Coconut Flour Blueberry Muffins
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These blueberry muffins were absolutely delicious. Seth gave them two thumbs up.
And, amazingly, they are gluten-free and grain-free. They are made exclusively with coconut flour. So if you are following SCD or GAPS, these muffins are totally legal.
I ate my muffins with extra butter along with a hot mug of Dandy Blend with raw cream and stevia. They would also be good with extra butter and hot tea with cream. Perhaps a little marmalade. Don’t forget the butter and cream.
The recipe is from Bruce Fife’s new book, “Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat”. I cannot wait to get my own copy of this book.
Blueberry Honey Muffins
Makes 6 muffins
Ingredients:
3 eggs (pastured if possible)
2 tablespoons butter, melted (raw, grass-fed if possible)
2 tablespoons coconut milk or whole milk (I used whole raw grass-fed milk)
3 tablespoons honey (raw honey if possible)
8 ounces organic fresh or frozen blueberries (please do not use conventional blueberries — it’s important that they are organic) *
1/4 teaspoon sea salt
1/4 teaspoon vanilla (organic, additive-free)
1/4 cup coconut flour
1/4 teaspoon baking powder **
1. Blend together eggs, butter, coconut milk, honey, salt, and vanilla.
2. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps.
3. Drain blueberries and dry with paper towels. Add to batter with a spoon.
4. Pour batter into muffin cups. Bake at 400 degrees F (205 C) for 15 minutes.
* If you can’t find organic blueberries, I would use banana or some other fruit instead. It is important to buy organic berries.
** Not sure if baking powder is legal on GAPS/SCD. Try leaving it out and see if it works. I think it probably will.
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08/10/2008 at 1:00 am Permalink
I am cheating by not directly commenting on your beautiful muffins (which look yummy;I’ve had good luck with coconut flour, too) – I’m embarrassed to say I’m such a self-taught computer neophyte, I have not figured out how to respond to your wonderful blog! I read it eagerly nearly every day – I am always both astonished and gratified to find someone living such a parallel life to mine. Some things, I’ve “beat” you to, some things, you’ve taught me. I live in what I find to be the unfriendliest city in America, so you have become my secret friend! It occurred to me today to reach out, when I read about your superbug…then I couldn’t figure out how…..I feel like a complete dolt, needless to say. I would strongly recommend, if you’re sure you and your friend caught the same thing, to use colloidal silver water both internally AND in your sinuses for one to three days. If you are doing all the great things you normally do, and it won’t let go, I think that is by far the best thing to do. Even viruses have a hard time with silver and bacteria just vanishes. Try it and see….and I’m glad Kate wasn’t with you, too!
08/10/2008 at 8:45 am Permalink
Oooh. Those look yummy!`
08/10/2008 at 9:03 am Permalink
Those look delicious. Is it really just 1/4 cup coconut flour, and can I get coconut flour at Whole Foods? Also, why do the blueberries have to be organic? I know that’s better, but is it essential for the integrity of the recipe? Thanks!
08/10/2008 at 9:39 am Permalink
I have coconut flour on my Azure Standard bag, I will be trying some of it soon. This will probably be one of my first recipes. How many does it make?
08/10/2008 at 9:48 am Permalink
Oooh. I am going to try this recipe. I can’t believe it only calls for 1/4 cup of coconut flour! I have some coconut flour in the freezer and I’ve been having trouble trying to find recipes. Do the muffins taste very…um…”coconutty’?
08/10/2008 at 11:12 am Permalink
Your muffins look great! I just whipped up a batch for my 1 year old and myself but I used zuchinni in ours, a great way to get more veggies and they are super moist!
08/10/2008 at 11:29 am Permalink
Welcome Janja! Which city are you in? Just curious… LA can be unfriendly, too. Not so much unfriendly but you know everyone is so busy and working a lot.
Where do you buy colloidal silver?
The vitamin C and echinachea are really helping. I’m going to try to do more garlic today.
08/10/2008 at 11:36 am Permalink
Kelsey,OOPS I meant to say Erica, this recipe makes 6 muffins. You can easily double it if you want to make more.The bag of frozen organic blueberries I was 10 ounces — I just used half. You could use the whole bag and double it.
