Paleo, nut free, grain free, gluten free, GAPS.
Need a nutritious lunchbox treat? Try these… Grain-free Lemon and Blueberry Muffins (plus they’re nut-free for school!)
My eldest daughter was pretty excited that it was our turn to make morning tea for her class. Of course, I wanted to make something nutritious – but she was hoping for something sweet and yummy to make all her friends happy…
These muffins fitted the bill perfectly. Gluten-free, nut-free and just a teeny bit sweet.
If you haven’t tried cooking with coconut flour before, search some out from a health food shop and see what you think. I love it because it’s nut-free for school, gluten-free for my coeliac family – and really healthy because it’s made from coconuts.
What is coconut flour? It’s simply ground up coconut meat that’s had the oil taken out and is then ground into a fine powder. Being really low in carbohydrates it’s prefect for Paleo and Gaps cooking. It’s also surprisingly high in fibre and contains good levels of vitamin C, iron and calcium.
Beware that it doesn’t substitute cup-for-cup like normal flour and you will use a lot less (about 1/4 of that of wheat flour). Plus any recipe using coconut flour will probably need more eggs and wet ingredients to keep it moist and light. (I’m always happy to use recipes that ask for lots of eggs because I know how nutritious they are for growing bodies).
So how did the muffins rate at school? I’m happy to report my daughter said every child in her class gobbled their muffin up! So there you have it – Grain-Free Lemon and Blueberry Muffins taste-tested on 16 x happy 5 year-olds.
Grain-free Lemon and Blueberry Muffins
- 6 free range eggs lightly beaten
- 1/2 cup coconut flour
- 1/2 teaspoon gluten-free baking powder
- 1/3 cup maple syrup or honey
- 1/3 cup of melted butter or coconut oil
- 1 teaspoon vanilla essence
- 1/2 large lemon zest finely grated
- 1/2 cup organic sultanas
- 1/2 cup fresh or frozen blueberries optional - for a more economical muffin simply substitute blueberries for another half cup organic sultanas.
- Mix everything - except blueberries - in a large mixing bowl.
- Carefully fold in blueberries last (so your recipe doesn't turn blue!).
- Using smaller muffin cups or a mini-muffin tray, spoon mixture in.
- Bake in a moderate oven at 175C for 20-25 minutes.