Coconutty Blueberry Muffins

Coconutty Blueberry Muffins

There's just something about...blueberry muffins! Coconut flour blueberry muffins with lots of protein and fiber will make any meal extra-special. Gluten-free, low-glycemic sweetener, dairy-free, and migraine-safe.

By DeliberateFare.com, variation of The Nutiva Kitchen Table’s coconut blueberry muffins

There's just something about blueberry muffins that makes me feel at ease. I love everything about them: how they're a vehicle for a good, creamy spread (read: butter); how they are tender and just slightly sweet; how they are warm little bits of goodness that are personal-sized.

I'm always looking for new ways to incorporate a variety of gluten-free flours into my baking in order to keep things interesting and to improve my nutritional range. Coconut flour fits well with blueberry muffins. It offers enough umph to hold the blueberries from sinking to the bottom of the muffin, it has a good amount of fiber, and it lends itself well to using a lot of eggs - which in part add more protein to these treats.

One change to the ingredients of the original recipe by Nutiva (a proprietor of coconut fare) is that I make my own coconut palm syrup in place of honey. Honey is high in FODMAPs and can be difficult to digest for some sensitive persons. Coconut palm sugar (used to make the syrup) has a low glycemic index which means that you shouldn't suffer from the immediate super-high followed by the devastating super low caused from traditional sources of sugar.

A final tidbit about this recipe. Y'all know I love to store a few goodies to have on-hand when needed. These muffins freeze so well! Blueberry muffins on demand? Yes, ma'am!

INGREDIENTS

  • ¼ cup coconut oil, hardened
  • ½ cup coconut palm sugar
  • ½ cup filtered water
  • 1 cup coconut flour
  • ½ tsp kosher salt
  • 1 tsp baking soda
  • 1 cup coconut milk (I use Goya or Trader Joe's)
  • 6 eggs at room temperature
  • 1 tsp pure vanilla extract
  • ¼ cup chia seeds
  • 1 cup blueberries, thoroughly washed and dried
  • Zest of 2 lemons (optional; skip if migraine-prone)

METHOD

  1. Preheat oven to 350 degrees.
  2. Into muffin tin, add paper liners. Double-up the liners.
  3. Place hardened coconut oil into small, microwave-safe bowl and heat until melted, about 30 seconds. Remove from microwave and set aside to cool slightly.
  4. In small sauce pan on stove top over medium-high heat, add coconut palm sugar and water. Stir with silicon spatula until all sugar has dissolved; bring to simmer and allow to simmer for 1 minute. Turn off burner. Set sauce pan aside to allow coconut palm syrup to cool slightly. Measure out ½ cup syrup into small bowl and set aside.
  5. Into large bowl, sift together coconut flour, salt, and baking soda. Remove 2 Tbsp of dry ingredients and place into separate, small bowl. Set aside dry ingredients.
  6. Into medium bowl, add coconut milk, eggs, reserved melted coconut oil, and reserved coconut palm syrup, vanilla extract, and chia seeds. Combine well with fork. Set aside wet ingredients for a minimum of 5 minutes in order to allow chia seeds to bloom.
  7. Make a well in bowl of dry ingredients, and add to well wet ingredients. Using fork or wire whisk, whisk by hand all ingredients until a batter forms.
  8. Into reserved small bowl of 2 Tbsp of dry ingredients, add blueberries and lemon zest. Gently toss blueberries and zest about the dry ingredients, lightly coating each and every single berry and strand of zest.
  9. Gently fold into batter blueberries and zest and any remaining dry ingredients from the coating process.
  10. Scoop equal portions of batter into reserved muffin liners; do not level off, rather, allow the batter to be mounded.
  11. Place muffin tin into preheated oven and bake for 25 to 30 minutes or until muffins are slightly golden on top and spring back when gently pressed with finger.
  12. Remove muffin tin from oven; turn off oven. Allow tin to cool for 10 minutes before removing muffins from tin. Cool completely on cooling rack.

SUGGESTIONS

  • This recipe yields exactly 12 muffins. They do not rise much, so be sure to add plenty of batter to each muffin cup before baking.
  • Serve warm out of the oven with your favorite spread.
  • Makes a nice addition to a hot cup of soup at lunch, such as Autumn Acorn Squash Soup.
  • These muffins freeze very well. Simply pop them into a freezer-safe storage bag or container and freeze for up to 3 months. Defrost overnight in refrigerator before serving. Serve cool or warm.
  • A great substitution in the fall or winter months is to use cranberries in place of blueberries.
  • April 30, 2017 Coconut Update: It has come to my attention that coconut flour and coconut palm sugar are both questionable items for those of us restricting FODMAPs. Monash University has tested coconut flour starting at ⅔ cup and deemed it high-FODMAP. FODMAP Friendly tested coconut flour at 3 Tbsp and also found it to be high-FODMAP. Jury is out on whether smaller quantities of coconut flour would be low-FODMAP, so eat with caution. Regarding coconut palm sugar, Monash has not yet tested it although preliminary word is that it is high in fructans which could be troublesome. FODMAP Friendly tested it at 1 tsp servings and found it to be low-FODMAP in that quantity. The current recipe yields 12 muffins, so that would be 2 tsp coconut palm sugar per muffin; eat with caution.
  • Migraine Warning: Citrus (lemon zest).
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