Wholesome R.D. Mom

Making Nutrition a Way of Life

Lemon Blueberry Muffins (Grain-free, Dairy-free, Nut-free)

2 Comments

Prior to becoming pregnant I started a grain-free diet to see if it might help with an auto-immune thyroid condition that I have had for many years. I will be honest and say that I did see dramatic improvements in my energy levels (even though I am not ruling out confounding variables). I also had a physical during that same time and my HDL (healthy cholesterol) levels were 20 mg/dL higher than normal (one number that I have never been able to budge before…. even with a solid increase in exercise). However, my grain-free journey was short-lived as I became pregnant a few months later and did not feel that it was appropriate to complete my little personal study…..but my interest was definitely peaked. Please note that my short grain-free stint does not mean that a grain free diet will elicit the same results for you.  Therefore, if you have any questions regarding a diet that will suite your lifestyle and medical needs I would advise you to talk with your doctor and see a Registered Dietitian.

Once the pregnancy morning sickness started I definitely turned back to grains to help with the nausea. However, the whole grains did not seem to help and I found myself craving my grain-free muffins. I have also found (through trial and error) that when I eat a good amount of protein with my meals (together with unprocessed high fiber carbohydrates), I tend to have more energy, less tummy troubles and better blood sugar control…….which is why I think these muffins are absolutely perfect for breakfast.

Surprisingly my kids enjoy the grain-free muffins just as much, if not more, than their whole-wheat counterparts…….so needless to say they have entered our breakfast/snack rotation with ease. I will mention that some individuals cannot get passed the texture/taste of the coconut flour, but I actually love it! So you’ll just have to try these Lemon Blueberry Muffins and come to a conclusion of your own. I love the fact that I can feed my family these muffins for breakfast and know that they will be receiving a meal that is well balanced in macronutrients (protein, carbohydrates and fats), beneficial antioxidants (from the berries) and rich in fiber (from the coconut flour).

Grain-free blueberry muffins

Lemon Blueberry Muffins (grain-free, dairy-free, nut-free)

Makes 12 muffins

Ingredients:

  • 6 eggs
  • 3 Tbsp butter (or coconut oil for dairy free version)
  • 1/4 cup applesauce
  • 3 Tbsp pure maple syrup (or you can use honey)
  • 1 tsp pure vanilla extract
  • 1/4 c. fresh lemon juice (with zest if you have an organic lemon)*
  • 1/8 tsp pure lemon extract (optional, but I prefer it to be included) or you could also use some lemon zest 🙂
  • 1/2 c. coconut flour
  • 1/2 tsp salt
  • 1/4 tsp baking soda
  • 1 heaping cup fresh blueberries (or you can use frozen, thawed blueberries if fresh is not available

Directions: 

  • Preheat oven to 350 degrees F.
  • Mix all of the wet ingredients together (eggs, butter, applesauce, vanilla, maple syrup, and lemon juice) and whisk until well blended (I do warm the butter/coconut oil to help blend it into the mixture…..just make sure that you are whisking while you add it to be sure you don’t cook the eggs if the butter is warm).
  • Add in the dry ingredients (coconut flour, salt, baking soda) and blend until uniform. The mixture will thicken as the coconut flour absorbs some moisture.
  • Gently fold in the blueberries
  • Use your 1/4 measuring cup to scoop the batter into a muffin tin lined with parchment paper liners (which work the best for muffins with a high egg content).
  • Bake for about 30 minutes or until the toothpick test comes out clean (stick a toothpick in the muffin, if you remove it without any batter on the toothpick the muffins are cooked through, if it come out dirty with muffin batter then cook a little longer).
  • Enjoy them warm or place them in a sealed container for storage in the fridge.

*With regards to the lemon juice, I use to squeeze fresh lemons to avoid all the preservative found in store-bought lemon juice. However, I recently ran across this great lemon juice with no additives/preservatives (that I find is cheaper than juicing my own) so I thought I’d share it with you: Lakewood Organic Cold Pressed – Not from Concentrate Pure Lemon Juice. I find it at my local grocery store in the juice aisle.

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I’d love to hear your thoughts!

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2 thoughts on “Lemon Blueberry Muffins (Grain-free, Dairy-free, Nut-free)

  1. I like that brand of lemon juice too but find we don’t he through a bottle before it expires since it’s not preserved to last forever! I do still fresh squeeze because hubby drinks water with lemons every morning when he wakes up and just likes the fresher taste.

    • I definitely understand as I am a lemon water drinker as well. I also use this lemon juice to marinate meats as it acts as a wonderful tenderizer. It is recommended that it be used within 6-8 weeks of opening and I go through a bottle about every 2 weeks 🙂 I will say, however, that I am with you on preferring a brighter, crisper freshly squeezed lemon. With my limited time and not always being able to keep lemons in stock at the house, this bottled organic lemon juice has been a great option for my family.

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