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Don’t you love big muffins: plump, tall, moist and splitting at their seams? Break off a chunk, both crusty and tender. Muffins are my favorite baked good. After almost five years on the GAPS Diet, our family is phasing off. There have been times in that five years that I didn’t expect ever to be able to say that. But it’s happening; and it’s going well.
What foods to introduce first? Well, my answer is foods with resistant starch. Fun foods, yes, foods we’ve been wanting to have, yes, but excitingly, these two are not mutually exclusive. Foods that contain resistant starch are excellent for one’s gut (once it’s healed and sealed) because they provide food for good gut flora. Another way of saying that is resistant starch foods contain prebiotics which feed probiotics. And yes, cassava flour, the main player in these muffins, contains resistant starch. SO we get to have our cake and eat it too!
We get to eat what we feel excited about introducing into our diet and it’s good for us!
These muffins don’t have a ton of winter squash in them, just enough to impart moistness and a subtle flavor. This makes them a versatile muffin for everyday. I love them best like this ^^^ but you can also add scads of fun variations: sprouted nuts, dates, chocolate chips … if you want them to be chunky. See the Variations in Recipe notes if you’d like a few more ideas.
We love to eat these plain. They’re also great topped with butter, butter and honey, or chevre and honey. Don’t over-bake them, though, because that will dry them out. Do have fun with ’em!
For those of you who like nutritional information and the extra focus on gut health, see a bit more on that below the recipe…
- 1 cup cassava flour Otto's preferred
- 2/3 cup flax seed meal golden preferred
- 4 eggs
- 1/3 cup cooked butternut squash, smashed to measure leftover squash works great
- 1/3 cup avocado oil or preferred traditional fat, melted
- 1/3 cup pure maple syrup or honey
- 2 teaspoons vanilla extract
- 1 teaspoon cinnamon
- 1 teaspoon ginger
- 1/2 teaspoon baking soda, sifted
- 1/4 teaspoon sea salt
- Prepare muffin tin or extra-large muffin tin by lining cups with parchment cut or torn into 6" by 6" squares. Or use muffin liners. (See favorite liners in Recipe notes below.) Preheat oven to 325 degrees Fahrenheit.
- In a medium size mixing bowl combine the following dry ingredients: cassava flour, flax seed meal, cinnamon, ginger, baking soda and sea salt.
- Place the following wet ingredients in a high-powered blender: eggs, winter squash, oil, maple syrup, and vanilla. Puree until thoroughly mixed, about 15 seconds.
- Pour wet puree into dry ingredients and fold together completely without over-mixing.
- Fill prepared muffin cups with batter. Bake extra-large muffins for about 25 minutes. Bake medium/"normal" size muffins about 15 minutes. Muffins are done when toothpick or sharp knife inserted into center comes out clean.
Here's my favorite muffin cup liner: it's pretty, doesn't stick at all, and expands slightly for larger muffin cup pans, as needed.
For larger muffins every time, this is the same brand of cup liner, but this liner is deeper and broader, also super pretty.
- Use canned pumpkin, for convenience, in place of butternut squash.
- Fold in 1 cup chocolate chips, before baking.
- Substitute smashed banana or very ripe (black) plantain for the squash.
It’s not super cool to talk potty when you’re in the middle of a muffin recipe. But seeing as we’re now below the recipe, we’re going to talk ever so briefly about below the belt. That is to say, if you have struggled with constipation, I hope you’ll give cassava flour a try. It’s got just enough resistant starch to set your colon into action, without causing gas or too much of a good thing.
Read here about what makes Otto’s the superior cassava flour. The main reasons I buy Otto’s is that it’s non-GMO and they take special precautions to avoid the growth of mold after the yuca are harvested. Enough said, right?