Muffin tin Madness | blueberry coconut muffins

I hope you’re not sick of the muffin tin recipes yet.  This week, I’m actually making something in them that’s meant to be made in them… go figure hey?

This is the first primal baking recipe I have ever attempted. I was a bit hesitant to delve into baking, when I was so new to the primal way of life… but Hubby and I like our “treats”, so I wanted to try and keep this new lifestyle as close to the old as possible – I figured that if we are giving up rice, pasta and potatoes cold turkey (not to mention bread and refined sugars) that having a treat up my sleeve as a reward was just being a good wife… yes??

We’ve been doing really well this week.

The lack of refined sugars/carbs left me with a pretty good headache earlier in the week… combined with some paint fumes from renovations happening at work… overall – not a great week.


I’m feeling much better now and am soooo excited to share my first Primal recipe with you.

First, I have to say: learning to bake with coconut flour has been an exercise in patience. You need so little, compared to standard flour. It has a phenomenal absorption capacity – not to mention when you pour it out of the bag and into the bowl, the smell is a-mazing.
My chiropractor told me you could make amazing pancakes with it – so I just might have to try that at some point.

After a bit of trial and error, I’ve finally got some muffins that Hubby (the taste-tester) was pretty darn happy with. And since he’s the whole reason I’ve been doing this, I’m glad he’s enjoying them.

Like I said, I used coconut flour, but you could also use ground almonds (also known as almond flour) if you wanted a different flavour.
These are made rich and creamy by adding coconut milk, instead of traditional milk or cream.

Additional moisture comes from mashed bananas (the riper the better!!) and eggs.

The hardest part is not over-stirring the mixture when combining the dry ingredients with the moist ingredients.  Then folding the blueberries in…

YUM – did you know that blueberries are a superfruit? Yep – they have amazing antioxidant properties – wild blueberries especially – which is what I am using here!

Muffin tins are so versatile.

On with the recipe!

Blueberry Coconut Muffins

This recipe is wheat-free, dairy-free but definitely not taste free.

Preheat oven to 350 degrees. Line muffin cups, or grease with coconut oil.

½ cup coconut (or almond) flour
1/3 cup unsweetened shredded coconut
½ tsp baking soda
1/8 tsp of salt

1/3 cup coconut milk (tip: don’t use the light one… the muffins will be watery)
1 tbsp vanilla extract
4 whole eggs
2 medium bananas, mashed
1 cup blueberries (or more, if you prefer)
flaked coconut for sprinkling, if desired.

Mix the coconut flour, baking soda, shredded coconut and salt in a large bowl, set aside.
Beat the eggs in a separate bowl and mix in the coconut milk, vanilla extract, and mashed bananas. Add the wet ingredients to the dry ingredients, mix until combined – try not to overmix, as this can keep the muffins heavier.
Fold in the blueberries.

Bake at 350 degrees for 25-30 minutes.

Makes 12 muffins.

Just for the fun of it, I thought I’d include the nutritional data on these lovely little bites. Based on the ingredients used, each muffin has 98 calories, fat 4.8 grams, carbohydrate 10.7 grams, protein 3.3 grams.


Maybe next week, I’ll try a recipe using my new Ninja Kitchen System… I’m so excited about this – maybe my Green Monsters will make a debut…

Time to try something new…

Well, here goes.

This year, I’m going to attempt to broaden my horizons on the food front. I’m not a picky eater… not by a long shot. I love spicy foods, ethnic foods, and I absolutely adore trying foods from other cultures.

Thank goodness Hubby has an appreciation for excellent cuisine, too. He allows me to try different foods and is patient with me when I try a different recipe, while substituting recipes to see if I can make it “fit into my pantry”.

This year, I’m going to try and document some of my recipe wanderings.

Today, I’m starting by demonstrating my love for the muffin tin. You’ll learn more about this love obsession as the recipes continue. And the first recipe is…. (drumroll please)….

Ham & Egg Cups (or ham and eggies as Monster called them)

This was super easy, and I’m shocked that I didn’t think of it years ago.


Start with your favourite type of ham.  I used Rosemary Ham, because I love the extra flavour it brought to the recipe. Ok Ok… and because it’s all we had in the house.

Spray the muffin cups and line each cup with a slice of ham.

Crack an egg into each ham cup.

This part is crucial.

You must… repeat MUST have an adorable sous-chef to help you out. Have him sprinkle chopped green onion (or scallion) into each cup.  Add a dash of salt and pepper to each.

Pop them into the oven for 10-15 minutes (depending how well done you like your eggs) at 375 degrees and they come out deeee-licious.  Next time, I think I’ll sprinkle a little bit of old cheddar on the top just before it’s time to take them out.

These were quick, simple, and would make a great meal if you have a lot of people to feed at once… the recipe is easily adjusted to the number of people you are entertaining.

Then I toasted a slice of multigrain bread and…. VOILA!

Ham and Egg Cups

12 slices of thin-sliced ham
12 eggs
3 finely chopped green onions (or scallions)
Salt & Pepper
Shredded cheese (optional)

Heat oven to 375 degrees. Spray muffin tin with non-stick cooking spray. Line each muffin cup with a slice of ham. Crack one egg into each ham cup. Top with salt and pepper, and sprinkle with green onion.
Cook on middle rack for 10 – 15 minutes until whites are opaque and yolk is cloudy. Times can be varied according to the preferred done-ness of the yolk.
If desired, remove from the oven 3 minutes before done and top with a small amount of shredded cheese.

Serve on English Muffin, or bread of your choice!

Bon Appetit!