Laura Lee’s Kitchen by Mind, Body & EDS
THE BEST gluten-free, grain-free, dairy-free, low-FODMAP and vegan friendly blueberry muffins you’ll ever taste!
This is one of my absolute favourite ‘go-to’ recipe that are ideal for on-the-go breakfasts, ‘pick-me-up’ midday snacks or something to delight your sweeter side.
I highly suggest to any of you or your family and friends who may be bit sceptical of anything made ‘friendly & free’ to give these moreish showstoppers a shot and see what you think. Come back and tell me how much you love this recipe – I know you will!
Whenever I leave the house, whether it’s to the gym, appointments, university, catching up with friends or a day out, I always ensure to bring a ‘pick-me-up’ snack in my bag. Your mind and body needs fuel (food) to function and do everyday things. Sometimes, I find I start running on ‘low’ or ‘close-to-empty’ during the day and don’t have the time to stop or find the right type of shop that can provide me the healthy nutritious snack boost I need to keep me going. This can be especially difficult to find something suitable that fits within my restricted diet and food intolerance/allergies (due to my EDS, Mast Cell Activation Syndrome, PoTS, Autonomic Dysfunction) – I will soon be uploading a blog post about this!
Even though this may not be the traditional type recipe, it still delivers the sweet fluffy sponge, melt-in-your-mouth texture and bursting juiciness that you would expect from any blueberry muffin. There is nothing worse than a muffin being extremely dry and crumbly! This recipe provides the perfect combination of natural sweetness from fresh blueberries, maple syrup and cinnamon. It is also a well-balanced and highly nutritious blend of ingredients providing a variety of vitamins and minerals, antioxidants, protein and fibre – perfect to eat any time of the day. I have found that there are many vegan recipe’s out there which use bananas or applesauce in substitute for eggs, but because I can’t tolerate any foods high in histamines due to my Mast Cell Activation Syndrome (e.g. banana’s and applesauce), I have created a simple alternative which provides a protein punch : chia seeds and water.
I usually store my muffins in a Tupperware box at room temperature and consume within a few days or in the fridge to keep longer. They are also delicious, warm and juicy when zapped in the microwave for 30 seconds if you want something more cosy.
Would love to see how your muffins turn out, so please leave some comments on this blog post or you can snap a shot of your creations and upload them to Instagram making sure you follow/tag @mind_body_eds and #LauraLeesKitchen
This recipe makes around 8 plump muffins.
WHAT YOU NEED
2 Cups Ground Almonds
3 Eggs (*VEGAN substitute: 3 Tbsp Chia Seeds + 9 Tbsp Water)
1/2 Tsp Baking Soda
5 Tbsp Coconut Oil (melted)
1/3 Cup Maple Syrup (preferably from Vermont because they make THE yummiest)
1 Tsp Vanilla Extract
1 Tsp Flaxseed
1 Tbsp Cinnamon
Sprinkle of salt
1 Cup Fresh or Frozen Blueberries
Handful Gluten-Free Porridge Oats
Handful Flaked Almonds
HOW TO BAKE
- Pre-heat the oven to 180 degrees C
- Prep the muffin baking tray by cutting 8 same sized squares of baking paper (roughly 12cm x 12cm) and then press each baking paper square around a mould that is roughly the same size as your muffins – I usually use a jar of some sort. Or you could just use a muffin cup holder. Line all 8 individual baking paper squares or muffin cup holders into your muffin tray holes.
- If you are using eggs, please skip this task and move on to task 4. If you are choosing the *VEGAN substitute of chia seed and water, do this task. Add 3 Tbsp of chia seed to a mug and add 9 Tbsp of water to this. Set aside for 10-15 minutes until the mixture becomes a gel.
- In a bowl, mix all together the ground almonds, baking soda, flaxseed, cinnamon and sprinkle of salt.
- Heat a small pan on a low heat and add the coconut oil until melted. Let it cool.
- In a separate bowl, whisk together the eggs (*VEGAN add the chia seed gel), maple syrup, melted coconut oil and vanilla extract.
- Combine both mixtures together until smooth and then fold in the fresh or frozen blueberries.
- Scoop the batter and evenly fill all 8 muffin liners.
- Sprinkle the gluten-free porridge oats and flaked almonds on top of each muffin.
- Bake in the oven on the middle shelf for 25 minutes until golden.
- Remove from the oven and cool.
This recipe was inspired by Deliciously Ella