Raspberry Paleo Muffins

Well, here I am supposedly taking a short break from blogging because … well, partly because I’m a bit flat out with the other job at the moment.  You know, the one that pays the bills and stuff.   Important.  Kind of a priority.

I have to confess, the self-imposed pressure to bake and then blog about it while not having time just made me … cranky.  Nothing really goes the way you want it to when you’re just stretching yourself that bit tooooo thinly.   BUT … there’s always a BUT

This little post isn’t a big ask and these muffins are just way too yummilicious to not share them with you.  Plus, I promised more paleo baking on the Facebook page so I’m keeping good with the promise 🙂

You know, the philosophy behind the paleo diet and lifestyle got me thinking … being a bit of a history and archeology nerd … any paleo recipe true to its roots shouldn’t just be about WHAT one eats but also HOW one eats.  Honestly, hunter-gatherers didn’t have a lot of time or equipment to put together elaborate 8 course dégustation menus or use complex cooking techniques.  If you think of baking, it’s going to be simple stuff … because you’re going to be on the move pretty soon.  No Ilve ovens and piping bags and food processors.  No long list of ingredients for which you’d have to shop around.

These little muffins fit the bill nicely.  You’d be gathering up your coconuts, almonds, and berries.   Hmmm … maybe not all growing in the same place …  You’d be waiting for the right moment to steal a couple of eggs from an unwary chicken and then, hey presto, you’d be pretty much set.    These muffins have only a few fabulous ingredients and take only minutes to prepare.   Sure, you could dig a hole in the ground and create your own paleo style oven but … well, I just stuck them in the Ilve this time.  Call me out for being a cheat.  Yes, I also used baking powder … would you like to eat paleo muffins or paleo rocks?  If you want to avoid the baking powder, best  you separate out those eggs and whip the egg whites to stiff peaks.  Fold them in at the end.  Pray to your paleo gods and away you go.  Hunter-gatherers didn’t have whisks though, so that’d also be cheating.  It’s really hard to make a whisk out of flint and wooden ones take ages to carve.  See how too much day job can addle the brain? 😀

They are extremely fall-apart-fruity, which is my test of a great muffin.  Very moist and much sweeter than the amount of coconut sugar would suggest.  The tartness of the raspberries is amazing.  I tend to use frozen raspberries in muffins as I love to eat fresh ones as they are … seems such a waste to bake with them.  This recipe works brilliantly either way.  Feel free to substitute other berries or chopped stone fruits … whatever you happen to find out and about.

You can always substitute fruit for the sugar, if you are trying to avoid adding any sugar or sweeteners to your food.  I have provided some suggestions below.

They are dairy and gluten-free by default and low fructose, which is great for anyone with a food intolerance.

I hope you enjoy them.  See you all soon … I’ll be back with a lovely morello cherry and caramel tart recipe very very soon.

Makes 8 muffins


Volume measures are in metric cups.

50 grams (scant 1/2 cup) coconut flour
35 grams (1/3 cup) coconut sugar*
80 grams (1 cup) almond meal
2 teaspoons baking powder

150 grams raspberries, fresh or frozen

2 large eggs
335 millilitres (1 1/3 cup) almond milk**

* If you prefer to avoid added sugar, you can substitute 1 small ripe banana or 1/4 – 1/3 cup apple or pear puree.  If you do, add it to the wet ingredients and blend or mash until well mixed.   You can also add your favourite sugar-free sweetener but this would deviate from the paleo premise of the recipe.  It’s all down to one’s preference 🙂

** You can substitute coconut milk or another nut milk, as desired.

Preheat the oven to 190℃.  Have ready eight muffin molds, lined with muffin liners, if desired.

Mix all the dry ingredients in a bowl, making sure there are no lumps.  In a separate bowl, whisk together the eggs and almond milk.  Use a fork to stir the wet mixture into the dry.  Fold through the raspberries.  If using frozen berries, there is no need to defrost them first.

Divide the mixture between eight muffin molds.   Bake for 30 minutes or until risen and golden.  Remove and allow to cool on a wire rack.

Serve warm or at room temperature.  These muffins freeze well in an airtight container.  To reheat, zap in a microwave for 15 – 20 seconds.

I like them served with extra berries.  OK sometimes I cheat totally and put a dollop of yoghurt on them.

Coconut cream or almond cream would be WOWZAPALOOZA 🙂

See how fall-apart fruity and moist they are?  Muffins.  NOT cake.

Macronutrient Information
I’ve provided macros for these muffins because, dang if they aren’t healthy little bundles of goodness – some protein, healthy fats, and fibre!

Macros are based on average values for all ingredients.  I have based these on the use of coconut sugar and almond milk in the recipe.  If you use another sweetener (or fruit as a replacement), and/or a different type of milk, the macros will change of course.  However, it’s all good.  The macros are really just indicative anyway.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s