You could easily make this recipe and freeze your muffins. They are delicious warmed in a toaster oven.
08/10/2008 at 11:46 am Permalink
Kelsey,
“Is it really just 1/4 cup coconut flour, and can I get coconut flour at Whole Foods?”
Yes it really is just 1/4 cup — I found it at Whole Foods but you should check w/ your local store. If they don’t have it, ask if they can order it — or you can buy it online.
“Also, why do the blueberries have to be organic? I know that’s better, but is it essential for the integrity of the recipe?”
No it’s not essential for the integrity of the recipe. But it is essential for health.
Especially if you are feeding this to children. I think babies and small children should get only organic if at all possible.
I personally never buy berries that are not organic. There are some fruits and vegetables that are not as contaminated but berries and tomatoes and peaches have soft skins and the pesticides seep into the fruit.
08/10/2008 at 11:48 am Permalink
Jeanette –
No, they don’t taste coconutty at all. And if they had Seth would have hated them. He doesn’t really like coconut. But he loved them.
08/10/2008 at 11:48 am Permalink
Hi, Lauren!
I love zucchini bread and muffins. Can you share your recipe?
I bet you could make yummy carrot cake, too.
08/10/2008 at 12:00 pm Permalink
Ann Marie,
I used the exact same recipe that you used but just doubled it and substituted one whole zuchinni with the skin on that I pureed, and a dash of cinnamon. I actually make mini muffins for Cole but only use egg yolks in his since he does not tolerate the whites well. They turn out fine, a little more dense but still delicious. I bet carrot would be great as well, I will try that next time. I did try butternut squash once and it just didn’t work.
08/10/2008 at 12:19 pm Permalink
these look amazing! I’m putting coconut flour on my azure order!
08/10/2008 at 1:30 pm Permalink
Oh, I would have to quadruple it then. You have no idea just how much my monsters can eat. HAHA. Plus, if I have to bake, I’m baking more than I need and freezing extras
Thanks again for the recipe!
08/10/2008 at 1:44 pm Permalink
These look so wonderful, thanks!
08/10/2008 at 3:10 pm Permalink
And I just noticed that you mentioned bananas as a substitute for blueberries. Yum. I have a freezer full of brown bananas that I need to use. Can’t wait to try this recipe. Thanks!
08/10/2008 at 3:37 pm Permalink
Yes! Banana muffins or banana nut muffins sound yummy.
I think coconut flour would also make great cakes. I’m excited to play around with it. Hafta order his book!
I was just looking at the reviews of the book on Amazon and one person wrote this negative review:
“This book should come with a warning that virtually ALL of Fife’s recipes contain eggs. Not just a couple of eggs, but LARGE numbers of eggs. The cake recipes had a range of between 8 and 18 eggs per recipe with 12 eggs being the mean. An example: The Carrot Cake contains 1/2 cup butter, 1/2 cup coconut milk, 12 eggs, 1 cup sugar, 1 cup coconut flour, carrots, nuts, spices and baking powder.”
A cake with 12 eggs! Hooray!
For those of us WAPFers who know how healthy eggs are (and are not allergic), this is GREAT news! More eggs — bring ‘em on!
I’m excited to try more of the recipes in the book… he’s got recipes for meatloaf and apple pie and crackers and even chocolate cake.
I’ve also read about people using coconut flour to make onion rings and other battered fried foods. YUM I need to order some more lard.
Can you say COCONUT FLOUR DOUGHNUTS FRIED IN LARD!!!!????
Ummmmnomnomnomnom!!!!
08/10/2008 at 3:42 pm Permalink
Just found his chocolate cake recipe online:
1/2 cup butter or coconut oil
1/4 cup cocoa powder
1/4 cup coconut milk
9 eggs
1 and 1/2 cups sugar
3/4 teaspoon salt
1 teaspoon vanilla
3/4 cup sifted coconut flour
3/4 teaspoon baking powder
frosting
Melt butter in a saucepan over medium heat. Add cocoa powder and coconut milk and mix together. Remove from heat and set aside. In a bowl, mix together eggs, sugar, salt, and vanilla. Stir in cocoa mixture. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased 8x8x2 or 9x9x2-inch pan. Bake at 350 degrees F (175C) for 35 minutes or until knife inserted into center comes out clean. Cool and cover with frosting of your choice.
