These muffins are the perfect solution for busy people who are looking for portable and nutritious snack options. They are packed with healthy protein, omega 3 fat, potassium, fiber and antioxidants and unlike other paleo baked goods with lots of honey and maple syrup, they are very low in sugar. The only source of added sugar comes from 1 Tbsp maple syrup (aka 12 g of added sugar in the entire recipe) which means less than 1 gram per muffin.

If you want to live a healthy lifestyle it requires planning and prepping beforehand. The worst situation is when you don’t prep in advance and you have no snacks to pack on your way out the door. This puts you in a food emergency and willing to settle on the blueberry muffin from Panera or Starbucks. The first two ingredients in the Blueberry Muffins at Panera are enriched wheat flour and sugar (aka blood sugar spiking simple carbohydrates). Of the total 69 grams of carbohydrates that are in one muffin, only 2 of grams come from fiber. This is not a muffin that you want to mess around with.

Disclaimer: If you are expecting these Blueberry Walnut Paleo Muffins to taste like Panera’s Blueberry Muffins then you will be disappointed. This recipe is significantly less sweet and not nearly as fluffy but the benefit is in the nutrient-density and low glycemic impact. If you have kids or husbands with a sweet tooth then you may want to add a little more maple syrup. If your tastebuds are like mine then you will be in heaven!

The best way to address inflammation and blood sugar imbalances is getting consistent with strategic meal plans that take you from eating “healthy” to eating optimal. Join The Being Collective, my membership community for weekly anti-inflammatory meal plans, weekly recorded calls with myself and my functional medicine nutritionists, monthly Q&As with me, and an empowering community of women. One healthy meal or one workout isn’t going to move the needle but a proven system and long-term consistency will!

Blueberry Walnut Paleo Muffins

May 29, 2016

by Brigid Titgemeier MS, RDN, LD, IFNCP

Category All Recipes Gluten-Free Snacks Vegan

Persons

15

Prep Time

20 minutes

Cook Time

20 minutes

Total Time

40 minutes

Ingredients

• 1 tbsp chia seeds
• 1/2 c unsweetened almond milk
• 2 c almond flour
• 2 tsp cinnamon
• 1 tsp baking soda
• 1/2 tsp salt
• 3/4 c raw walnuts
• 1/3 c unsweetened applesauce
• 1/2 c almond butter
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• 3 eggs
• 1/4 c coconut oil, melted
• 1 c blueberries
• Optional: Avocado oil cooking spray

Instructions

1. Preheat oven to 350 F.
2. Pour chia seeds and unsweetened almond milk into a bowl. Stir gently and allow chia seeds to sit for 20 minutes.
3. Combine almond flour, cinnamon, baking soda, salt and walnuts together in mixing bowl
4. In a separate bowl, combine the applesauce, almond butter, vanilla, maple syrup, eggs and melted coconut oil.
5. Add chia seed mixture into the wet ingredients and stir.
6. Fold the dry ingredients into wet ingredients and mix until combined. Stir in blueberries.
7. Pour the batter into muffin tins until 3/4 full. Can use muffin tin liners if desired or spray pan with avocado oil cooking spray.
8. Bake for 20 minutes.

Nutrition Facts

Blueberry Walnut Paleo Muffins

Serves: 15 muffins

Amount Per Serving:
Calories		218.2kcals
% Daily Value*
Total Fat 19.3g		29.2%
	Saturated Fat 5g	25%
	Trans Fat 0g
Cholesterol 37mg		12.3%
Sodium 183.7mg		7.6%
Total Carbohydrate 8.2g		2.7%
	Dietary Fiber 3.2g	12%
	Sugars 3.5g (Added Sugar: 0 g)
Protein 6.5g

Vitamin A 1%		Vitamin C 2%
Calcium 9%		Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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