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Coconut Flour Blueberry Muffins

January 12, 2011

Last night, I craved a breadish treat – something with a little sweetness to enjoy with my tea and book. But I’m avoiding grains and sugar, which ruled out many possibilities. I found myself poking around online for a grain-free sugar-free experiment – would it be a bar, a cookie, or a cake? Turns out, it was a muffin that caught my eye.

I found a recipe for basic coconut flour muffins online (here), and added a handful of fresh blueberries to my batch for a twist. I made them as mini-muffins, and promptly ate three, with heaps of butter while they were still warm out of the oven. Heavenly. Mission accomplished, and only 1/2 hour from craving to satisfaction, including research time.

 

These are grain-free, moist, and mildly sweet. The sweetener is honey, and the fat is butter, but you could experiment with other oils or sweeteners if you wanted (just don’t use vegetable oil!!). In my experience, coconut flour imparts a distinct coconut flavour, and coconut flour baked goods tend to have a lot of eggs and a certain… eggy-ness or sponge-like quality to their texture. These are no exception. But my taste buds are not complaining!

If you are looking for a fluffy, coffee shop muffin, don’t make these. But if you want a grain-free mini-treat that tricks your senses into feeling as though you’ve been devilish, forge ahead! The added bonus to these muffins is that you don’t eat one (or a few minis), and then think about the rest in the tin forever after until the last crumb is gone. It must be the absence of the drug-like effects of white flour and sugar. These actually satisfy in moderation!

I would like to try these again with nuts and cinnamon. Any other ideas for twists on this basic recipe? Other berries would be good, fresh or frozen. Maybe cranberry with a little lemon zest.  Or, a mashed-up over-ripe banana could be used as part of the sweetener to make banana coconut flour muffins (pecan would be nice in there too!). Ah, the possibilities!

Organic coconut flour is available in bulk at the Bulk Barn in Ontario, for around $.80/100 grams, in case you’re in Ontario and wondering where you can get it. If you have no idea why coconut flour or oil is a healthy choice, I recommend Eat Fat Lose Fat by Sally Fallon and Mary Enig (see their site here). Now on to the recipe:

Ingredients:

3 eggs

2 Tb melted butter

2 Tb milk, coconut or whole (I used whole)

3 Tb honey (I used raw)

1/4 tsp salt (I omitted this as I used salted butter)

1/4 tsp vanilla

1/4 cup coconut flour, well sifted

1/4 tsp baking powder (aluminum free is best)

Method:

Whisk together the wet ingredients. If you use raw honey as I did, this will take elbow grease! Mix your dry ingredients together, add to the wet, and mix together until no lumps remain. If you make regular (wheat flour) muffins, you’ll have to forget the instinct to mix as little as possible and leave the batter a bit lumpy. For these, you want no lumps left in the batter, which will be the consistency of pancake or crepe batter as opposed to traditional thick muffin batter. Add in your fixings, fill your tin, and bake at 400F for about 10 minutes (for the mini-muffins). The recipe is for 6 regular muffins, or you can make 12 minis instead. Here they are ready to go in the oven:

 

And here they are mid-way through baking:

 

They’re done when the edges are a bit golden and the bubbling at the top starts to reside. Slather with room temperature butter, put your feet up, and enjoy with a nice hot cup of tea.

These would be a great breakfast-to-go. I can’t wait to try other possibilities with the basic batter!!

Coming soon: Urban Fermentation Project update and 2011 Kitchen Budget Ideas….stay tuned!!

This post is submitted to Real Food Wednesday. Thanks for stopping by, Real Foodies and Weightloss/Wellness Challenge participants!!

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