Life’s Sweet Delights And A Cuppa Coffee

Almond flour blueberry muffins are healthy, delectable and easy to make. What is better next to a steamy coffee cup than a fluffy muffin packed with tasty flavours?

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Muffins have quickly become internationally adopted treats with origins in American cuisine, typically served at breakfast or coffee/tea break.

The use of blanched almond flour in preparation makes these muffins gluten-free. Choosing specific substitutes can easily make this recipe keto/paleo/vegan friendly.

Likewise, the mixing and matching of the ingredients will result in various choices to satisfy all preferences. My favourite combinations are either blueberry-lemon-almond flakes, coffee-chia seeds or cacao powder-cacao nibs. These would be the healthier options, but the list does not end here.

As usual on this blog, the only thing I would like to stress is the use of certified organic products. Also, for sugar substitutions, perhaps do a little research into how a plant-based product that should be healthy and safe o use becomes harmful due to the processing methods used.

Packed with antioxidants and vitamins, blueberries are paradoxically among the few fruits that do not need pesticides at all. If you cannot grow a plant in a pot in the corner of your garden or balcony, perhaps it is a good idea to take a hike to a forest near you in season and pick your own. Or buy organic. Spare yourself the trouble of needing chemotherapy and radiation.

According to SF Gate home guides (source accessed on 22/04/2021), non-organic blueberries contain an insane amount of pesticide residue – the nasty stuff that remains active for weeks after spraying. It aims to kill a tiny insect, but assuredly it won’t make humans healthier, younger, more beautiful or brighter. It will do to humans what it does to the bug; only the process will be longer, more excruciating and more harrowing. That was cancer explained in plain English!

The parasite that occasionally resides within the fruit and has a car’s name (Drosophila suzukii) does not cause any harm to you if you eat it. But the affected fruits cannot be commercialized because of the vicious mechanism called greed. Therefore, if you want to profit from cultivating blueberries, you must spray them with pesticides that kill said worm.

The pesticides used in conventional agriculture have proved to cause countless health problems, not just cancer. But fear not! Big pharma is already prepared to “cure” you and make a profit out of it, too.

The balance between ingesting a minuscule and absolutely harmless insect and adding all sorts of cancer, neurological issues or reproductive/child developmental/neurobehavioral disorders to medical records is straightforward. 

The things we do for fear of a tiny, inoffensive bug! Humans are funny is only a euphemism.

Now that the healthy side of things is sorted and the type of muffins chosen, let’s continue with the ingredient list and preparation method to make beautiful muffins.

Ingredients for almond flour blueberry muffins

Blanched almond flour. The blanching process essentially removes the almonds’ skin, making the flour lighter and less irritating to the digestive system.

Organic coconut sugar or healthy substitutes for specific diets. The ketogenic diet, in particular, uses low carb sugars or sweeteners. Still, not all of them are healthy, so I recommend careful research into safe substitutes and healthier processing methods.

Eggs (organic, large). Typically, a large egg’s weight is about 56-57 grams/ 2oz. For any other size, the ratio might differ and affect the firmness of the batter.

Butter (unsalted, organic), melted and slightly cooled.

Unsweetened almond milk.

Organic bananas (extra ripe). Bananas are an excellent source of naturally occurring sugars that I often use in pancakes and not only. It might not be the right choice for ketogenic for its high carbs count, though.

Organic blueberries.

Organic lemon. The lemon juice (only 1/2 lemon needed) will help activate the bicarbonate of soda. All zest is all right to use to give the muffins a slightly tangy taste.

Baking powder and bicarbonate of powder.

Salt.

Vanilla extract.

Optional: chia seeds, almond flakes, cacao nibs, ground coffee, depending on the desired flavour.

Method

Start by lining up a muffin tray with paper cases—preheat the oven to 180°C/356°F/gas mark 4.

Sieve the almond flour and mix with the rest of the dry ingredients in a large bowl.

In another bowl, mash the bananas using a fork or blender. Add the eggs (optionally, separate from yolks and batter the egg whites until firm), sugar, milk, melted butter, lemon zest, vanilla and mix.

Pour the wet combination over the dry ingredients and mix to incorporate nicely. The texture of the batter will be firmer than the usual grain flour batter but still malleable.

Add the lemon juice to help activate the bicarbonate of soda.

Add the blueberries and mix gently using a large spatula.

Fill the paper cases a little over half, but no more than three quarters with batter.

Decorate with almond flakes/extra blueberries/coffee beans/cacao nibs according to your chosen option. Bake on the middle rake for 25-30 minutes or until golden brown. Check with a toothpick that all the muffins are thoroughly baked.

Let the muffins cool before serving. At first, almond flour blueberry muffins might be extra moist, but the humidity will resorb when cool.

Enjoy a couple of almond flour blueberry muffins with your preferred coffee. Mine will always be cappuccino. What is yours?

Print

Almond Flour Blueberry Muffins

Low carb/sugar, gluten-free, organic, moist muffins packed with healthy ingredients and perfect for a morning coffee or lunch box.

Course Breakfast, Dessert, Snack

Cuisine American

Keyword almond flour banana muffins, gluten-free blueberry muffins, healthy muffins, low-carb blueberry muffins

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 12 muffins

Ingredients

• 250 g almond flour blanched
• 60 g organic coconut sugar approx 4 tbsp
• 3 pcs eggs large, organic
• 1½ tsp baking powder
• ½ tsp bicarbonate of soda
• ½ organic lemon zest+juice to activate the bicarbonate
• 60 g organic butter melted and slightly cooled
• ½ tsp salt sea/rock
• 100 ml almond milk unsweetened
• 2 tbsp chia seeds
• 2 pcs organic bananas extra ripe
• 100 g blueberries organic
• 1 tsp vanilla extract
• 2 tbsp almond flakes optional

Instructions

• Line up a muffin tray with paper cases. Preheat the oven to 180°C/356°F/gas mark 4
• In a large bowl, mix the sifted dry ingredients. Add the chia seeds and salt.
  
• In a separate bowl, mash the bananas with a fork or blender. Add the eggs (optionally, separate and batter the egg whites until firm), sugar, milk, melted butter, lemon zest, vanilla and mix.
• Pour the wet mix over the dry ingredients and mix to incorporate nicely.
• Add the juice of half a lemon (it will activate the bicarbonate of soda).
• In the end, add the blueberries and mix gently using a large spatula.
• Fill each muffin paper case 2/3 with the batter.
• Optionally, sprinkle almond flakes or add extra blueberries.
• Bake on the middle rake for 25-30 minutes or until golden brown. Check with a toothpick that all the muffins are thoroughly baked.
  
• Allow the muffins to cool completely before serving.

Notes

Almond flour muffins can be stores in an airtight container in the fridge for up to three days or frozen for up to three months. 

Any left over almond flour should be kept in the fridge (follow the guidance notes on the label).

This almond flour blueberry recipe is quite versatile and easy to adapt to ketogenic, paleo or vegan diets by using specific substitutes you each particular diet.

For more variety, divide the batter and add one tbsp of ground coffee to half of it or one tbsp of organic cacao powder for chocolate muffins. Decorate with coffee beans/organic cocoa nibs/low sugar chocolate chips.

Life’s Sweet Delights And A Cuppa Coffee

The post Almond Flour Blueberry Muffins | Easy and Healthy Recipe appeared first on The World Is an Oyster.