Paleo Blueberry Muffins With Coconut Flour

Morning Glory Muffins

It’s a cold, wet and grey in my neck of the woods, so I have had plenty of incentive to head to the kitchen and bake. Yes, I love the results of what I prepare, but the sweetest moment is standing in front of the open oven door at the end of every baking session. Bliss!

On today’s agenda: coconut flour muffins, sweetened with maple syrup and loaded with blueberries! Yes, they are every bit as good as they look, perhaps even better. I’m trying (and failing) to type and eat one at the same time. Pardon me while I gobble the remaining crumbs…

I like my cake to taste like cake and my muffins to taste like muffins, which means that I kept the sweetener in this recipe to a minimum. Same, too, for the oil; it’s needed for creating the right texture (crispy at the edges with a tender interior), but I find that coconut flour baked goods can quickly turn grease-i-licious if too much fat goes into the mix. I think I’ve struck just the right balance by add some mashed, very ripe banana in place of some fat and some sweetener. Don’t worry, the addition does not turn these into banana bread muffins. In fact, you  won’t taste banana at all,

Getting back to the fat in these muffins: I use coconut oil (melted), but you can use an equal amount of melted, unsalted butter or a neutral vegetable oil of your choice in its place.

Note that I do not whisk the melted coconut oil in with the other wet ingredients, but instead wait until the coconut flour is added before stirring it in. The reason may be one you have encountered if you have baked with coconut oil: the coconut oil will re-solidify (quickly) into hard little lumps as soon as it comes into contact with cold eggs or other cool liquids. Stirring it in later easily resolves the problem.

I tend to overload my blueberry muffins with fruit, but if you prefer a more restrained blueberry muffin, decrease the total amount of blueberries to 1 cup. Happy baking, and stay warm everyone!

Serves: 12
  • 1 cup coconut flour
  • ¾ teaspoon fine sea salt
  • ½ teaspoon baking soda
  • 6 large eggs
  • ½ cup mashed VERY ripe banana
  • ¼ cup virgin coconut oil, melted
  • ¼ cup pure maple syrup or honey
  • 2 teaspoons vanilla extract (use vanilla paste if strictly Paleo)
  • 1-1/4 cups fresh or thawed frozen blueberries
  1. Preheat oven to 350°F. Line a 12-count standard muffin tin with paper liners, or grease cups.
  2. In a small bowl, whisk the coconut flour, salt and baking soda,
  3. In a large bowl, whisk the eggs until blended. Whisk in the banana, maple syrup and vanilla. Add the coconut flour and then the coconut oil; whisk until well-blended. Gently stir in the blueberries.
  4. Divide the batter equally among the prepared cups.
  5. Bake in the preheated oven for 20 to 25 minutes until golden brown and a toothpick inserted in center of a muffin comes out clean (clean of batter, not blueberry juice). Cool in tin for 10 minutes then remove muffins to a wire rack to cool completely.
Calories: 152 Fat: 8.3 g Saturated fat: 5.5 g
Carbohydrates: 16 g Sugar: 7 g
Sodium: 205 mg Fiber: 4.7 g
Protein: 4.7 g Cholesterol: 93 mg
Recipe by;

jennifer rice

Jennifer Rice is a lover of all things living and has dedicated her life to making a difference to all those who cross her path.
A passion for mind and body movement has led her into a long and successful career in pilates; teaching on a global scale, with clients in Canada, New Zealand, Dubai,LA and Jordan and more recently, Spain.
Her understanding of how the human body performs, combined with her extensive knowledge of nutrition and natural health therapies, allow Jennifer to be the complete wellness expert.
Not content to just help humans, Jennifer has a heart for animals and has been known to spend her time, when she isn’t working with clients or in her garden, at her local animal refuge centre, donating her time to our furry or feathered friends in need.
A wanderlust spirit keeps Jennifer on the move and her worldly outlook on life brings a refreshing point of view; always with a smile and an open heart

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