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This classic recipe features homemade sprouted nut flour and butter, which happily replace store bought.
I don’t know what it is about muffins; but I love ’em. Next to soup, with tea, freshly baked muffins make me happy. When we started the GAPS Diet, grain-free muffins like these made the new diet much easier for all of us.
We had to learn moderation, though.
Too many nuts, even sprouted nuts, aren’t ideal for any diet.
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Nuts are indeed nutritious; but we have to eat them in much smaller proportion to broth, soup, and the core foods of a healing diet.
To give you a specific example, one baked good a day is plenty, not a baked good with every meal.
There are other ways to have treats too!
My new cookbook, EAT BEAUTIFUL: Grain-free, Sugar-free, and Loving It, is just out. The cookbook includes not only scads of lovely baked goods, but nut-free, coconut flour-free treats as well.
So if you or your kids are having a hard time getting on board with your healing diet, I have lots of tricks I’m eager to share from my metaphorical bag. In the meantime, bake up a batch of grain-free, sugar-free muffins and feel the happiness that fresh muffins bring to your kitchen.
Remember, too, to check out my article on the whys and hows of sprouting nuts, so they’re truly gentle on your digestive tract and nourishing for your whole body.
Preheat your oven to 325 degrees.
In a medium size bowl, assemble and whisk together the following dry ingredients:
- 1 ½ cups almond flour/meal, measured from 2 ½ cups blended, sprouted almonds (how to sprout nuts)
- ½ cup flax seed meal
- 2 T. coconut flour
- ½ t. sea salt
- ½ t. cinnamon
- ½ t. baking soda*, (not GAPS-friendly, optional)
- 1/16-1/8 t. powdered stevia, or less (NuNaturals brand preferred; use “to taste”)
Assemble and blend together, in a large bowl or food processor, the following wet ingredients:
- 1/3 cup packed dates
- ½ cup extra-virgin coconut oil, softened slightly
- ½ cup sprouted, homemade almond butter
- ½ cup finely chopped fresh apple or applesauce
- 3 eggs, pastured preferred
Add the dry ingredients to the wet ingredients and mix thoroughly.
Fold in the following:
- 1 cup blueberries
- ½ cup optional sprouted walnuts
Drop the batter into a lined muffin pan; or spray your muffin pan with coconut oil spray to prevent sticking.
Bake until muffins are puffed, browned on top, and a toothpick inserted in the center of one comes out clean.
Yields 1 dozen muffins.
1) Chocolate-Peanut Butter-Banana~ Use peanut butter in place of the almond butter, use banana in place of the apples, one portion mashed and one portion diced and folded in, add ½ cup chocolate chips (Lily’s makes a stevia-sweetened chocolate chip or here’s a new unsweetened chocolate chip that I love) or nibs.
2) Pumpkin-Chocolate Chip~ Replace the pureed fresh apple with ½ cup cooked, mashed pumpkin (BPA-free, canned, organic pumpkin is fine), add ½ cup chocolate chips or nibs.
3) If allergic to almonds, use any other sprouted nut you can tolerate, to create homemade “flour” and butter, so cashew flour and cashew butter, for instance would replace the almond flour and almond butter.
4) Substitute the blueberries for ½ cup finely chopped fresh apple or applesauce.
*I am NOT a doctor; but I know from experience that if you consume baking soda it lowers the ph of your belly, which doesn’t help with digestion. Therefore, I always accompany any consumption of baking soda with HCl with Pepsin, short for Betaine hydrochloride. This supplement, often provided by naturopathic doctors, adds acidity to your stomach, which helps cue all the other digestive organs to secrete their necessary juices. I highly recommend that anyone with digestive issues ask their ND about adding HCl to their regimen.