I have just come home from a great long weekend away to Lancaster Pennsylvania. This is a familiar weekend destination, as my family owns a travel agency and once a month sometimes twice, my parents rent a deluxe coach bus and host a weekend away to the lush farmlands and simple life of the Amish people. This is a trip I have travelled many times and am well aware of the food that will be served. I mean southern comforts like fried chicken, ham loaf, creamed mashed potatoes, buttered noodles, and desserts. Every meal is either a buffet or very large portions. So, I know that when I travel this trip I need to be prepared.
The night before we left, I whipped up a batch of my blueberry coconut yogurt muffins. These little gems were going to be served double duty as a quick satisfying snack and also a breakfast option at the hotel alongside a green tea and some fruit. What’s so special about these muffins? Besides being delicious they are packed full of antioxidants, saturated fats, protein and are gluten free, dairy free, and low on the sugar.
Here is why you should be reaching for one of these baked wonders.
Buckwheat flour: buckwheat is not a grain as many people believe, but is actually a fruit seed, making it a great alternative to those sensitive or avoiding gluten grains. Buckwheat is low on the glycemic index and the nutrients in contains may contribute to blood sugar control. Buckwheat is also recognized for its ability to satisfy hunger.
Brown rice flour: brown rice is full of insoluble fiber the type of fiber that assists with moving waste products through the intestines. This fiber will lower cholesterol, promote regular bowel movements, and improve blood sugar levels. This flour also makes a great gluten free alternative that reduces hunger making you feel fuller longer.
Coconut sugar: a dehydrated sap from the coconut palm contains trace minerals, and a prebiotic called inulin. Coconut sugar has a glycemic index of 35 compared to table sugar’s index of 50 having a less dramatic impact on your blood sugar. Coconut sugar may offer more nutrients than table sugar but is still a sugar and should be used sparingly.
Coconut yogurt: a dairy free alternative that tastes delicious and offers many health benefits. It is a great source of calcium, iron, and healthy probiotics for improved digestion. Did I mention creamy, so very creamy.
Blueberries: these small balls are mighty in antioxidants essential to combat free radicals. New research has concluded that blueberries can improve memory, along with favorable impact of sugar regulation, protection of the retina from oxidative damage, and are loaded with manganese, fibre, and vitamin C.
So go ahead and bake a batch of these mouth-watering, gluten free, dairy free, guilt free muffins, bet you can’t eat just one!
Blueberry Coconut Yogurt Muffins
Makes 12 mini or 6 regular size
- ½ cup brown rice flour
- ½ cup buckwheat flour
- 4 tbsp coconut sugar
- ¼ tsp sea salt
- ¼ tsp baking powder
- ¼ tsp baking soda
- 1 tbsp shredded coconut
- 1 egg
- ½ cup coconut yogurt (I used Yoso unsweetened)
- 3 tbsp melted coconut oil
- 2 tbsp non-dairy milk (I used almond)
- ½ cup fresh or frozen organic blueberries
- 1 tbsp vanilla extract
Put it together:
- Preheat oven to 350?F. In a small bowl combine flours, sugar, salt, baking powder, and baking soda. Mix to combine. In a separate bowl combine egg, yogurt, oil, milk, and vanilla.
- Stir in dry ingredients into wet just until moist. (add more milk if needed) Fold in blueberries.
- Fill paper-lined muffin cups three-fourths full. Bake for 20-22 minutes or until a toothpick insert comes out clean. Let cool before serving.