Paleo Blueberry Muffins
Prep Time 15 minutes
Total Time 15 minutes
Servings 3 large muffins or 6 small
- 1 egg pastured preferred
- 1/3 cup lard melted and cooled slightly, or coconut oil, or avocado oil
- 1/3 cup coconut sugar (use honey for GAPS variation)
- 1/4 cup homemade sprouted nut meal see Recipe Notes (or use blanched almond flour)
- 1/4 cup cassava flour (for GAPS variation, use 1/4 cup sprouted nut or seed butter; see Recipe Notes for link)
- 1/4 cup coconut flour
- 1/4 cup milk of choice
- 2 teaspoons apple cider vinegar
- 1/2 teaspoon baking soda, sifted
- 1/4 teaspoon sea salt
- 1/3 cup blueberries or preferred mix-in (feel free to use other fruits like diced apple, other berries etc.)
Preheat oven to 325 degrees Fahrenheit. Line muffin pan with liners or heavily grease. Set aside.
In large bowl combine dry ingredients: nut flour, coconut sugar, cassava flour, coconut flour, baking soda and sea salt.
In medium bowl combine wet ingredients: fat of choice, milk, egg and apple cider vinegar.
Add wet ingredients to dry ingredients and stir to combine.
Fold in blueberries.
Fill muffin tin with batter. Bake until toothpick inserted in center comes out clean, about 25-30 minutes for larger muffins.
How to Make Homemade Sprouted Nut Meal
For every 4 cups of raw seeds or nuts, cover with room temperature, filtered water by two inches, and 2 tsp. sea salt. Stir well to dissolve the salt. Leave out overnight at room temperature to soak. Drain them in a colander; and rinse them well. If you suspect old nuts, or possible rancidity, or mold, such as with peanuts, add 1/2 teaspoon vitamin C powder to the salted soaking water. This will kill any potential mold.
(As a side note, cashews have already been heated. Their shells are toxic and a heating process is used to eliminate the chemical poison and to free the nut from its lining. Therefore, no cashew we buy from the store is technically “raw.” Shorter soaking times for cashews are still beneficial; whereas longer soaking times will render them slimy. 2 hours to overnight is adequate for cashews and still helps to reduce phytic acid. Subsequent dehydrating and roasting are also beneficial, as with all nuts and seeds, although roasting can destroy beneficial enzymes.)
Use any soaked nut or seed that has been duly drained and rinsed. Toss with optional sea salt to taste and place in your dehydrator or low temperature-capable oven, 95-145 degrees. For some nuts, such as macadamia or hazelnut, this process of completely drying out the nut can take as long as 72 hours. For smaller seeds, 24 hours may still be necessary. To check your nuts’ doneness, let one or all cool to room temperature. Then eat one. It should be very dry and crispy, no softness or chewiness to the inside. With the exception of walnuts, (which should still be stored in the refrigerator or freezer because their oils go rancid more quickly), the nuts will have a good shelf life and may now be stored in a sealed container in your pantry.
To Make Nut Meal
To make nut meal, simply place soaked, dehydrated nuts in blender or food processor, and blend until fine meal results. Do not over-blend or you'll have nut butter. (To make sprouted nut butter, continue to process the sprouted nut meal. This sprouted butter can be used for the GAPS diet recipe variation.) Store in sealed container in fridge or freezer for all future baking needs.
For GAPS Variation, find sprouted seed butter here.