Paleo Lemon Almond Blueberry Muffins

(SIBO Friendly, low fodmap, gluten free)

(SIBO Friendly, low fodmap, gluten free)

Ok, I may be the muffin queen over here but I LOVE a yummy warm healthy muffin in the morning! I usually freeze the others so it’s an easy option in the morning when I’m coaching clients. My mornings are usually pretty busy so I always have my breakfast prepped and ready to go. I have found if I don’t have a nourishing breakfast it will throw the rest of my day off so like I said I’m ALWAYS prepped.

Let’s talk about these Paleo Lemon Almond Blueberry Muffins because they are not only super moist and scrumptious, they are super healthy!  It’s a perfect way to satisfy your sweet tooth.

As I mentioned they are incredibly yummy! Super healthy, Paleo and unbelievably moist which is usually how things turn out when I bake with hazelnut flour and almond flour.


Sibo

Paleo Lemon Almond Blueberry Muffins

  • 1 cup almond flour

  • 1 cup hazelnut flour (could also use 2 cups almond flour)

  • 1/4 cup coconut flour

  • 1 tsp baking soda

  • 1/4 tsp salt

  • 3 tbs lemon juice (1 medium lemon juiced)

  • 3 large eggs

  • 1/4 cup coconut oil

  • 2 bananas

  • 1/2 tsp almond extract

  • 1 cup blueberries

DIRECTIONS:

  1. Preheat oven to 350 degrees, and line muffin tin with parchment paper muffin liners.

  2. In a medium bowl add almond flour, hazelnut flour, coconut flour, baking soda, and salt.

  3. In a large bowl mix together bananas, eggs, coconut oil, lemon juice and almond extract.

  4. Pour dry ingredients into large bowl of wet ingredients, using a spatula to stir. Fold in blueberries.

  5. Pour batter into your lined muffin tins.

  6. Bake for 25-30 minutes - watch them and take out of oven when done. Ovens can carry keep this in mind.

Enjoy!

Angie

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins (SIBO Friendly, Dairy Free, Gluten Free)

Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins (SIBO Friendly, Dairy Free, Gluten Free)

 

Ok you guys I know you may be thinking how many more kinds of muffins is she going to make! I LOVE a good muffin. It's essential to me that I recreate some of my beloved favorites in a healthier version. It's important to me that I stay in alignment to how I want to be feeling weekly and also not break the bank with calories or experience a sugar crash after a higher carb/sugar regular muffin.

These muffins are healthy and moist, bursting with warm blueberries, and then you get an explosion of lemon flavor you'd never guess it's super healthy for you!

I added coconut last minute to this recipe. I think next time I make them I may leave the coconut out to enjoy more of the poppy crunch. If you love coconut like I do I would definitely add it but if you are not a lover of coconut I'd leave it out. Regardless, they will by bursting with lemony flavor! Ok, lets get to the recipe! Here we go!

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Paleo Healthy Blueberry Coconut Lemon Poppy Seed Muffins

Ingredients:

  • 2 cups almond flour

  • 1/4 cup coconut flour

  • 1.5 teaspoon baking powder

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1/4 teaspoon stevia (also honey works about 1/4 cup - macros will change below)

  • 1/2 cup lemon juice (about 3 lemons)

  • 1/3 cup shredded coconut

  • 3 eggs

  • 1/3 cup coconut oil (melted)

  • 1/2 blueberries fresh or frozen

  • 1 tablespoon poppy seeds



Instructions:

  1. Preheat oven to 350F. Using a muffin tin with 12 parchment paper liners.

  2. Grab a large bowl combine almond flour, coconut flour, shredded coconut, baking powder, baking soda, and salt.

  3. In a medium-size bowl, whisk together lemon juice, 3 eggs, 1/4 teaspoon stevia, and coconut oil.

  4. Add wet ingredients to dry ingredients and mix until combined.

  5. Fold in poppy seeds and then blueberries.

  6. Add dough to muffin tins and bake for 25-30 minutes until top is slightly golden brown and an inserted toothpick comes out clean.

  7. Let cool for a few minutes and dig in!

Nutrition:

Calories 215, Fat 15.1g, Carbohydrates 11.8g (Fiber 3.5g), Protein 7.9g


Enjoy!

Healthy Paleo Morning Glory Muffins

Healthy Paleo Morning Glory Muffins (Gluten Free and Dairy Free)

Healthy Paleo Morning Glory Muffins (Gluten Free and Dairy Free)

 

I have a slight obsession with muffins as you can tell! I like to create healthy treats but treats that won't break the calorie bank!

