date-sweetened blueberry muffins

“Nature is not wasteful. Everything you eat is expected to have value, and to get 100 percent function, you need 100 percent of the diet working for you.”

— Kelly Dorfman, MS, LND

Why I love these muffins:

Don’t fall for the whole wheat “fiber” muffin at the grocery store.

Have you ever looked at the ingredients of those packaged pastries? Those muffins are filled with sugar, refined flours, bad oils, and preservatives. None of those ingredients will help your digestive system. In fact, they are harmful.

Instead, try these grain-free muffins. They are made with coconut flour, dates, and lots of eggs. They are paleo and GAPS diet-friendly - they are the perfect nutritious muffin! They only take a few minutes minutes to throw together. The only problem is that they disappear from your counter very quickly!

Why I love the ingredients:

This healthy breakfast muffin is contains healthy carbs, brain-boosting fats, protein, fiber, potassium, iron, and protein.

Dates are a natural sugar and are a great substitute to refined sugar. They have protein, fiber, vitamins, and minerals, so they are a great way to sweeten treats! They also have a high amount of polyphenols, which are antioxidants that protect the body from cell damage. They also add a great texture to the muffin.

Coconut flour is one of my favorite flours to cook with because of it’s has a sweet flavor profile. This gluten-free flour can be tricky to work with, as it absorbs a lot of moisture, so it requires extra liquid for the best results.

These gut-healing muffins require many eggs and that is a good thing! Eggs contain more of those healthy fats, body-loving protein, and choline. Choline, which is an essential nutrient has a great impact on many different aspects of your body including liver function, brain development, muscles, nervous system and metabolism. Your body makes choline, but not enough so you must obtain it from your diet. What better way than to enjoy a soft and delicious high fiber muffin!

Recipe Tips:

To make this recipe paleo, use coconut oil instead of butter.

To make this recipe GAPS- friendly, use butter.

Allow the date paste and butter/oil to cool before adding it to the wet mixture so it doesn’t turn the eggs into scrambled eggs!

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Date-Sweetened Blueberry Muffins

Ingredients:

organic dates

warm water

coconut flour

baking soda

sea salt

pastured eggs

vanilla extract

grass-fed butter or coconut oil

whole milk (can substitute coconut, oat, or nut)

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Author: Kathryn Lorusso

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Date-Sweetened Blueberry Muffins

This wholesome muffin, made with nutrient-rich date paste, is packed with natural sweetness and fiber for a deliciously healthy treat

Ingredients

• Date Paste:
• 1 cup organic dates
• 1/2 cup warm water
• Muffin Mix:
• 1/2 cup coconut flour
• 1/4 tsp. baking soda
• 1/4 tsp. salt
• 6 eggs
• 1 tbs. vanilla extract
• 2 tbs. melted grass-fed butter or coconut oil
• 2 tbs. milk (dairy, coconut, oat, or nut)
• 1 cup blueberries (frozen or fresh)

Instructions

1. Pre-heat oven to 350ºF.

Make Date Paste

1. In a small pot, warm up the water until it reaches about 110ºF.
2. Add the warm water and dates to a food processor, and blend until the mixture becomes a smooth purée.*
3. *If you don’t have a food processor, simply add the dates to the warm water and use a wooden spoon to mash until smooth and puréed.
4. Allow the date mixture to cool slightly.

Make Muffin Mix

1. In one bowl, whisk together the dry ingredients.
2. In a second bowl, combine the date purée, eggs, milk, and vanilla, whisking until well blended. Stir in the butter or oil.
3. Add the wet ingredients to the dry ingredients and mix until just combined.
4. Gently fold in the blueberries.
5. Prepare your muffin tin by greasing it with butter or oil, or line with natural muffin cups.
6. Add in approximately 2/3 cup of batter into each muffin cup.
7. Bake at 350°F until a toothpick inserted into the center comes out clean.
8. Cool on rack and enjoy!