In our house we prepare almost all our meals with whole food ingredients. And when I get the chance to prepare something with my 3 year old son I jump on the opportunity – he may still be a kid, but it’s never too early to get him involved with making food. Preparing food and then getting to eat it helps teach kids the valuable lesson of “work = reward”. Today we made Coconut Flour Muffins.
I put more eggs than is typically called for in a recipe like this. Max eats eggs almost every morning – they are a perfect food containing almost the necessary ingredients for building a health body, with perhaps Vitamin C being the only thing really lacking in them. But the list of other nutrients and vitamins is long, including: Vit.A (not beta carotene but full spectrum Vit.A), Zinc, Selenium, Choline (brain development), good Omega fat ratio, very high quality protein, and the list goes on.. . . . Plus they are incredibly versatile in the kitchen.
So, these Coconut Flour Muffins contained just under 1/2 an egg per muffin. They also contained very little refined carbohydrates. But they didn’t lack flavour.
Ingredients & Method
Preheat Oven 350
In one bowl sift:
-1/2 cup coconut flour
-1/4 teaspoon salt
-1/4 teaspoon baking soda
In separate, using a hand blender*, mix the following:
-1 small ripe banana
-1/4 cup Melted Butter or Coconut Oil
-1/4 cup MCT Oil (Upgraded MCT is my recommendation of course)
-1/2 Tablespoon Vanilla Extract
-3 Tablespoons Coconut Milk
-1 Tablespoon Water
Once that mixture is well blender pour it into a bowl add
-Chocolate Chips if you wish (I added them to the 6 muffins that are for Max and Mari)
And mix well with a whisk
Then add wet to dry and mix well with whisk
This will make 9 medium sized muffins.
Bake 20-25min depending on your oven. Once some of the peaks start to brown they should be done.
Hand blenders are super useful. This is what I mean by hand blender, one of these
It is important to remember that these aren’t going to have the same supper fluffy texture as white flour, hydrogenated oil laden, pretty looking things that are referred to as food at your local grocery store or Starbucks. The coconut flour has a different texture for sure, but slap some extra butter on there, brew up a cup of tea and I’m sure you’ll enjoy them.
Max asked if he could put butter on one muffin and then coconut oil on another. I said yes of course. So what did he get nutritionally in these muffins? Most of what he needed to start the day right: complete protein (eggs), lots of healthy and brain health friendly fats (coconut, eggs, butter), and a fun morning preparing food with Dad. For 5 or 6 of the other mornings this week he will have had eggs and veggies (often in form of an omelet) for breakfast so I’m not concerned about him not having any veggies this morning (although he did have a spoonful of greens powder). Coconut Flour Muffins hit the spot – as Max enjoyed two of them.