2 1/2 years ago when my husband and I started to embrace an all-natural lifestyle, breakfast was one of those meals that we just couldn’t figure out. My body was still extremely reactive to foods after years of not eating correctly. Eggs were out of the picture because of my allergy to them. So, what to do for breakfast that would be quick and easy???
Back then, I was working with a health coach (who I highly recommend). Her name is Rachel Beach and she runs RB Health Consulting. Early on when I started working with her, she handed me a book called Primal Cravings: Your favorite foods made Paleo by Megan McCullough Keatley and Brandon Keatley. This book became our bible… our go-to for everything. We’d consult the book weekly and pick out recipes that we wanted to try. And, it made adjusting to our new lifestyle that much easier. If you are looking to start embracing an all-natural lifestyle I urge you to pick up this book.
In Primal Cravings we found what would become for the longest time our go-to breakfast meal. It was super easy to make. We could prepare it ahead of time and eat it throughout the week. It was nutrient dense… and best of all delicious! In the book they are referred to as Chunky Monkey Muffins, but due to allergies and preferences we modified the recipe to make it work for us. We started calling them Magic Muffins because each week, no matter if we followed the recipe to a T, the muffins always came out tasting different and that was the fun part! We never knew what we were going to end up with.
Magic Muffins contain: coconut flour, tapioca flour, baking soda, grass-fed butter, coconut sugar, bananas, vanilla extract, flaxseed and 60% dark chocolate chips. Before I get into the recipe, I want to share with you the health benefits of some of the ingredients.
Coconut Flour: Coconut Flour is gluten free, it’s high in fiber, healthy fats and protein. It is low in sugar and scores low on the glycemic index. It is also completely natural.
“Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat.
Coconut flour is not actually “flour” in the way we normally think of it; it contains zero grains, zero nuts, and is made completely of pure coconut. Flour can be made from many things including nuts, seeds, dried vegetables, and of course coconut meat.
Coconut meat is the white, firm part of the coconut that you would find if you cracked open the fresh coconut and scraped out the insides, but this needs to have its milk separated in order to produce the dry “flour”’. Once the meat is strained and separated from the coconut’s milk, it is baked at a low temperature to dry it out and create a powdery flour made entirely of coconut.”
Tapioca Flour: Tapioca Flour is gluten free, low in fat, low in sugar. When baking with it it acts a thickener and binder. Tapioca Flour is derived from the cassava root.
Grass-Fed Butter: Grass-fed butter comes from cows that are only fed grass, never grains. It is entirely different than conventional butter and contains nutrients for your body. It has anti-inflammatory properties, high in CLA (conjugated linoleic acid) which can help combat cancer, and contains medium-chain triglycerides which can boost your metabolism and immune system. Grass-fed butter has many more health benefits besides these listed. For more information on grass-fed butter check out Dr. Axe’s website.
Coconut Sugar: Coconut Sugar is also derived from the coconut. It scores low on the glycemic index and also provides vitamins and minerals.
“Coconut sugar isn’t a nutritional superfood, but it does offer more vitamins and minerals than white table sugar. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. You’ll also find the B vitamin inositol, often used as a mood booster, in coconut sugar.”
Bananas: Bananas are known for being high in potassium, but they also contain many other important vitamins and minerals such as magnesium and Vitamin A. They are also a great source of fiber. For another healthy recipe that uses bananas check out my post from the other day.
Flaxseed: The original recipe called for eggs, but since at this point and time I was reacting to eggs, my husband and I started using Flaxseed and what is known as Flax Egg. Flaxseed is considered a superfood. Studies have shown that it may even help fight heart disease, diabetes and breast cancer. Some of flaxseed’s nutritional benefits include:
“Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
Fiber. Flaxseed contains both the soluble and insoluble types.”
60% Cacao Dark Chocolate Chips: There is so much research being done on dark chocolate made from Cacao not cocoa. Dark chocolate has a high level of anti-oxidants, contains flavonoids which might help prevent cancer, can improve heart health, and some even consider it a superfood. Check out Dr. Axe’s website for more information on dark chocolate.
As you can see, the ingredients used to make Magic Muffins have so many benefits for your body and is nutrient dense. The fun thing about Magic Muffins is you can completely customize it. Sometimes my husband and I would leave out the bananas and instead substitute it with 100% pumpkin and cinnamon to change it up. Both are two other great healthy ingredients for you. Other times we might throw some coconut flakes or dried cranberries in with the bananas. Sometimes we even added peanut butter! Experiment! That’s what is so much fun about this recipe. You can change it up a million different ways!
Magic Muffins (adapted from Chunky Monkey Muffins from Primal Cravings)
- 1/2 cup coconut flour
- 1/2 cup tapioca flour (we recommend Bob’s Red Mill)
- 1 teaspoon baking soda
- 1/2 cup grass-fed butter (we recommend KerryGold)
- 1/2 cup coconut sugar
- 1 cup bananas, mashed (or pumpkin)
- 1 teaspoon vanilla extract
- 4 Flax-Eggs (For each “egg”, combine 1 tablespoon of ground flax seed with 3 tablespoons of water. Let sit for a few minutes)
- 1/2 cup 60% Cacao dark chocolate chips (we use Ghirardelli)
Preheat oven to 350 degrees Fahrenheit. Line a standard muffin pan with paper liners. In a large bowl, whisk together the flours and baking soda. In another bowl, whisk together butter, sugar, bananas, vanilla extract and flax-eggs. Add the dry ingredients to the wet ingredients. Fold in the dark chocolate chips. Divide batter among the lined muffin cups. Bake until the muffins have puffed and the edges have slightly browned, about 20 minutes. Makes 12
Don’t forget to experiment!!! This recipe helped us so much at the beginning when we started our journey to a healthier life. We would make these on a Sunday, and have them for the rest of the week. It was easy to grab and go without thinking about it, and yet was helping us to start making those first healthy decisions towards living a happy, healthy, all-natural life.
As a side-note, it has been 2 1/2 years since I started embracing my new lifestyle. My body has healed remarkably, and I am now able to tolerate foods I previously was unable to, such as eggs. One thing that has made such a huge difference has been the addition of raw milk to my diet, which I will discuss in a future post.
This is my own personal review and I have not received any compensation for it.
Book Recommendation: Primal Cravings: Your favorite foods made Paleo
Author’s Website: www.Health-Bent.com
Health Coach: RB Health Consulting – https://www.facebook.com/RBHC1/
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