Of course I would use palm sugar and/or rapadura instead of the sugar he calls for.
And I wonder if you could use heavy cream instead of coconut milk. I wonder if the coconut milk makes it taste too coconutty…
And for the frosting you could use cocoa and stevia or palm sugar.
I bet this cake batter would make good doughnuts too.
MMMMM DOUGHNUTS LOL!!!!
08/10/2008 at 6:48 pm Permalink
Did you say, “FRIED” and “LARD”? yum! You crack me up AM!
08/10/2008 at 11:12 pm Permalink
Hi Anne Marie,
THe muffins look awsome. I will try them soon.
Just wanted to alert you to Monsanto’s latest house of horrors.
Go to You Tube, and type in Monsanto’s patent for a pig.
Its a 5 part video.
Paula
08/10/2008 at 11:15 pm Permalink
Hi, Paula
UGH I am scared to look…
Just in time for Halloween, huh?
18/10/2008 at 10:26 am Permalink
Oh my gosh, I made these this with bananas morning and they are YUMMY! No coconut flavor at all.
18/10/2008 at 5:27 pm Permalink
I’ve heard some folks complain about the high cost of coconut flour. Yes, it is more expensive than wheat flour (the Bob’s Red Mill I buy is about $7/lb bag). But most coconut recipes use a fraction of flour (1/4 – 1/2 cup compared to conventional wheat flour recipes (1-2 cups), so a 1 lb bag goes a longer way than 1 lb of wheat flour.
18/10/2008 at 5:53 pm Permalink
Good point, Anna.
And it’s much more nutrient dense (especially compared to the wheat flour you buy in the store), so not only does it go further, but it’s more valuable.
22/10/2008 at 5:47 am Permalink
I made these! Wonderful– will definitely be making them again.
I actually modified the recipe a bit– used half the honey and added a bit of stevia.
22/10/2008 at 10:54 pm Permalink
I’m not sure if you are familar with this source but they have some great deals on occasion and there is a special on now for coconut flour
http://www.tropicaltraditions.com/organic_coconut_flour.htm
I love their coconut cream! Someone else mentioned it here and it’s yummy right out of the jar.
Love your site!
27/10/2008 at 8:55 pm Permalink
Oh my. I will be making these pronto! Love your blog. Thanks for adding me on Twitter.
Carla
blogging on LocalForage.com
28/10/2008 at 11:32 am Permalink
Hi, Carla, I’ve been a fan of your blog for a long time.
Did you get my email about FOOD FIGHT?
28/10/2008 at 12:43 pm Permalink
No. Can you resend?
28/10/2008 at 1:00 pm Permalink
How weird!
I had a feeling you did not get it because I thought you would respond.
I have copies of a DVD (new documentary about sustainable/local food) to give away to bloggers who want to write about it.
I’ll resend!
28/10/2008 at 1:07 pm Permalink
Carla,
I posted it to your CONTACT ME form
http://www.localforage.com/local_forage/2006/09/contact_the_pub.html
Maybe it didn’t go through?
Can you shoot me your email address?
Mine is inasnit at gmail dot com
10/01/2009 at 10:54 am Permalink
I tried these and were delicious…I was a little worried b/c they were so runny, so I added more coconut flour. Thanks for the recipe!!!
28/01/2009 at 6:09 pm Permalink
Any substitute for honey?
29/01/2009 at 6:51 am Permalink
I used honey to make these GAPS-legal. You could also use maple syrup or palm sugar.
25/02/2009 at 8:06 pm Permalink
I tried to make these tonight…………I am sorry to say that no matter how long I baked them for they never got done remained gooey inside…………
23/03/2009 at 9:52 am Permalink
I’ve made these twice now-once with the blueberries, once with bananas. Also added cinnamon and nutmeg. Yum! Maple syrup works well instead of honey. Oh, and the left overs should be cut in half and fried in butter-so much better than just warmed! In fact, we fried some of the fresh ones in butter. Even better than fresh from the oven
I want to try some for our 9 month-old with just yolks. Have you had much success with the other coconut flour recipes? I’m thinking of ordering the book.