These Healthy Paleo Morning Glory Muffins are loaded with nutrients like bananas, shredded carrots, walnuts, and shredded coconut. These easy muffins have NO added sugar – they’re sweetened entirely with bananas! They’re the perfect on-the-go breakfast or snack.

They’re super soft and moist, thanks to the bananas, shredded carrots, and little touch of almond butter. The walnuts I added in the batter provide a super fun crunch to your pallet, and coconut adds texture and a burst of chewiness. The sweetness of the ripe bananas there's no need for any added sugar!

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Healthy Paleo Morning Glory Muffins

  • 1/2 cup mashed banana (2 bananas)

  • 1/2 cup shredded coconut

  • 1/2 cup chopped walnuts

  • 1 cup shredded carrot

  • 2 eggs

  • 2T Almond Butter (No Sugar Added)

  • 1 1/4 cup almond flour

  • 1/4 cup coconut flour

  • 1 tsp cinnamon

  • 1 tsp vanilla

  • 1 tsp baking soda

  • 1 tsp baking powder


Instructions

1. Preheat oven to 350 degrees

2. Combine eggs, nut butter and banana in a large mixing bowl and blend well.

3. Combine almond flour, coconut flour, cinnamon, vanilla, baking soda, baking powder, shredded coconut, shredded carrot and chopped walnuts and fold in to egg mixture.

4. Coat muffin tin or you can use paper liners and divide batter among 12 cups.

5. Bake for 28-32 minutes or until muffins are cooked all the way through.

6. Allow to let cool before serving.

Nutrition Information:

Calories 192, Fat 12.6g, Carbs 14.6g, Protein 6.9g

Angie's Paleo Friendly Banana Bread

Angie's Paleo Friendly Banana Bread (Gluten Free/Grain and Dairy Free)

Angie's Paleo Friendly Banana Bread (Gluten Free/Grain and Dairy Free)

 

This delicious banana bread especially coming into fall is on the top of my list for a quick snack or breakfast treat! This Paleo inspired banana bread is made with no grains, dairy and no added sugar. It's gluten free, Paleo and sweetened only with bananas - YUM! I've been having this with my turkey ricotta meatballs in the morning and I must say the savory sweet combination is winning in my book! Enjoy!

Ingredients

  • 3-4 small to medium over ripe bananas or 3 large ones mashed really well

  • 2 large eggs

  • 4 egg whites

  • 1 scoop of paleo protein (or you can use what you like and is on hand)

  • 2 tsp pure vanilla extract

  • 1/4 cup coconut oil

  • 1 3/4 cups blanched almond flour

  • 1/2 cup coconut flour (could also use oat flour but will not be grain free carbs would increase)

  • 1 tsp baking soda

  • 3/4 tsp baking powder

  • 1 tsp Saigon cinnamon (you could also use regular cinnamon)

  • 1/4 tsp unrefined mineral salt

Instructions

  1. Whisk together all dry ingredients and set aside. Preheat oven to 350 degrees F and line a medium loaf pan with parchment paper.

  2. In a large bowl, whisk together the eggs and mashed bananas, then add vanilla and coconut oil until well combined.

  3. Slowly fold in dry ingredients mixture into the wet just until moistened and no visible flour remains. Do not overmix or it will not rise properly.

  4. Transfer batter to prepared loaf pan and bake in the preheated oven for 50-60 minutes until deep golden brown and toothpick comes out clean. Allow to cool in the loaf pan. You may remove the parchment paper to help you slice it!

Nutrition Notes

Servings: 10 servings

1 slice = Calories 278, Fat 15.1g, Carbs 23.5g, Protein 13.3g, Fiber 4.9g, Sugars 8.9g

 
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Carrot Crush Paleo Muffins

Carrot Crush Paleo Muffins (SIBO Friendly, Low Fodmap, Low Histamine and Gluten Free)

Carrot Crush Paleo Muffins (SIBO Friendly, Low Fodmap, Low Histamine and Gluten Free)

 

Carrot Crush Gluten Free Paleo Muffins!

Moist and fluffy carrot crush paleo muffins, these grain-free and gluten-free healthier carrot cake muffins are the perfect morning snack to Break-The-Fast. They are paleo and SIBO friendly as well. I always want my grain-free creations to taste as close to the 'real' thing like when you bake with grains as they are also super fluffy and moist always. Grains aren't really my thing. I do eat some but if I can recreate a recipe that can eliminate them I do! I used a combination of almond flour and coconut flour to stay as close as possible to the consistency that I love.

