Thursday, June 4, 2015

Coconut Blueberry Chia Muffins

These muffins are winners all the way around.  Not only are they delicious, but they are packed full of super foods, high in protein (about 7 grams per muffin), gluten-free, dairy free, and organic.  These muffins are moist and sweet, but you can feel good about every bite. They are perfect for breakfast, an on-the-go snack, or as a healthy sweet treat after dinner.

Let's take a look at some of their superfood ingredients and their benefits.

Coconut Flour

Coconut flour has many benefits to our health.  It is gluten-free and is high in fiber, healthy fats, and protein.  For every 100 grams, coconut flour contains a whopping 19 grams of protein and 9 grams of healthy fats.  The healthy fats in coconut flour, called medium-chained triglycerides, digest easily, provide energy, and may boost metabolism.  These fats also offer antiviral, antimicrobial, and antifungal properties.  Because of it's high fiber content, it is safe for diabetics, as it won't cause a blood sugar spike.

Coconut Milk

Coconut milk is full of beneficial vitamins and minerals, which in turn benefits your body in a myriad of ways.  It is rich in manganese which will help control your blood sugar.  Its phosphorous content will strengthen your bones.  One cup contains 25% of the recommended daily value of iron, which prevents anemia.  It's high magnesium levels will relax muscles and nerves.  It is surprisingly high in fiber, which is great for colon health and losing weight.  It contains selenium, a powerful antioxidant, that will ease arthritis symptoms.  Coconut milk is high in potassium, which works to lower blood pressure.  It's vitamin C content boosts your immune system.  It's high zinc content is good for prostate health and has been shown to slow cancer cell growth.

Coconut Oil

I could write an entire post on the benefits of coconut oil, and probably will.  Not only is it a great moisturizer for your skin and hair, but the health benefits are outstanding.  To keep it short, coconut oil is excellent for weight loss, thyroid function, heart disease, immune function, stress relief, the endocrine system, boosting metabolism, digestion, healing infections, liver disease, kidney stones, controlling blood sugar, and helping the body absorb minerals.  It is also antiviral, antifungal and antibacterial.

Chia Seeds

It's amazing to think the tiny chia seed can pack so much punch in the superfood department.  It is one of the healthiest, most nutritious foods you can add to your diet.  It is high in vitamins and minerals, including iron, potassium and calcium.  They are high in protein and healthy omega-3 and -6 fats.  These little guys aid in weight loss, cleanse the colon and help the body rid itself of toxins.  They absorb 10 times their weight in water, which keeps you hydrated and feeling full longer.  Chia seeds give you an energy boost and provide relief from arthritis, diabetes, and acid reflux.  They also help with thyroid function, IBS and celiac disease.

Coconut Blueberry Chia Muffins
Makes 12 muffins

1 cup organic coconut flour
1/2 tsp salt
1 tsp baking soda
1/2 cup + 2 tbsp organic raw honey
1/2 cup organic coconut milk
6 organic eggs
4 tbsp organic coconut oil, melted
4 tsp organic vanilla extract
4 tbsp organic chia seeds
1 cup organic blueberries

Preheat oven to 350°F.  Sift the coconut flour, salt and baking soda in a bowl.  In a separate bowl or blender (I use the blender), whisk honey, coconut milk, eggs, coconut oil, and vanilla.  Gently stir wet mixture into dry ingredients and mix in chia seeds.  Fold in the blueberries and pour batter into greased or lined muffin tins, filling 3/4 full.  Bake for 25 minutes until muffins begin to turn golden brown and are cooked through.  Immediately remove from tins and cool on rack.

(Source: Nutiva Coconut Flour Package)

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