23/03/2009 at 9:54 am Permalink
Oh, I almost forgot. How do you use palm sugar in baked goods?? I use it in curries and Thai soups, and in Vietnamese dipping sauce. But it’s so hard, and I have to pour boiling water over it to get it to dissolve and be mixable. Just wondering if you have a certain technique…
23/03/2009 at 9:57 am Permalink
Hi, Lydia,
Yes I have had success with all the recipes except one — the coconut flour meatloaf. I did not like that one. All the others have been great!
23/03/2009 at 11:26 am Permalink
I have bought that hard palm sugar before. I think if you run it through your Cuisinart, you can break it up. I forgot to do this when I made flourless chocolate cake and it came out a little too dense.
I also found a great palm sugar at Expo West. It’s crumbly. I’ll be posting about it any day now so check back!
PS: Love your idea of frying up the blueberry muffins in butter — yum! As if they don’t already have enough butter! LOL!
05/04/2009 at 8:56 am Permalink
how about that doughnut recipe!?!
05/04/2009 at 10:49 am Permalink
Hi Sabine,
You read my mind. I’ve been thinking about doughnuts lately. I need to order more lard. I’ll get around to it!
19/04/2009 at 6:02 am Permalink
I tried these yesterday. I used almond milk, and left out the baking powder. They were not terrible, but they were not muffin-like either, very eggy. My toddler son ate them up. I think they probably need the baking powder, or something else to help them rise. I will use something other than blueberries next time, because I discovered I don’t even like homemade blueberry muffins.
27/04/2009 at 6:09 am Permalink
Try using baking soda, but only half the amount then required. Otherwise you may end up with a greenish bottom and a really “off” taste. Good luck!
07/08/2009 at 5:34 am Permalink
Just wanted to say that I made these yesterday, but with zucchini, nuts, and raisins, and they are fabulous. I made a triple batch, omitted the milk and one egg (that’s what I had
, and put in about 4 cups of zucchini – 3 good sized ones, shredded and drained, plus I added 1.5 c nuts, 1 c. raisins, and 3 scoops goat whey protein powder. It made 24 muffins which freeze quite well. Talk about a meal in a recipe! 
We aren’t gluten free any longer and I still make this recipe over and over for the nutrition.
07/08/2009 at 8:21 am Permalink
Great!
What’s goat whey protein powder? Is that good for you?
07/08/2009 at 9:40 am Permalink
This is what I used:
http://www.mtcapra.com/caprotein.php
I guess it’s actually goat milk protein rather than whey.
23/10/2009 at 9:31 am Permalink
Hi, I just found your website, which I think is wonderful. I will be trying some of your recipes. My kids are completely GRAIN FREE and Beet/Cane sugar free too. I am also the author of “The Truly Grain Free Cookbook; Beet and Cane Sugar Free Too!” I noticed on your recipe for the coconut flour blueberry muffins that you said you weren’t sure if the baking powder was “legal” or not. Baking Powder is made with corn. However, you can make your own GRAIN FREE (and therefore, Gluten free) baking powder.
Baking Powder:
2 Tbsp. Cream of Tartar
1 Tbsp. Baking Soda
1 Tbsp. Arrowroot Flour
Mix these ingredients together and store in an air tight jar.
28/10/2009 at 11:25 am Permalink
I’ve made these countless times now and I cut the honey in half with no complaints from the little ones. The first few times I made it I found I had a sugar crash a few hours later because they were so sweet. Great recipe.
14/08/2010 at 10:54 am Permalink
We LOVE these muffins! Just made them for the 2nd time. Perfect for us as we’re on the GAPS diet and a great way to eat up all of the blueberries we’ve picked recently! Yay! Thank you!
15/08/2010 at 10:41 am Permalink
Ha Ha! Fife’s recipes remind me of a recipe we learned by heart for quiche in culinary school in the 80′s. I’ll never forget it. Twelve eggs to a quart of cream! Bring on the fat!