There is something so satisfying about starting the morning with a delicious blueberry muffin! But, how can you create a blueberry muffin that is also good for you?
Ever since my children were little, I have been adapting and personalizing existing recipes to add more nutrition, fiber and protein while decreasing added sugar. I just open a recipe book, use the existing recipe as a guideline, and then swap out or add ingredients as my mood and intention varies.
Blueberries are considered "the King of Antioxidant foods," with a healthy dose of fiber, Vitamin C, Vitamin K, manganese and polyphenols. Studies are underway to demonstrate the positive effects of blueberries on brain health. Blueberries are sweet and juicy yet only have 80 calories per serving, making them an excellent snack to help manage insulin resistance.
Blanched almond flour is rich in many nutrients such as protein, fiber, vitamin E, manganese, magnesium, copper and phosphorus. Better yet, it is very low in carbohydrates, making it a favorite for people following a keto diet.
Breakfast muffins were one of my first consistent recipes that I was able to predictably alter and they turned out well every time. Here is my loose framework for making gluten free muffins. I encourage you to add, change or adapt these recipes and have fun in the kitchen!
Preheat oven to 425
Dry ingredients
2 cups blanched almond flour
1 cup organic old fashioned oats (optional, omit if going keto)
1/2 cup tapioca flour (this helps to hold the muffins together)
1 tablespoon baking powder
2 tbsp chia seeds (these add fiber and omegas)
pinch of salt
1 tsp cinnamon (optional)
Wet ingredients
2 medium yellow bananas with a little green left on the end (green bananas are an excellent source of resistant starch)
2 organic large eggs
1 cup organic plain Greek yogurt (optional - this adds flavor and protein, omit if following anti-inflammatory or DF diet)
1/2 - 1 cup coconut, almond or preferred non-dairy milk
1 tsp vanilla
1/4 cup melted coconut oil
1/4 cup of pure maple syrup or agave nectar (these muffins do not need much added sweetener - omit if following a keto diet)
1 1/2 cups of organic blueberries
Prepare muffin tin (I find that melted butter works better than coconut oil to grease a muffin tin properly), or add cupcake liners, or use a silicon muffin pan.
Mix the dry ingredients in a medium mixing bowl. Mash the bananas and add to a separate medium mixing bowl. Beat in the eggs, vanilla, yogurt (if adding), coconut oil, maple syrup or agave nectar (if adding) and 1/2 cup nondairy milk.
Stir the wet ingredients into the dry ingredients making sure the batter is moist but not overly wet. If needed, add more oatmeal if overly wet or nondairy milk if overly dry. Stir in blueberries to taste. (Unlike when using wheat flour, continuing to mix an almond flour batter will not cause your muffins to become "tough.")
Fill the prepared muffin pan about 3/4 full and place in oven. Bake for 20 - 25 minutes. Muffins are ready when a toothpick inserted in the middle comes out clean.
Allow muffins to cool for at least 10 min then loosen the edges with a butter knife or offset spatula. Gently turn muffins out onto a cooling rack.
Adapt this recipe to your taste - share your creations!
References
https://blueberry.org/health-benefits/
https://www.healthline.com/nutrition/almond-flour#TOC_TITLE_HDR_3