If you are on Full GAPS, try these nice Blueberry Muffins

Great for a special breakfast, for afternoon tea, or to bring along.
As one of the tasks during the GAPS Diet is to avoid starches (poly saccharides) and table sugar (di-saccharides) this recipe is obviously baked with something else! Instead of wheat flour you can use nut flour – in this case I suggest hazelnut flour. Mind, that this nutflour needs to be prepared in advance, in order to make it pre-digested and much easier to tolerate for people with nut issues. I´m not saying that this is a final solution for people with nut allergy, as it isn´t!!  – but for those who don´t have a “true allergy” but “just” have difficulties in tolerating nuts, this preparation can make the whole difference. Please check out my cookbook Using the GAPS Diet for details about this preparation.
Instead of table sugar we use honey – this is a singler saccharide and not a di-saccarhide like table sugar. On top of that we use ripe bananas, which also contribute with sweetness.

Butter and coconut oil are saturated fats. Don´t avoid them! You need them, e.g. if you wish to prevent such things as osteoperosis. For a clear explanation and argumentation about that, please read the chapter “Bones and Teeth” in the book “Gut and Physiology Syndrome” by Dr. Natascha Campbell McBride.

This recipe makes 15 muffins

Dry ingredients

  • 5 oz (150 g) hazelnut flour, pre-soaked and dried
  • 1/3 cup (25 g) coarse coconut flour
  • Grated zest of ½ organic orange
  • Pinch of salt

Wet ingredients

  • 2 ripe bananas
  • 1/3 cup (75 g) honey
  • 8 tsp ( 40 g) butter, clarified butter or coconut oil
  • 1 tsp vanilla vodka (= 6 split vanilla beans soaked in a bottle of vodka)
  • 1 egg yolk


  • 3 egg whites
  • 2 2/3 oz (80 g) blueberries, can be frozen
  • Grease for 15 medium muffin cups. Butter, clarified butter or coconut oil.

1. Preheat oven to 340 F (170 C).

2. Place 1 muffin cup in the oven in which you melt the grease. When melted, brush the remaining cups with the melted grease.

3. Mix the dry ingredients in a bowl.

4. Blend the wet ingredients and incorporate this mixture with the dry ingredients.

5. Whisk egg whites.very stiff.

6. Gently fold ¼ of the whites into the batter.

7. Repeat and finish with folding in the remaining whites.

8. Spoon batter into the greased muffin cups, so they are filled half way.

9. Place 1 tsp blueberries on top and cover with the rest of the batter. Stir each muffin with a fork, so the blueberries are visible.

10. Bake for about 25 min. Let cool in pans for 10 minutes and transfer muffins to rack to cool completely.

These muffins are nice with homemade sour cream, with a nice cup of tea or even coffee, if you are so fare in your healing process, that you tolerate it.

How to prepare nuts and almonds, please check out Using the GAPS Diet cookbook.

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