Gluten-free blueberry muffins

 

More dense than the ones that you buy in the shops, but these muffins are much healthier and just as delicious.

Makes 10 Muffins

Ingredients:

3 organic eggs
1/2 cup of organic whole milk Greek yogurt
1/3 cup coconut oil (melted)
1/2 cup xylitol (or coconut sugar to taste)
1 dessertspoon of vanilla extract
1/2 cup coconut flour
1/4 tsp sea salt
1/4 tsp Dove's Farm bicarbonate of soda
1 cup blueberries, fresh or frozen

Method:

1. Preheat oven to 180 celcius/gas mark 4 and line muffin tin.

2. In a food processor, combine eggs, yogurt, oil, xylitol and vanilla. Pulse until mixed.

3. Pulse in coconut flour, salt and baking soda.Add blueberries and pulse two or three times to break up slightly.

4. Pour mixture into the lined muffin tins.

5. Bake for 20-25 minutes until tops are slightly browned.

What is coconut flour?

Coconut flour, made from dried, ground coconut meat, is no longer only found on the back shelves of your local health-food store.  Use coconut flour in baked goods for a lower-carb, high-fibre and gluten-free alternative to wheat flour.

With 5 grams of fibre per dessertspoon, coconut flour has far more of this indigestible carbohydrate than whole-grain flour, which has just 0.8 gram per tablespoons, or white flour, which has about 2 grams per tablespoon.

Much of this fibre is the insoluble type, which adds bulk to your stool, helps you feel full, deters constipation and enhances colon health.

Add coconut flour to baked goods, sauces or smoothies to help you reach the recommended 25 to 38 grams of fibre daily.

Effects on blood sugar

Due to its high-fibre content, coconut flour doesn't spike your blood sugar as quickly as grain-based flours.  A study published in the "British Journal of Nutrition" in 2003 found that substituting coconut flour for some of the wheat flour in traditional baked goods lowers the glycemic index - the measure of a food's impact on blood sugar - of the finished product.

A later study published in a 2006 issue of "Innovative Food Science & Emerging Technologies" confirmed these findings.

Higher Protein and Healthy Fats

Coconut flour also contains a significant amount of protein, especially when compared to wheat flour.  A 100-gram serving of coconut flour has 19 grams of protein while wheat flour has just 10.

Although this protein doesn't contain all the essential amino acids, it does contribute to your total daily protein intake to help with cell repair and growth.

Coconut flour also contains about 9 grams of healthy fats per 100 grams.  Although these fats are mostly saturated, they're a type called medium-chain triglycerides, which digest easily; provide instant energy; offer antiviral, antimicrobial and antifungal properties; and may boost your metabolism.

Source: www.livestrong.com