Healthy Blueberry Muffins

Gluten-Free, Dairy-Free Blueberry Muffins (with Almond, Buckwheat, and Coconut Flour)

This Gluten-Free, Dairy-Free Blueberry Muffin recipe is not only delicious but also packed with nutrients to support adrenal health and the nervous system. Made with a blend of almond, buckwheat, and coconut flour, these muffins provide healthy fats, fibre, and essential minerals like magnesium and zinc, which are crucial for managing stress and maintaining energy levels. Topped with shredded coconut or chopped nuts, and a sprinkle of cinnamon, they offer a satisfying crunch and a boost of antioxidants. Perfect for a nourishing breakfast or a stress-reducing snack, these muffins are designed to support both body and mind.

Ingredients:

• 1/2 tsp baking soda

• 1/4 tsp fine sea salt

• 1/4 tsp ground cinnamon (optional)

• 1/3 cup melted coconut oil (or organic butter)

• 1/2 cup maple syrup (or coconut sugar)

• 2 eggs (preferably at room temperature) or 2 flax eggs (for vegan option)

• 1 cup coconut yogurt or non-dairy yogurt (such as almond or soy)

• 2 tsp vanilla extract

• 1 cup (6 oz) fresh or frozen blueberries

• 1 tbsp shredded coconut (optional)

• 1 tbsp chopped nuts (such as almonds or pecans) for topping

• 1/2 tsp cinnamon (optional for topping)

  
  

Dry Ingredients:

• 1/2 cup almond flour

• 1/2 cup buckwheat flour

• 1/4 cup coconut flour

• 1 1/2 tsp gluten-free baking powder

Instructions:

1. Preheat the oven: Preheat your oven to 200°C.. Grease a 12-cup muffin tin with coconut oil or organic butter, or line with paper liners.

2. Prepare the dry ingredients: In a large mixing bowl, whisk together the almond flour, buckwheat flour, coconut flour, baking powder, baking soda, salt, and cinnamon (if using).

3. Prepare the wet ingredients :In a separate medium bowl, whisk together the melted coconut oil (or organic butter) and maple syrup (or coconut sugar). Add the eggs (or flax eggs if vegan) and whisk until smooth. Stir in the coconut yogurt (or non-dairy yogurt) and vanilla extract.

4. Combine wet and dry ingredients :Pour the wet ingredients into the dry ingredients. Stir gently with a spoon until just combined (it’s okay if there are a few lumps).

5. Add the blueberries :In a small bowl, toss the blueberries with a tablespoon of your flour blend to prevent them from sinking to the bottom. Gently fold the blueberries into the batter.

6. Fill the muffin tin: Divide the batter evenly between the 12 muffin cups.

7. Add the topping: Before baking, sprinkle the tops of the muffins with a combination of shredded coconut and chopped nuts (like almonds or pecans) for added texture. You can also sprinkle a little cinnamon on top for extra flavour and spice.

8. Bake the muffins: Bake in the preheated oven for 16 to 19 minutes, or until the muffins are golden on top and a toothpick inserted into the centre comes out clean.

9. Cool the muffins: Allow the muffins to cool in the tin for 5 minutes, then transfer to a cooling rack.

10. Storage: Store any leftover muffins at room temperature for up to 2 days, or refrigerate them for up to 5 days. They can be frozen for up to 3 months.

Notes:

• Flour blend: This combination of almond flour, buckwheat flour, and coconut flour creates a moist, dense muffin with a lovely texture.

• Sweetener options: Feel free to adjust the sweetness to your taste, using maple syrup or coconut sugar. If you prefer a lighter sweetness, you can use less sweetener.

• Vegan option: Replace the eggs with flax eggs (1 tbsp ground flaxseed mixed with 2 tbsp water, let sit for 5 minutes to thicken).

• Fruit variations: Swap the blueberries for any other fresh fruit like raspberries, strawberries (chopped), or diced peaches.

Nutritional Benefits for Adrenal and Nervous System Health:

Here’s a breakdown of how some key ingredients in the muffins can support your adrenal health and nervous system:

1. Almond Flour

   • Rich in magnesium, which is crucial for the proper functioning of your nervous system. Magnesium helps to calm the nervous system, reduce stress, and support adrenal function. It’s also known to promote a sense of relaxation and improve sleep quality, which is vital for stress recovery.

2. Buckwheat Flour

   • A great source of tryptophan, an amino acid that helps in the production of serotonin, which plays a key role in mood regulation and the function of the nervous system. Buckwheat also has a low glycemic index, helping to maintain stable blood sugar levels, which is important for adrenal health and stress management.

3. Coconut Flour

   • High in fiber and healthy fats, which provide sustained energy. It helps regulate blood sugar levels, preventing the spikes and crashes that can stress the adrenals. It also supports the nervous system by providing a steady supply of nutrients that help maintain focus and energy.

4. Coconut Oil

   • Contains medium-chain triglycerides (MCTs), which are quickly converted into energy. It can help reduce the burden on the adrenals by providing a quick source of energy without the need for insulin spikes. It also has anti-inflammatory properties, which can help reduce the inflammation often seen in chronic stress conditions.

5. Maple Syrup (or Coconut Sugar)

   • Both of these natural sweeteners are rich in minerals, such as zinc and manganese, which are essential for adrenal health. Zinc is particularly important for the adrenal glands, helping to regulate cortisol levels, a key hormone involved in the stress response.

6. Eggs

   • An excellent source of B-vitamins, particularly B12, which is essential for a healthy nervous system and energy metabolism. B-vitamins support adrenal health and help manage the physical and mental effects of stress. The healthy fats in eggs also support nerve function.

7. Coconut Yoghurt

   • Probiotic-rich and good for gut health, which has a direct impact on brain function and the nervous system(the gut-brain axis). Healthy gut flora helps reduce inflammation and supports the production of neurotransmitters, which regulate mood and stress response.

8. Blueberries

   • High in antioxidants, particularly vitamin C, which is crucial for adrenal function. The adrenals use vitamin C to produce cortisol, the stress hormone. Blueberries also support the nervous system by protecting it from oxidative damage, improving memory, and supporting cognitive function.

9. Shredded Coconut

   • A good source of healthy fats and fiber, helping to stabilize blood sugar levels. The healthy fats also support brain health and cognitive function, making them beneficial for both the nervous system and adrenal health.

10. Chopped Nuts (Almonds, Pecans, etc.)

    • Rich in omega-3 fatty acids and magnesium, which are essential for adrenal health. These nutrients help reduce stress, support the production of stress-related hormones, and provide long-lasting energy to maintain steady mental clarity and focus.

11. Cinnamon

    • Anti-inflammatory and supports blood sugar regulation. Stable blood sugar is important for adrenal health, and cinnamon has been shown to help reduce cortisol levels, making it an excellent addition to help manage stress.

      
      

By including these nourishing ingredients, this muffin recipe not only provides a delicious snack or breakfast option, but also supports adrenal function, promotes stress resilience, and enhances nervous system health. The combination of healthy fats, vitamins, and minerals helps your body cope with stress while maintaining energy levels and supporting mood regulation.

Enjoy your nutritious, stress-supporting muffins!