+ the healthy chef recipes +

Blueberry Muffins

I’ve been in a baking mood for the last week and thought I’d share another one of my favourites from the 80/20 ebook. These high protein  blueberry muffins are practically a meal in itself and are lovely for breakfast on the run served with your favourite cup of tea or long black. Enjoy!

What’s great about them

Each muffin has just over 7 grams of protein which will help fill you up, keep blood sugars stable and support a healthy metabolism. I’ve made them with almonds which are kind to the digestive system and won’t blow you out. The  rich colour from blueberries comes from anthocyanins that are antioxidants which neutralize free radicals.

 

+ ingredients & methods +

ingredients (Makes 12 muffins)

300 g (10 ½ oz/ 3 cups) almond meal (see notes)
2 teaspoons gluten-free baking powder or ½ teaspoon baking soda
4 organic eggs
60 ml (2 fl oz/ ¼ cup) macadamia nut oil, cold pressed coconut oil or extra virgin olive oil
1 teaspoon ground cinnamon
2 tablespoons raw honey, organic maple syrup or a few drops stevia if needed
1 red apple, chopped into small chunks with the skin on
200 g fresh or frozen blueberries

 

 

method

  1. Preheat the oven to 170°C / 300 F.
  2. Combine the almond meal and baking powder in a large mixing bowl.
  3. Add the eggs, oil, cinnamon and honey to form a batter.
  4. Fold in the apple and blueberries.
  5. Divide into paper-lined muffin tins.
  6. Bake for 35–40 minutes until cooked through and golden.
+ notes & inspiration +

For nut free muffins use ¼ cup coconut flour (40 g)  + 2 tablespoons of Healthy Chef Organic Pea Protein in place of the 3 cups of almond meal – reduce the baking powder to 1 good teaspoon – reduce the blueberries to 100 g. You can get coconut flour in any good health food store. If the mix looks a little wet – add a touch more coconut flour or Pea Protein. This recipe makes 6 large muffins or 12 cupcake sized muffins.

Hazelnut meal also works really well  with this recipe and marries perfectly with the apple and blueberries.

For all those who are having trouble finding ground almond meal – the following is a quick and easy, throw it all in type of method that works really well with this recipe:

Combine all the ingredients in the following order into a good high speed blender – I used my Vitamix – Combine eggs – oil – chopped apple – cinnamon – baking powder – almonds (you can use whole, meal, flaked etc… what ever you have in the fridge). Only add 2 tablespoons honey or brown rice syrup or even a little stevia if using, as the red apple + blueberry is sweet naturally so you don’t need to add much sweetness. Blend until smooth and creamy looking. Spoon into a bowl and fold in the blueberries last. Spoon into muffin cups and bake as directed.

 

 

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