Typically, I'll fast 18-20 hours and break-my-fast with a muffin like this. I have other delicious muffins on my site that are also some of my favorites so take a look around. When I coach my clients, I also want recipes they can work into their macronutrients without calorically breaking the bank. These do just that help cure the craving for carrot cake, which if you know me, you know I LOVE and is my favorite cake hands down. Chocolate would be a close second! Back to the muffins, you could even make these for Easter which would give you an amazingly healthier option if you tend to go over board with the desserts at the holidays.

Enjoy! Here's the recipe!

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Ingredients

  • 1 1/4 cups almond flour

  • 2.5T coconut flour

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1 1/2 teaspoons cloves (I used cloves to keep low histamine - you can substitute cinnamon)

  • 1 teaspoon ground ginger

  • 1/4 teaspoon ground nutmeg

  • 1 cup organic egg whites

  • 1/3 cup organic coconut oil

  • 1/2 teaspoon stevia (inulin free for SIBO)

  • 2 teaspoons vanilla (alcohol free)

  • 1/2 cup grated carrots

Directions:

  1. Preheat Oven to 350 degrees F ( 175 C ). Line a muffin tin with 12 liners.

  2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set aside.

  3. In a medium bowl, mix together the eggs, oil, vanilla and stevia.

  4. Add the dry mix to the wet mix just until combined and then gently fold in the grated carrots.

  5. Divide the batter evenly among the liners and bake for 17-20 minutes or until a toothpick comes out clean.

  6. Let the muffins cool and dig in! I freeze mine and microwave for a minute in the a.m. prior to my training sessions.

Nutrition

Calories: 147, Fat 12.4g, Carbs 5g, Protein 5g, Sugar 1.4g, Fiber 2.2g

Enjoy!

Health & Light,

Angie :)

Break-The-Fast Blueberry Bliss Almond Muffins

Break-The-Fast Blueberry Bliss Almond Muffins (SIBO friendly, Low Carb, Paleo)

Break-The-Fast Blueberry Bliss Almond Muffins (SIBO friendly, Low Carb, Paleo)

  • 1 1/4 cup almond flour

  • 1/2 cup coconut flour

  • 1 cup liquid egg whites

  • 3 tablespoons almond butter

  • 2 tablespoons coconut oil

  • 1/4 cup water

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • 1 teaspoon almond extract (can also use vanilla)

  • 1 cup wild frozen blueberries

1. Preheat oven to 350 degrees F. Grease or line 12 muffin cups with liners; set aside.

2. Combine coconut flour, almond flour, egg whites, almond butter, coconut oil, almond extract and water in a large bowl. Wisk until fully combined. Add in baking soda, baking powder, and salt. Stir with a spoon or spatula until fully combined. Fold in blissful blueberries.


There you have it! This one is a favorite of mine! Enjoy!

Nutrition Information:

Calories 80, Fat 4.7g, Carbs 6.5g, Protein 3.2g, Fiber 2.8g, Sugar 2.3g

Banana Blueberry Paleo Muffins

If you want a lower calorie muffin and also low carb for the a.m. that tastes just like your grandma's best banana bread... look no further! This recipe turned out perfect and the banana flavor was so yummy! Trust me you will not be disappointed!

You would never guess that these Paleo Banana Blueberry Muffins have no added sugar – all the sweetness comes from the bananas! These gluten-free muffins make a great breakfast or snack.

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Banana Blueberry Paleo Muffins (SIBO Friendly, Low Carb, Gluten Free)

  • 3 large eggs

  • 2 cups mashed bananas (4 medium)

  • 1/2 cup almond butter

  • 1/4 cup coconut oil

  • 1 teaspoon almond extract (you could also use vanilla)

  • 1/2 cup coconut flour (you could also use almond flour)

  • 1 teaspoon baking powder

  • 1 teaspoon baking soda

  • 1/2 teaspoon of salt

  • 1 tablespoon of cinnamon (if you want lower histamine use Cloves)

  • 1/2 cup frozen wild blueberries

1. Preheat oven to 350 degrees F. Grease pan or use 12 liners for muffins; set aside.

2. Combine eggs, bananas, almond butter, and almond extract in a large bowl. Whisk until combined. Add in coconut flour, cinnamon, baking powder, baking soda, and salt. Stir with until fully combined. Fold in blueberries.

3. Spoon batter into muffin tins, 3/4 full. Bake for 15-18 minutes or until golden. Cool for 10 minutes before removing from muffin tin. Store in refrigerator for up to 4 days.

