I am always excited when I find recipes that use coconut flour, and actually taste good. Coconut flour is an awesome gut microbiome food, with a whopping 11g fiber per 30g (40% the DV for fiber). Unfortunately, most of us are not getting the recommended 20-30g fiber per day, so adding high fiber foods like coconut flour, can be hugely helpful.
We definitely want to get our fiber in as it has numerous health benefits:
· Helps maintain bowel health
· Keeps us regular
· Lowers cholesterol levels
· Helps control blood sugar
· Aids in weight loss/maintenance
· Reduced risk of death by cancer and cardiovascular disease
It is also critical to our microbiome. In order to thrive, our gut bacteria need fiber, that undigestible portion of the plant foods we consume. Coconut flour not only contains ample fiber, but also resistant starch, which acts like a slow fermenting fiber. It has many of the same benefits of fiber, but also results in the production of butyrate as it is ferments. This is a good thing as butyrate supports the regeneration of intestinal cells, promoting a healthy epithelial lining in the GI tract.
Now that you are excited about the health benefits of the ingredients in these muffins, time for the fun stuff! MAKING AND EATING THEM! These muffins are awesome for a breakfast on the go or for feeding hungry children in need of a snack. They are rich in fiber, slow digesting carbs, and protein. They also have a nice antioxidant kick from the dark chocolate.
This recipe makes 12 muffins. You may want to double the recipe and freeze a bunch. They keep well frozen for up to 3 months.
· ½ cup coconut flour
· ¼ cup almond meal
· 2 tsp cinnamon
· 1 tsp baking soda
· ½ tsp salt
· ½ tsp nutmeg
· 4 eggs, room temp
· 1/3 cup coconut sugar
· 1 tsp vanilla
· 2 TBSP coconut oil, melted
· ½ tsp apple cider vinegar
· 1 banana mashed
· 1 cup shredded zucchini
· ¼ cup dark chocolate chips
· ¼ cup chopped walnuts
1. Preheat oven to 350F.
2. Mix together the first 6 ingredients in a large bowl.
3. Whisk together eggs, coconut sugar, vanilla, coconut oil, apple cider vinegar, banana, and zucchini.
4. Pour wet into dry ingredients and stir until combined. Fold in chocolate chips and walnuts and let rest for 5 minutes.
5. Spoon into a prepared muffin pan.
6. Bake 25-30 minutes.