The family's been mostly grain-free for the past 3 months and we're feeling good!
Why eggs and why so many? Eggs are a natural source of choline - a nutrient that is essential for healthy brain function and for all the cells in the body to function normally. They're high in assimilable protein, folic acid, vitamins B6, B12, iron, calcium, phosphorus and potassium. The egg is one of the few foods to naturally contain Vitamin D. I'm going to try these muffins without eggs too and if results are good, I'll post the recipe.
Coconut flour is naturally sweet, so less sweetener is needed. It can be found in any health food store. Its more expensive than other flours, but remember you need MUCH LESS, so it lasts much longer.
This Coconut Flour Blueberry Muffin recipe is to LIVE for! Its gluten-free, high in protein and has no refined anything (sweetened with raw honey). If you make them, please post below and tell me what you think!
1/2 cup coconut flour, sifted
1/2 tsp celtic sea salt or himalayan salt
1/2 tsp baking soda
grated zest of 1 lemon
6 eggs, organic and pastured if possible
1/3 cup raw honey (so the enzymes are intact to help break it down)
1/3 cup coconut oil, melted but barely warm
1 Tbsp vanilla extract
1 cup blueberries, fresh or frozen (Wyman's wild blueberries are my choice when our summer supply has run out)
Preheat oven to 350 degrees Fahrenheit. In a medium bowl, combine the coconut flour, salt, baking soda and lemon zest. In a large bowl, mix eggs, honey, melted coconut oil and vanilla until well combined. Slowly mix the dry ingredients into the wet ingredients until smooth, then add blueberries. Pour into greased muffin tins (I grease mine with coconut oil). Bake for 25-30 minutes or until tested done. Or use mini-muffins tins and cook for 15 minutes or until tested done. Kid approved!
2 comments:
Can you use almond meal instead of coconut flour?
coconut and almond flours unfortunately don't sub out 1 for 1. Almond flour is quite heavy, so most recipes have some coconut flour in them to lighten it up a bit. You can blend dried coconut in your Vita-Mix to use in a pinch! Doesn't come out quite the same, but is darn good still!
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