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.
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!
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…