It’s a cold, wet and grey in my neck of the woods, so I have had plenty of incentive to head to the kitchen and bake. Yes, I love the results of what I prepare, but the sweetest moment is standing in front of the open oven door at the end of every baking session. Bliss!
On today’s agenda: coconut flour muffins, sweetened with maple syrup and loaded with blueberries! Yes, they are every bit as good as they look, perhaps even better. I’m trying (and failing) to type and eat one at the same time. Pardon me while I gobble the remaining crumbs…
I like my cake to taste like cake and my muffins to taste like muffins, which means that I kept the sweetener in this recipe to a minimum. Same, too, for the oil; it’s needed for creating the right texture (crispy at the edges with a tender interior), but I find that coconut flour baked goods can quickly turn grease-i-licious if too much fat goes into the mix. I think I’ve struck just the right balance by add some mashed, very ripe banana in place of some fat and some sweetener. Don’t worry, the addtion does not turn these into banana bread muffins. In fact, you won’t taste banana at all,
Getting back to the fat in these muffins: I use coconut oil (melted), but you can use an equal amount of melted, unsalted butter or a neutral vegetable oil of your choice in its place.
Note that I do not whisk the melted coconut oil in with the other wet ingredients, but instead wait until the coconut flour is added before stirring it in. The reason may be one you have encountered if you have baked with coconut oil: the coconut oil will re-solidify (quickly) into hard little lumps as soon as it comes into contact with cold eggs or other cool liquids. Stirring it in later easily resolves the problem.
I tend to overload my blueberry muffins with fruit, but if you prefer a more restrained blueberry muffin, decrease the total amount of blueberries to 1 cup. Happy baking, and stay warm everyone!
- 3/4 to 1 cup coconut flour (see note)
- 3/4 teaspoon fine sea salt
- 1/2 teaspoon baking soda
- 6 large eggs
- 1/2 cup mashed VERY ripe banana (it should be almost liquid when mashed)
- 1/4 cup virgin coconut oil, melted
- 1/4 cup pure maple syrup or honey
- 2 teaspoons vanilla extract (use vanilla paste if strictly Paleo)
- 1–1/4 cups fresh or thawed frozen blueberries
- Preheat oven to 350°F. Line a 12-count standard muffin tin with paper liners, or grease cups.
- In a small bowl, whisk the coconut flour, salt and baking soda,
- In a large bowl, whisk the eggs until blended. Whisk in the banana, maple syrup and vanilla. Add the coconut flour and then the coconut oil; whisk until well-blended. Gently stir in the blueberries.
- Divide the batter equally among the prepared cups.
- Bake in the preheated oven for 20 to 25 minutes until golden brown and a toothpick inserted in center of a muffin comes out clean (clean of batter, not blueberry juice). Cool in tin for 10 minutes then remove muffins to a wire rack to cool completely.
Note: The absorbency of coconut flour varies a good deal from brand to brand. You may want to start by using 3/4 cup coconut flour, then adding up to the full cup, or simply add some water to the batter if it seems to thick. It should be thicker than traditional muffin batter, but not like dough.
- Calories: 152
- Sugar: 7 g
- Sodium: 205 mg
- Fat: 8.3 g
- Saturated Fat: 5.5 g
- Carbohydrates: 16 g
- Fiber: 4.7 g
- Protein: 4.7 g
- Cholesterol: 93 mg