Nutrition Information: Calories 125, Fat 6.2g, Carbs 15.4g, Protein 3.7g, Fiber 3.9g, Sugars 6.6g

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These muffins smell amazing coming out of the oven, and they taste even better! They’re sweet enough even without the sugar, allowing the banana flavor to shine. The texture is spot on! I do make enough to freeze so that I can pop one in to the microwave in between clients or prior to my workout! Yum!

Recipe Notes

Recipe adapted from Civilized Caveman Cooking

Blueberry Almond Flour Low Carb Quinoa Muffins

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Blueberry Almond Flour Low Carb Quinoa Muffins

Is there anything better than a delicious bakery muffin? I wanted to create a low carb blueberry muffin that tasted just as good as my bakery style muffins I used to eat when I was younger. Do I dare say, they are just as yummy.

I eat mostly low carb now because of SIBO and I'm completely gluten free. There was a time I'd drive to my local bakery to eat the best blueberry muffin in the coffee shop. I also at the time believed they were, in fact, healthy for me just because they had blueberries in them. Ha! Boy have I learned and realized that the wheat and sugar in one blueberry muffin not only equates to a lot of calories but also has many inflammatory markers for me.

So here's the best news! Not only will these muffins keep your sweet tooth satisfied but also they are lower in sugar and will not soar you in a downward spiral with a sugar crash!

This recipe is super easy. The muffins themselves are moist and super flavorful. All you need is one bowl to make the batter. I'm always game for less dishes! If you want bigger muffins each just decrease your muffins from 12 to 10. I like making twelve at a time and freezing some for my mornings on the go. Ok lets get to the recipe!

  • 2 Cups Almond Flour

  • 1/2 Cup Quinoa Flakes (I like this brand)

  • 3 large eggs

  • 1 teaspoon baking powder

  • 3/4 cup blueberries (I like Trader Joe's Wild Blueberries - frozen)

  • 2/3 cup water or almond milk (to make SIBO friendly use water to avoid gums and additives)

  • 1/2-1 teaspoon almond extract or vanilla (I love extra almond flavor)

  • Stevia to taste (approx. 1 teaspoon or less depending on how sweet you want to make them)

1. Preheat oven to 350 degrees F, Line a muffin pan with 12 parchment paper muffin liners.

2. In a large bowl mix dry ingredients together.

3. Add eggs, almond extract and water to incorporate and fold in blueberries.

4. Distribute the batter evenly among the muffin cups. Bake for 20 minutes until the top is golden and an inserted toothpick comes out clean.


RECIPE NOTES

Serving Size: 1 Muffin


NUTRITIONAL INFORMATION PER SERVING

Calories: 159, Fat 10.4g, Carbohydrates 10.1g, Protein 6.8g

Gluten Free Chocolate Protein Muffins

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Gluten Free Chocolate Protein Muffins (Low Fodmap and SIBO Friendly)

Super moist yummy chocolate goodness is happening here! You can eat this for breakfast for a yummy treat or when I get a chocolate craving in the afternoon or after lunch I want something quick and fast in my arsenal to choose from! Enter the chocolate muffin amazingness that will hit the spot for you. Trust me on this one, they are delicious! They pack a punch with protein too which makes them a very yummy balanced snack.


Ingredients

1 cup dairy free coconut yogurt or Forager Cashewgurt

1 scoop of vanilla or chocolate protein powder (I like this brand)

3 eggs

1/2 tsp salt

1 tsp baking powder

1/2 tsp baking soda

3 T Dark Cocoa

2 cups gluten free ground oat flour

Stevia to taste (no inulin to be SIBO friendly)

Preparation:

  1. Preheat oven to 350°F. Prepare muffin tins with coconut oil or use paper muffin cups.

  2. Blend together yogurt, protein powder, stevia, and eggs.

  3. Sift in a bowl baking powder, baking soda, cocoa powder, and salt. Add to wet ingredients and incorporate well.

  4. With a spoon, stir in oat flour.

  5. Spoon into muffin tin to make 12 muffins. Bake for 20-25 minutes. Let sit, then enjoy! Freeze extras for easy to grab snacks!

Nutrition Facts per Serving (1 muffin):

Calories 108, Fat 2.8g, Protein 7g, Carbohydrates 13.9g, Sugars 0g

Healing Dairy Free Blueberry Smoothie

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Healing Dairy Free Blueberry Smoothie

This creamy smoothie with the blueberries and banana is a perfect combo which provides a quick snack or on-the-go breakfast.

Ingredients

1/2 cup blueberries

handful of organic spinach

1/2 frozen banana

1 cup of ice

1 cup of water or Elmhurst Almond Milk (this one is great because no added gums which makes it SIBO Approved)

1/2 teaspoon pure almond extract (you can omit but I love the additional almond flavor)

1 scoop of Bone Broth protein powder (I like this one)

Instructions:

Grab you favorite blender (I like this one) and blend!

