Blueberry Muffins – 100 kcal, Flour and Sugar Free


Gorgeous, these muffins are great! You can prepare them in no time, and bake for a little and they are soft and smell amazing. Many people tried them and muffins are definitely approved 🙂

This recipe is not only very tasty, but it helps for a regular bowel movement, which is important for your health, for losing weight and for a toned belly. I’ve been creating recipes like this, because half of my clients are constipated. Don’t worry if you don’t have this problem, the recipe below has a soft and natural effect without any emergency visits to the 00 🙂

I used husk to glue the coconut flour. Gluten-free flours make flaky pastry and you need to add something to hold it together.

Except for non-powdery structure, the husk has a lot of health benefits. It’s mostly famous for the fact that is helps with a regular stomach and for lazy bowels, but it’s not widely known, that it’s good to be combined and not taken just on its own.

The husk contains mostly water-absorbing fibres that as the name shows – absorb only water and to some people, instead of leading to regular visits to 00, it may happen as if you have a tap in your bowels and have the opposite effect. This is why it’s good to be combined with non-absorbing fibres so you can take the maximum of its healthy features.

This is the reason to include flaxseeds in the recipe, which also has the role to glue the coconut flour. Flaxseeds are a source of dissolvable and non-dissolvable fibres if it’s grinded. If you eat it as a whole seed, its cover is made of non-dissolvable fibres and it usually goes through your digestive system intact.

Husk is also a prebiotic, i.e. helps with growing good bacteria in your bowels. It’s also famous with decreasing bad cholesterol (LDL) if you take it regularly.

Products for 10 muffins
6 eggs
100 g dates
10 g husk
10 g grinded flaxseeds (I grind mine in a coffee grinder) + 50 g water
50 g coconut flour
1 tsp baking powder (or baking soda with a few drops of vinegar)
100 g blueberries (you can swap with raisins, soaked in water for an hour. If you use raisins, decrease the amount to 40-50 g, because they are very sweet, not like the blueberries. You can use small pieces of peach, apple, raspberries).

Grind the flaxseeds and pour over with the water. When it resembles jelly add the husk. You get a thick pastry. Blend eggs in food processor, afterwards add the rest of the ingredients (without the fruit) and puree until homogenous. Add the fruit at the end and stir by hand.
Pour the mix into 10 muffin cups. You can fill them well, as they bake very nicely and there is no danger to stay doughy. Bake in a pre-heated oven to 170 C/338F for 20 minutes.

Nutritional facts in 1 muffin according to
/divide the whole to 10 equal muffins/
Energy: around 100 kcal
Proteins: 4.5 g
Carbs: 13 g
Fibres: 3.7 g
Fat: 3.9 g

The muffins turn out soft like foam and are not exactly like pastry muffins. BUT, if you let them sit for 3-4 days in the fridge, they taste like pastry 🙂 I saved a couple of them and I had them for a bit, so I can see how they change. Definitely, on day 4 they were like pastry muffins.

It’s good to put some fruit, because the slightly sour taste of blueberries matched the mix and made every bite super fresh.

Do you want to have similar tasty stuff in your meal plan and get in shape at the same time? Send me an e-mail just with 3 words ‘I Want Change’ and we will start making your delicious personal menu together 🙂

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