Blueberry muffins (Paleo, AIP, low FODMAP, gluten free, lactose free and egg free)
For me, creating any kind of sweet treat that is both AIP compliant and low in FODMAP's is nothing short of a miracle. The fact that these actually came out of the oven tasting just like muffins stunned me so much I had to eat 7 of them immediately just to make sure I wasn't dreaming.
The natural sweetness of tigernut flour combines well with arrowroot powder to create a moist dense sponge while the blueberries add little explosions of flavour with every mouthful.
Makes 10 - 12 muffins
Half a cup of arrowroot powder plus 1/2 tablespoon
1 and a half cups of finely ground tigernut flour plus 1 tablespoon (it is super important to use only the finely ground version - see link below)
1 teaspoon of vanilla powder (see below for the AIP compliant one I use)
1 level teaspoon of bicarbonate of soda
A quarter teaspoon of salt
A dessert spoon of lemon juice
1/2 cup of tigernut milk (or any lactose free milk you can tolerate)
1/4 cup of maple syrup
1 quarter cup of melted coconut oil plus a tablespoon
2 gelatin eggs - 2 tablespoons of powdered gelatin plus 9 tablespoons of warm water. (please see link for recommended gelatin below)
1/2 cup of fresh blueberries
Pre heat your oven to 180 degrees for fan assisted.
Line a cupcake tray with individual cake cases.
Sift all your dry ingredients - flour, arrowroot, bicarbonate of soda, vanilla and salt into a large bowl.
In a separate bowl add half of the tigernut milk, maple syrup, melted coconut oil and lemon juice.
In another bowl you will need to create your gelatin 'eggs'. Add 6 tablespoons of warm water to a bowl, followed by two tablespoons of gelatin. Whisk this immediately to ensure the gelatin dissolves and there are no lumps. Transfer the gelatin eggs to the bowl of liquids and whisk together.
Slowly pour your liquid mix into your dry mix stirring as you go, ensuring everything is fully incorporated. Your batter will be fairly thick and should not be runny. If your mixture is looking too stodgy however, you can add a little of the reserved tigernut milk. You want this to be of a similar consistency to regular muffin batter. Add in your fresh blueberries stirring them evenly throughout the mixture
Spoon your batter into your individual cake cases, place in the centre of your oven and bake for 25 minutes. After 25 minutes remove from the oven and allow them to cool completely so that they firm up.
These will keep well in an airtight container in a cool place for up to three days and still taste just as good!
This blog tells an ongoing story about me and my journey back to health and happiness. A boho soul always looking for my next European adventure. I am a Coeliac, Yogi, paleo advocate, dreamer, Bon jovi connoisseur, sun worshipper, snuggly jumper wearer and wife to my lovely Paulie.