whip the ingredients together. You want the bananas to be completely whipped. Slowly beat in the dry ingredients. Add the egg whites and beat, then add one egg at a time, mixing thoroughly after each addition. Fold in the blueberries. Using a cookie scooper, evenly place the batter into mini muffin tins. Bake 9-12 minutes until they are finished (in my oven it took 12).

These freeze great for a quick, easy breakfast!

 

I am working on posting all of the instagram photos and more of my family’s food! Keep using the hashtag “#processedfreemarch on instagram and twitter! I appreciate the support and so does everyone following along looking for meal ideas!

Have a good one!

Namaste Winking smile

-Laury

Things that are important:

As Ella climbs on me and kicks the keyboard I just want to share this link. I called my congressman this morning and asked that he have my back.

All you have to say is this:

“I am a constituent and asking representative ________to oppose biotech Rider section 735 in the continuing resolution of H.R. 933.”

Check out this article for more info and a link to find the phone number of your local rep. If you don’t want Monsanto to have any more power—this time SCARY power, act! It take 3 minutes! THANK YOU!

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