Blueberry Muffins - Au Naturale! & Baking With Coconut Flour

Have you ever baked with coconut flour? It's my absolute favorite grain-free, gluten-free flour because it's super healthy!  ​

All about coconut flour

Coconut flour is simply dried, ground up coconut meat. ​It's low in carbohydrates and high in fiber. It is significantly better health-wise to flour made from grains, especially refined white flour. It is also gluten free and very low in the anti-nutrient phytic acid. 

The fat in coconut flour is mostly lauric acid, a saturated fat thought to support the immune system and the thyroid. Like most healthy fats, lauric acid also promotes good skin health.

​Coconut flour is an exceptionally good source of manganese which helps you to better utilize many nutrients including choline and biotin (found in eggs), vitamin C, and thiamin. Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels.  

2 tablespoons of coconut flour contain:

• 2 g fat (all healthy saturated fat - heat stable!)
• 10 g carbs (9 g as fiber - awesome!)  
• 2 g protein (not too shabby for a non-meat!)

​

In case you're not a huge coconut fan...  the taste of coconut flour is very subtle.  So don't worry that all your goodies will taste like coconut - they won't. Coconut flour also a great thickener in homemade gravies and sauces.   

Baking with coconut flour is much different than other flours. It acts like a sponge and expands a lot when exposed to liquid. So, a little bit of flour goes a long way. (AKA: It's cheap!) It can be a little tricky, therefore, it's best to use a recipe designed specifically for coconut flour. Tropical Traditions makes an excellent coconut flour and is my personal favorite.  
​

In fact, now you can eat all the delicious breads and baked desserts you want by Mastering The Art Of Cooking With Coconut Flour!

This ebook will help you discover tips & tricks for success with this high-protein, super food flour. Learn to easily convert your favorite baked goods recipes!

​
​Blueberry Muffins - Au Naturale!

Makes 12 muffins  

Ingredients:

• 6 eggs  
• 1/4 cup grass-fed butter or ghee, melted 
• 1/2 cup coconut milk (where to find organic coconut milk)
• 1/3 cup raw honey
• 1 teaspoon vanilla
• 2/3 cup coconut flour  (I like Tropical Traditions coconut flour)
• 1/2  teaspoon baking powder
• 1 tsp cinnamon 
• 1/2 teaspoon sea salt 
• 1 cup fresh blueberries, rinsed, or dried blueberries
• Chopped pecans, for crumble topping (optional)

​

​
Directions: 

1. Preheat oven to 375 degrees.
2. In large bowl, blend together eggs, melted butter, milk, honey, and vanilla.  
3. Separately, combine coconut flour, cinnamon, salt, and baking powder.
4. Mix dry ingredients into batter until there are no lumps.  Do not over mix.
5. Fold blueberries into batter.  
6. Allow it to sit 5 min in order for coconut flour to absorb the liquid.
7. Using a muffin scoop, pour batter into well greased muffin-top pans. They're fun and hold a crumb topping better!! Or, use regular muffin-size silicone muffin liners. (Where to find silicone liners.)
8. Top with crushed pecans.  
9. Bake for 16-18 minutes using muffin-top pans. Longer for regular muffins, about 30 min.

Sometimes, I make these yummy, moist blueberry muffins using my muffin-top pans.  They hold the same volume as a regular muffin, but are a fun, new way to eat them.  Each pan makes 6.  Plus, they are great for making my recipes for biscuits and sandwich rounds.  HOORAY!

The recipe was inspired by the Scrumptious Blueberry Muffin recipe I found on the Radiant Life website.  I doubled the recipe, changed the sweetener to honey, and added more coconut flour. The crumbly pecan topping I added makes them extra delicious! Enjoy!  ;-)​
​