Gluten Free Blueberry Muffins
When I was little, I always looked forward to weekends because my dad would go to the bakery and bring me a muffin for breakfast. Now every day can be Saturday with my gluten free blueberry muffins! These muffins are lower in sugar and calories than your traditional bakery muffin, and you still get that delicious tender crumb with the sweet blueberries.
All About the Gluten Free Blueberry Muffins
These gluten free blueberry muffins are so easy to make in just a few simple steps. First, preheat the oven to 375 ℉ and line a mini muffin tin with non-stick spray or muffin liners. Next, mix the dry ingredients together in one bowl (but save a 1 tablespoon of almond flour) and the wet ingredients in another bowl.
From there, add the wet ingredients to the dry ingredients and stir them together until just combined. Add the tablespoon of almond flour to the blueberries (this keeps the blueberries from sinking to the bottom of the muffin) and gently fold it the berries into the batter. Take a tablespoon to scoop the perfect amount of batter into each muffin tin. Bake for 15 minutes and enjoy! These muffins also freeze really well and will last up to 3 months in the freezer.
What does “Gluten Free” mean?
Let’s start off with defining gluten. Gluten is a protein found in wheat, barley, rye or triticale. It is formed when gliadin and glutenin combine. Gluten helps to give food its structure. For example, when you over mix muffin batter using wheat-containing all-purpose flour, it is the gluten that is formed that causes a hard, dense muffin. So, when an item is listed as “gluten free,” it means that no grain falling under the categories of wheat, barley, rye or triticale is found in that product.
Who should be eating gluten free?
A complete gluten free diet is only recommended for those with Celiac Disease or gluten intolerance. However, anyone can enjoy these gluten free blueberry muffins. Celiac Disease is defined by the Celiac Disease Foundation as “a serious autoimmune disease that occurs in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine.” This can then lead to poor absorption of nutrients and gastrointestinal discomfort. For those with gluten intolerance, they may feel gastrointestinal discomfort, however, there is no damage to their small intestine.
All About Blueberries
Not only are my gluten free blueberry muffins suitable for those with Celiac Disease, they are full of extra nutrients from the blueberries added. What is special about the blueberries used in this recipe are that they are wild blueberries.
Health Benefits of Wild Blueberries
Wild blueberries are similar to blueberries in calorie content at about 80 calories per cup of berries, however, their nutrient profile is slightly different. Wild blueberries are higher in antioxidants, particularly anthocyanins, which protect our cells from oxidation. Additionally, wild blueberries have more fiber and manganese than the typical blueberry. The fiber helps to aid in digestive health, while the manganese helps to keep muscles healthy. If you don’t find wild blueberries in your grocery store, don’t fret, you’ll still get plenty of nutrients from the typical blueberries!!
Nutrition. (2014, April 25). Retrieved January 4, 2020, from http://www.wildblueberries.com/health-research/nutrition/.
What is Celiac Disease? (n.d.). Retrieved January 4, 2020, from https://celiac.org/about-celiac-disease/what-is-celiac-disease/.
What is Gluten? (n.d.). Retrieved January 4, 2020, from https://celiac.org/gluten-free-living/what-is-gluten/.
Why Wild Blueberries? (2014, April 25). Retrieved January 4, 2020, from http://www.wildblueberries.com/the-better-blueberry/why-wild-blueberries/.
Gluten Free Blueberry Muffins
- 2 cups almond flour
- ¼ cup maple sugar
- ½ teaspoon baking soda
- ¼ teaspoon kosher salt
- 2 eggs
- 2 tablespoons extra virgin olive oil
- 2 tablespoons maple syrup or honey
- 1 teaspoon vanilla
- 2/3 cup frozen wild blueberries
Preheat the oven to 375 degrees F. Line a mini muffin tin with 24 paper liners.
In a bowl, mix together flour, sugar, baking soda, and salt.
In a separate bowl, beat eggs. Add oil, honey, vanilla, and almond extract and whisk together well.
Add the wet ingredients into the dry ingredient and stir together until combined. Gently fold in blueberries.
Spoon about 2 teaspoons into each prepared muffin cup. Bake for 15 minutes until golden brown. Allow to cool before serving.