Gluten-Free Blueberry Mini Muffins
Makes 24 Mini Muffins | Prep Time 5 minutes | Cook Time 15 minutes
In New York City they run on what I like to call heavy fuel. I learned this during my time in culinary school. There are only two real times in Manhattan: B.C. and A.C. B.C.—before coffee—the Big Apple is the big grumpy. AC—after coffee—everyone’s happy. Then they fall asleep, because they’ve usually downed their coffee with a massive muffin. But muffins don’t have to do that to you. These mini-muffins are easy on the constitution. The key is they’re made with almond flour, so they’re grain and gluten-free. Many folks can’t tolerate gluten, especially as they get older; it creates inflammation which messes with the gut and digestion. Here I’ve canoodled with almonds, eggs, blueberries, vanilla, and honey to create a pick-me-up in every bite.
Instructions
Preheat the oven to 375°F. Prepare a 24-cup mini muffin tin by generously oiling each muffin cup, or line each cup with two paper liners to make it easier to remove.
Put the almond flour, maple sugar, baking soda, and salt in a large bowl. Toss with your fingers until completely combined and the mixture is lump free.
Put the eggs in a separate bowl. Slowly add the oil and honey while whisking constantly. Add the vanilla and almond extract and whisk until well combined. Pour into the almond flour mixture and fold in with a rubber spat- ula. Gently fold in the blueberries. Spoon the batter into the prepared muffin cups, dividing it evenly among them; the batter should come almost to the top of each cup.
Put the muffin tin on a baking sheet and bake for about 15 minutes, until the tops are golden brown and a toothpick comes out clean when inserted in the center.
Let cool in the pan on a wire rack. If you didn’t use paper liners, gently run a knife or small offset spatula around the edges of the muffins to help release them.
VARIATION: For a blast of antioxidant-rich chocolate, omit the blueberries and, before spooning the batter into the muffin tin, transfer 1/4 cup of the batter to a small bowl. Stir in 2 teaspoons unsweetened cocoa powder, then add 2 tablespoons chopped dark chocolate. Put a heaping teaspoon of the chocolate mixture in the bottom of each muffin cup, then fill the cups with the remaining batter. Bake and cool as directed
LIVE LONG AND PROSPER: The healing powers of blueberries aren't new news. Native Americans have long utilized them to fight coughs and other ailments. More recently, clinical studies found that regular blueberry consumption improved brain performance in the elderly. A lot of the research on blueberries has focused on the phytonutrients responsible for their rich blue color. These antioxidants, known as anthocyanins, can help protect the eyes (notably the retina). There's also a body of evidence showing that the overall high levels of antioxidants in blueberries can help lower cholesterol, keep the blood vessels healthy, and help regulate blood sugar.
PER SERVING: (2 muffins per serving) Calories: 330: Total Fat: 25 g (2.5 g saturated, 15.5 g monounsaturated); Carbohydrates: 21 g: Protein: 10 g; Fiber: 5 g; Sodium: 214 mg
STORAGE: Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Reprinted with permission from The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Ingredients
2 cups almond flour (7 ounces)
1/4 cup maple sugar
1/2 teaspoon baking soda
1/4 teaspoon sea salt
3 organic eggs, beaten
2 tablespoons extra-virgin olive oil
2 tablespoons honey
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup frozen blueberries, preferably wild blueberries