Serve immediately.

Makes 1 serving.

Nutrition Information:

Calories 214, Protein 22g, Carbohydrates 28g, Fiber 5g, Sugar 16g, Fat 2g



Blueberry Almond Zucchini Muffin

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Blueberry Almond Zucchini Muffin (Gluten Free, Dairy and Grain Free)

Living with chronic SIBO I needed a muffin recipe that I LOVED! This has been so far one of my favorite muffins to date that I've made. I really do love this recipe and I hope you will too!

As you may know, working with almond flour can be tricky.

Try this recipe out! Let me know how you like it!

This recipe is gluten free, grain free, dairy free, lower in carbs, moist and the best almond flour muffins I’ve made to date! The fat from the almond flour will also keep you satiated throughout the morning. Win! It's like a little treat in the a.m. before I head out to train!


Ingredients:

  • 2 Cups Almond Flour

  • 3 Eggs

  • Stevia to taste I like about 1 teaspoon or you can do 3T of clover honey

  • 1.5 Tsp Baking Soda

  • Dash of Salt

  • 1 Tsp Pure Almond Extract (you could also use vanilla I love the almond flavor)

  • 2 Tbsp Coconut Oil

  • 1 Cup Blueberries

  • 1/2 Cup Zucchini

Bake at 350 degrees for 20 minutes

Makes 12 Muffins


Nutrition Information:

Calories 140, Protein 5.75g, Carbohydrates 15.75g, Fat 6.25g, Fiber 2.75g, Sugar 1.6g

Traditional Congee (Low Fodmap and Low Fermentation)

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Lets have Congee! Congee or conjee is a type of rice porridge popular in many Asian countries, especially East Asia. When eaten as plain rice congee, it is most often served with side dishes. When additional ingredients, such as meat, fish, and flavorings, are added while preparing the congee, it is most often served as a meal on its own, especially for the ill. Names for congee are as varied as the style of its preparation. Despite its many variations, it is usually a thick porridge of rice largely disintegrated after prolonged cooking in water.


White rice is low in fiber compared to a whole grain rice. The lower fiber content is what makes white rice a helpful choice when your digestive tract is weakened from chronic or acute illness. If you are recovering from leaky gut or SIBO then nourishment coming from softer meals like Instant Pot Stew, steamed summer squash, steamed yams, and rice porridge would be fantastic place to start for additional healing nourishment.

Now I prefer my congee to be at the consistency of oatmeal. Oh how I miss oatmeal!!!! So if you don't have experience with making rice porridge, please know that it's made in a wide variety of consistencies. Some people like it creamy and substantial like oatmeal. Others prefer it to be cooked down or blended until it becomes a soup without visible grains of cooked rice.

Here's how to make it!

10 cups water

1 cup rice (preferably Jasmine for SIBO - low fermentation)

Directions: Rinse rice. Place in crockpot with heat setting on low. Add 10 cups of water and cover for 8 hours. Easy as that! If you'd like a more solid consistency you can reduce the water to 8 cups of water.

Enjoy! Happy Healing!

Avocado Egg Tomato Sourdough Toast

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Here's one of my savory breakfasts that I like to eat when my SIBO is going quite well and my symptoms are at bay! Sour dough is the closest toast I have found to be able to able thanks to the old-fashioned baking technique that may help break down gluten in wheat. Sourdough is perfect for this yummy savory breakfast if you are craving toast!

INGREDIENTS:

  • 1 avocado

  • salt and pepper

  • 1 hard boiled egg

  • 1 tomato

  • spinach (you can saute with some garlic infused oil and add salt and pepper)

You can choose to mash the avocado and spread on top of your toast or simply slice and layer across like the photo above. Sometimes I'll also add and layer on the egg and tomato to make it more like a sandwich. The sautéed spinach is for you guessed it NUTRIENTS!

xoxo

Angie

Creamy Yogurt Parfait with Mixed Berries and Banana Nut Butter Grain-Free Crunchy Granola

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Ingredients:

1 cup of Coconut Yogurt or Cashewgurt Yogurt (SIBO Friendly)

1/4 cup Blueberries

1/4 cup Raspberries

1t Cacao Nibs

2T Elizabeth's Grain Free Banana Nut Butter Granola

1T Flaxseed Meal

1t Stevia

1t Organic Cloves (low histamine friendly)

Calories: 312, Protein 8G, Carbs 29g, Fiber 5g, Sugar 7g, Fat 15g