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…

more muffin tin madness

So last Monday I introduced you to the ham & eggies, which has become one of my favourite muffin tin recipes… it’s so easy!!
Let me explain a bit why I have this muffin tin obsession.
I love making food ahead and freezing it. Our lives are busy… ridiculously so… and the less prep time required for a meal, the better.
I make huge batches of spaghetti sauce, chili and thai chicken. That’s right. HUGE batches of thai chicken. It’s Hubby’s favourite meal, so I try and have it on hand for him.

What the hell does this have to do with a muffin tin?

Single serving sizes.
Muffin tins have this down PAT.

I use them to make mini meatloaves, which I thought was awesome. I mean, traditional meatloaf takes at least an hour to cook, right? Muffin size? Half hour tops. Then you can pop them in a freezer bag, or tupperware – whatever your preference – and voila! Next Thursday, as you are running between work and swimming lessons, you can throw a real meal in the microwave.

You love the idea, don’t you? Why didn’t you think of that sooner??!!
You can thank me later.

Won Ton Wrappers. They’re not just for won tons anymore.

Friends, I give you: Spinach Ricotta Mini-Lasagnas.

First: I mixed a tub of fat-reduced ricotta (it actually wasn’t fat-reduced, but it should have been) with a package of frozen chopped spinach – thawed and strained. I sprinkled some parmesan cheese, salt and pepper and mixed it up well.

I lined each muffin cup with a won ton wrapper. (You can find these in the frozen section of your local grocery store.)

Spoon a rounded teaspoon of spinach and ricotta mixture into each cup (I have a little bit much in these…)

Lay another won ton on top of that layer, then spoon the rest of the mixture into the cups.
Here comes my secret ingredient.

Goat Mozzarella.

I shredded goat mozzarella and topped each cup with it.

It was so good… and meat free!  You could use these as appetizers, or add a salad and have them as a meal!

Yummy, easy and simple to switch up ingredients to add whatever you like… go ahead… play with it!!

Spinach Ricotta Mini Lasagnas

24 won ton wrappers
1 tub reduced-fat Ricotta Cheese
1 pkg frozen chopped spinach, thawed & strained
1/4 cup grated parmesan cheese
1/2 cup grated Goat Mozzarella
Salt & Pepper, to taste

Preheat oven to 375 degrees.
Mix package of ricotta cheese, spinach and parmesan cheese together. Add a dash of salt & pepper.
Spray 12-cup muffin tin with cooking spray. Line each cup with a won ton wrapper.   Spoon a heaping teaspoon-ful of mixture into each cup. Top with a bit of mozzarella. Layer another won ton on top and top with the other half of the mixture and the rest of the goat mozzarella.

Bake on the middle rack for 15-17 minutes. Let stand for 5 minutes, then serve!

This is a variation of the mini lasagne recipe I found HERE at


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