Some months ago, maybe even longer, I found a recipe for gluten free blueberry muffins that used both coconut flour and almond flour. They were for a niece of mine who was following a gluten-free lifestyle, and I think she was very appreciative. I guess they must have been pretty decent, because they didn’t last very long, but I can’t say that they were my favorite.
It appears that I must not be a huge fan of almond flour, as it seems that with most baked items I’ve tried with almond flour as a main ingredient, I’ve almost always wished I had simply eaten the same item, but made with coconut flour or “normal” flour. Now of course, that doesn’t mean that I’m a huge fan of today’s over-processed all purpose white flour.
But what I am saying is that I think it is possible to make Einkorn flour blueberry muffins, maybe with a little coconut flour thrown in as well, and still avoid some of the negative health consequences experienced by many people still eating loads of modern wheat.
I’ve been meaning to try out an Einkorn wheat flour blueberry muffin recipe for quite awhile, but just haven’t gotten around to it. I needed a push, a nudge, to get me motivated to make muffins for the family, and it unexpectedly arrived in my email inbox just a few days ago. I received a very nice note from Jon of Better Body Foods asking if I might be interested in trying out a few products they offer on their site, as we seem to share some similar views on food and cooking.
That was quite the offer! In the box sent by Better Body Foods, coconut palm sugar was included, along with a bag of coconut flour. Perfect! This was the push I had been looking for, and quickly got to work mixing up a batch of muffins.
As I’ve mentioned before, probably in other posts, we do our best to avoid modern flour when cooking at home. Not because we have totally bought in to the no-gluten craze sweeping the nation, but rather because I’m more concerned about avoiding almost everything associated with today’s hyper-processed flour. I’m ok with small amounts of wheat and gluten in the house, but I insist that it comes from an older variety of wheat, with a very different gluten profile than today’s dwarf wheat.
The coconut flour sent by my new friends at Better Body Foods seemed like a perfect ingredient to add to the Einkorn flour that I was going to use as the base of these muffins. Coconut flour has so many health benefits when compared to wheat, that I really wanted to find a way to include some in these muffins. If you are worried about gluten, that’s not an issue with coconuts. Plus, coconut flour has more of the right proteins, fiber and beneficial fats than other flour sources.
So by combining Einkorn wheat flour with coconut flour, I think I got just about everything I was looking for in these blueberry muffins!Print
- 1 cup all purpose Einkorn flour
- ½ cup coconut flour
- ½ cup Shredded coconut
- ½ cup Cane sugar
- 3 teaspoons Baking powder
- 4 Eggs
- 1 cup Buttermilk
- 4 tablespoons butter
- 1 tablespoon Vanilla paste
- 6 ounces Blueberries
- Pre-heat oven to 350 degrees
- Add all of the dry ingredients to a mixing bowl
- Add the butter tabs to the dry ingredients
- Using your hands, rub the butter into the flour so that it becomes small pea-sized pieces
- Add the eggs and buttermilk, and stir to combine
- Add the blueberries and gently stir to combine
- Scoop batter into muffin papers that have been gently sprayed with non-stick spray
- Bake in oven for about 35-45 minutes, spinning tray once to ensure even baking
- Serving Size: 1 muffin
- Calories: 192
- Sugar: 11.5
- Fat: 8.7
- Carbohydrates: 23.4
- Fiber: 2.9
- Protein: 5
Here’s a quick disclaimer about the nutrition info below… I’m pretty sure that the software that I use to generate these cute panels does not contain the appropriate info for Einkorn wheat flour. My guess is that when I punch in “Einkorn” I get the nutritional profile of plain old all purpose flour. That means that the calorie count will likely be pretty close to the same, but the muffins will actually have just a bit more protein, fat and fiber than indicated below, and maybe a one or two fewer grams of carbs as well. But overall the info below ought to be close enough for you to use on any calorie and macronutrient tracker you might have.
Disclaimer – I was not paid to mention Better Body Foods in this blog post, I did not promise to review the products, I did not promise to mention the company, I didn’t promise anything! They reached out to me, asked if I’d like to sample their products, and I said yes. I’ve tried two of the products so far, have plans to try another three or four, and no plans at all to try out a few more that they included.