Grain Free Blueberry Muffins

26 Jan
by Kristen, posted in Blog   |  3 Comments


Yesterday I made coconut flour blueberry muffins for the first time. Why would I want to use coconut flour over any other types of flour? Here are the benefits of coconut flour: (via Dr. Mercola)

  • Coconut Flour is ideal for baking. It has fewer digestible (net) carbs than other flours, and it even has fewer digestible carbs than some vegetables!
  • Coconut Flour is gluten-free and hypoallergenic. With as much protein as wheat flour, coconut flour has none of the specific protein in wheat called “gluten.” This is an advantage for a growing percentage of the population who have allergies to gluten or a wheat sensitivity.
  • Coconut Flour consists of the highest percentage of dietary fiber (58%) found in any flour. Wheat bran has only 27% fiber.
  • Coconut Flour can help you reach a healthy weight. Ideal for those who follow a low-carb eating plan, coconut flour works well as part of a weight loss program because it has high fiber, and foods with high fiber can help promote a feeling of fullness.


    Coconut Flour Blueberry Muffin Recipe
    *Adapted from Tiana

    Ingredients:
    1/4 cup coconut flour, preferably sifted
    3 eggs
    2 Tbsp. melted butter or coconut oil
    2 Tbsp. milk of your choice (I used raw, grass fed milk)
    3-4 Tbsp. raw local honey (depending on how sweet you like yours)
    1/4 tsp. salt
    1/4 tsp. vanilla
    1/4 tsp. baking powder
    1/2 cup fresh or frozen organic blueberries

    Directions:
    Blend together eggs, butter, milk, honey, salt and vanilla. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Fold blueberries into batter. Pour batter into greased muffin cups. It’s best not to use paper muffin cups as the muffins tend to stick to them. Greased silicone muffin cups work best. Bake at 400 degrees for 16-18 minutes. Makes 6 muffins.

    Serve with grass fed butter & raw honey. Enjoy!

    *Side note: If the batter seems too liquidy, you could use 1/3 c. coconut flour instead of 1/4 c.

    Let me know what you think!
    Naturally Yours,
    xoxoxo
    Kristen M. Pardue, RD, CLC

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3 Responses to Grain Free Blueberry Muffins

  1. Daphne Crowder

    These were delicious! I left out the honey and vanilla because I am avoiding all sugar. They were a little dry without the honey, but still very tasty. I am going to try them again using coconut milk and increasing the amount of milk to add some moisture. Sometime I will try leaving out the blueberries and use them as the shell for a strawberry shortcake.

    And a note on the baking powder – I didn’t realize it contains corn starch. I threw out what I had and found some aluminum free, non-GMO corn starch to use.

  2. nicole

    these were very yummy!

  3. Love coconut flour for banana-egg pancakes! Never used them for muffins though – these look so easy & delicious.

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