found this searching the web for recipes, this looks pretty good xoxo Darlene
Primal Coconut Blueberry Muffin
I am always on the lookout for a primal baked good that still might taste good without adding honey, agave, or sweetener. Iíve noticed that if you stop eating sugar for long enough, fruit starts to do a pretty good job at satisfying a desire for something sweet. It being blueberry season and all I decided Iíd try my hand at creating a coconut flour blueberry muffin that only uses the natural sweetness of fruit. Iím always a little surprised when my baking experiments actually work. Well, friends, these work! Not only do they satisfy that baked-good craving that primal eaters may occasionally encounter, but they taste good, too. This proves one of two things. Either I am better at this baking thing than I thought, or you can throw any old mess of coconut flour and fruit in to a muffin tin and if its been long enough since youíve eaten sugar, itíll taste pretty good. You be the judge!
Out of curiosity I conducted a nutritional breakdown over at Sparkrecipes. I discovered that these guys only have 98 calories each. I had yet to meet a muffin under 140 calories. I suppose it is the lack of sugar and oil in these muffins, neither of which is missed, that brings the calorie count so low. In case youíre wondering, hereís the macro data per muffin: fat 4.8 grams, carbohydrate 10.7 grams, protein 3.3 grams.
So, here we have it, a 100% primal grain-free, dairy-free, sugar-free coconut blueberry muffin. Enjoy!
Primal Coconut Blueberry Muffins
Ĺ cup coconut flour
Ĺ tsp baking soda
1/3 cup unsweetened shredded coconut
few shakes of salt
1/3 cup coconut milk (not light)
1 tbsp vanilla extract
2 medium bananas, mashed
1 cup (or more) blueberries
flaked coconut for sprinkling, if desired
Mix coconut flour, baking soda, shredded coconut and salt in a large bowl, set aside. Beat eggs in a separate bowl and add mix in the coconut milk, vanilla extract, and mashed bananas. Add the wet ingredients to the dry ingredients, mix until well combines. Fold in blueberries. Divide into 12 muffins. Bake at 350 degrees for 25-30 minutes
I pretty much followed this with the following variations:
3 eggs instead of 4, that's what I had
1/2 tsp stevia
1/2 tsp coconut oil
1/2 tsp xanthan gum (to help hold the stuff together)
About 1/2 cup of blueberries, frozen and needing to be used
1/2 tsp baking powder instead of soda, to add CO2.
1 tsp vanilla, somehow 1 tbl struck me as a lot. Maybe not.
Since I have no muffin pan thingies, I just dropped them like drop biscuits onto a pan.
The end result was crumbly but oh so tasty....something.
Onward and Grokward.
I missed the coconut milk.
Probably nothing to do with the texture I got, though, since the majority component of milk is the oil, which I did add.
This looks like a fantastic recipe, thanks for sharing it with us!