Quick Paleo Blueberry Muffins

Blueberry Muffins

I’ve had a thing for blueberries this summer. I’ve been buying a quart nearly every week. My dog has had a thing for blueberries this summer, too. He thinks it’s, like, the best when I toss a couple in the air for him to catch. And then he won’t leave my side while I’m in the kitchen. And then when I do leave the kitchen I have to make sure he follows me, otherwise I may return to find that apparently I only made 10 blueberry muffins, not 12. Don’t worry, that didn’t happen this time. I learned that lesson a while ago.

This past Saturday I had a leisurely morning at home and decided I wanted blueberry muffins. A few months ago I bought Primal Cravings: Your favorite foods made Paleo (affiliate link) by Brandon and Megan Keatley of Health-Bent and I’m a huge fan of it so far. It’s become my go-to paleo/primal cookbook for more indulgent recipes, especially for baked goods. Their recipe for biscuits with honey butter is just insane. I grew up in the south and I love a good biscuit, especially on a Sunday morning, so I was thrilled to find a really phenomenal paleo version. But, that’s a bit off topic. This weekend I wanted blueberry muffins, and though Primal Cravings doesn’t have a recipe specifically for blueberry muffins I knew that I could probably tweak one of their recipes and end up with a pretty good result. The outcome was light and fluffy, slightly sweet muffins with bursts of blueberry throughout – exactly what I was hoping for! Actually, they were way better than I was expecting, as paleo baked goods can sometimes be dense and dry, but had I not known these muffins were grain/gluten free, I never would have guessed.

And if you need some extra motivation to spend 30 minutes making these muffins (10 minutes of prep, 20 minutes of baking) consider the benefits of blueberries:

  • More antioxident compounds than any other fruit
  • Can help keep your eyes healthy
  • Can lower cholesterol
  • Can help prevent diabetes, some cancers, heart disease, and memory loss
  • Can help protect your digestive tract from intestinal upsets and food poisoning
  • Can help with recovery from urinary tract infections

Pick up some fresh blueberries at your local farmer’s market this week and give these muffins a try! Let me know how they turn out for you and any modifications you make!

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Quick Paleo Blueberry Muffins
 
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Don't be intimidated by the ingredients in this recipe! Trader Joe's carries coconut flour and coconut sugar, and tapioca flour can be found at most grocery stores with the gluten-free baking ingredients (I use Bob's Red Mill).
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • ½ cup coconut flour, sifted
  • ½ cup tapioca flour
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  • ½ cup butter, melted
  • ¼ cup coconut sugar
  • ¼ cup maple syrup
  • 4 eggs
  • 1 cup fresh blueberries
Instructions
  1. Preheat oven to 350. Line a 12 serving muffin tin with parchment paper liners.
  2. Whisk the dry ingredients together in a large bowl.
  3. In a separate bowl whisk the butter, coconut sugar, and maple syrup together, then whisk the eggs in one at a time.
  4. Add the dry ingredients to the wet ingredients and stir until combined, then gently fold in the blueberries.
  5. Fill each muffin tin ¾ full with the batter.
  6. Bake 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Nutrition Information
Serving size: 1 muffin

 

 

 

Whole 30: Day 3 + Taco Soup

Taco Soup

Day 3 of Whole 30 was certainly better than Day 2. I felt the roots of a headache trying to take hold all day, but it never really developed into a full fledged headache. The most notable thing about Day 3 is that all I wanted for breakfast were pancakes. Or waffles. Or biscuits and gravy. You get the idea. As a result I stubbornly refused to eat my sweet potato hash and ended up really hungry mid morning before breaking down and eating 3 eggs. Not a complete failure of a morning (at least I didn’t give in to my craving!), but I would prefer that in the future I choose to just eat something healthy rather than nothing at all. Don’t get me wrong, I think the sweet potato hash I’ve been eating for breakfast this week is really delicious, however as I was craving pancakes I just couldn’t imagine the sweet potato hash being satisfying. Even though it totally would have been.

As mentioned in my Whole 30: Day 2 post, I’ve been enjoying taco soup for lunch this week. This soup is really filling, and is packed full of veggies, protein, and bone broth. I’m typically the type of person that gets bored with eating the same thing for lunch every day of the week (though I try to just because I find that it’s so much easier to plan one or two lunches per week than five or seven), however I’ve been looking forward to this soup every day. It’s a cinch to prepare whether you choose to make a big pot all at once or prepare a single serving at a time (which is what I’ve been doing.) Though this soup will be satisfying any time of the year, try to make it before winter wraps up and the weather is still cool out as it will be especially warm and comforting. I don’t know about you, but as soon as the weather starts warming up I’m ready to bid farewell to warm soups and embrace the new season of veggies that are arriving by grilling out as much as possible. But for now, enjoy taco soup!

This recipe calls for beef bone broth. If you have other homemade broth, try it instead. Or if you only have access to store bought broth/stock, try to find one that has a pretty simple ingredient list such as the Pacific brand (found at most major grocery stores, including Costco.) The Pacific brand includes cane sugar as an ingredient, however the grams of sugar on the nutrition label are zero. I think it’s frustrating trying to buy store bought stock as nearly all of them include sugar (why?!) and many contain a bunch of other added ingredients that I’d prefer left out of my broth. Anyway, off that tangent (for now!) and on to the recipe!

Quick and Easy Paleo Taco Soup
 
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This soup is really filling, and is packed full of veggies, protein, and bone broth. It's a cinch to prepare whether you choose to make a big pot all at once or prepare a single serving at a time.
Author:
Recipe type: Soup
Cuisine: Mexican
Serves: 1
Ingredients
  • 1 Tbsp olive oil
  • I small onion
  • ½ tsp ancho chile pepper (or chipotle chile pepper if you want more heat)
  • ½ tsp cumin
  • ½ tsp sea salt
  • ½ small zucchini, roughly chopped
  • ¼ bell pepper, roughly chopped
  • 4 oz cooked ground beef
  • ¾ cup beef bone broth
Toppings
  • 2 Tbsp red onion, finely diced
  • 2 Tbsp cilantro, chopped
  • ½ avocado, diced
Instructions
  1. Cook ground beef in a large frying pan over medium heat until brown and no pink remains. If you're making single servings of this recipe throughout the week, store leftover cooked ground beef in the fridge to have on hand for the rest of the week.
  2. Heat the oil in a medium saucepan over medium heat. Add the onion and sauté until translucent, about 5 minutes.
  3. Add the chile pepper, cumin, and salt to the onions and sauté about 30 seconds longer.
  4. Add the zucchini, bell pepper, and cooked ground beef and toss with the onions and spices.
  5. Add the broth and simmer for 10 minutes.
  6. Serve topped with the red onion, cilantro, and avocado.
Nutrition Information
Serving size: 1 recipe