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Its been quite grey and stormy here in the Pacific
Northwest. Due to the unusual dry summer months, the trees are less sturdy in
our gusty winds. More than usual they are crashing left and right along my
favorite running path. Although I love being outside in the stormy weather, it
is also intimidating, wondering whether or not the beautiful mossy tree above
me will too come crashing down. Regardless I still lace up my shoes and go run
anyways. After a blistery, windy run, pink cheeks, and a runny nose, I am ready
to cozy down, and warm up the house with some baking.
Luckily in my freezer, I still have loads of blueberries
that I picked last August with my mother. They are smaller and sweeter than
usual because of the lack of rain during the summer months. To me they taste
like candy. These dark beauties will be the perfect addition to some hearty,
fiber rich muffins...gluten free of course.
I rarely eat muffins out. And if I do I usually share most
of it with my husband. Muffins these days are ENORMOUS, two to three times as
big as they need to be. Also, they are usually super sweet, made with refined
flours, and lacking in fiber and protein. Therefore, making them at home will
ensure they are a healthy and nutrient dense snack or breakfast item.
Getting enough protein in the mornings is important to help
stabilize blood sugars throughout the day. Often times we grab easy things like
muffins, toast, cereal, etc that are neither rich in protein nor rich in fiber.
These foods quickly increase our blood sugar and immediately cause a blood
sugar crash….and then guess what we do? We grab some more sugar or some coffee
to bring us back up. And the viscous cycle continues….
On the other hand, if you start your morning with a protein
and fiber rich breakfast, your blood sugar remains stable until your next meal.
And guess what? You have more consistent energy without the extra coffee or
sugar laden snack. Often times I recommend a savory breakfast, such as dinner
left overs, scrambled eggs, or even this tempeh telur. However, some people
still want a healthy alternative for their traditional breakfast staples.
This AMAZING blueberry muffin is not only rich in fiber and
higher in protein than traditional muffin recipes, but also contains a lot less
sugar. Each muffin contains about 300 calories, 28g of carbohydrates, 5g of
fiber, 20g fat, and 8g of protein. Now lets compare that to Starbuck’s
Blueberry Muffin which has 380 calories, 53g of carbohydrates, 1g of fiber, 16g
of fat, and 6g of protein. Night and day, right?
Although these muffins are very healthy and hearty, I still
would recommend eating additional protein for a complete breakfast meal. For
instance ½ cup of Greek yogurt, 2 scrambled eggs, or even some hydrolyzed collagen stirred into your morning cup of tea or coffee will do. And if you are
like me, a warm blueberry muffin with a little pat of organic pasture raised
butter, just tastes sooo darn good.
1 cup almond flour** (with flecks)
1 cup cornmeal (not too fine and not too coarse)
¼ cup golden flaxseeds
½ teaspoon sea salt
½ teaspoon baking soda
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
2 large eggs
¼ cup extra virgin olive oil
¼ cup maple syrup
1 ½ teaspoons vanilla extract
1 cup frozen blueberries, plus more for garnish
2 tablespoons pumpkin seeds
Preheat the oven to 350 degrees. In a medium bowl mix
together the first 7 dry ingredients. In a separate bowl whisk together the
eggs, olive oil, maple syrup, and vanilla extract until well combined. Gently
stir the wet ingredients into the dry ingredients. Fold in the cup of frozen
Line a muffin pan with baking cups or brush each with butter
or oil. Spoon the muffin mixture evenly into 8 muffin cups (can also try for 10
or 12 but they will be quite small). Top each muffin with a couple extra blueberries and a sprinkle of pumpkin seeds. Bake for 30 minutes or until a toothpick comes out clean.
**If you want to make this recipe grain free, you can swap the cornmeal for an additional cup of almond flour.