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3 Delicious Paleo Muffins Recipes

By Edited Oct 22, 2016 0 0

What is the Paleo diet?

The Paleo dietary approach is a diet that mimics what our ancestors used to eat in the early days, before all of the different modern food discoveries were made such as many baked goods and all the methods of preservation. It is known as one of the healthiest diets in the world, and with good reason: because all foods in it are typically organic and natural, or at least they are what our bodies are naturally designed to eat as we eveolved or were created.

In full, it is called the Paleolithic diet (sometimes reffered to as the Stone Age Diet) and it is founded on eating wholesome foods which our forefathers from the hunting and gathering period thrived on. The caveman diet is mostly centered on widely available modern foods. It was first discovered in the 1970's by Walter Voegtlin and it has been promoted by scores of authors and dietitians ever since.

The reasoning behind the Paleo dietary approach is that our bodies are genetically adapted to the diet of our ancestors. Since human genetics have not changed much from that time, it has been discovered that the perfect diet is the one that our ancestors had. Current human populations that are used to eating traditional diets are freer of diseases in comparison to those that eat processed foods. Research has shown that hunter gatherers who followed this diet were free from chronic diseases such as stroke, high blood pressure and other ailments that commonly affect western populations.

The Stone Age diet is very popular amongst those in the fitness, crossfit, and bodybuilding communities.  This is most likely because it is a very "clean" diet, meaning that it has very few to no processed ingredients, dyes, sugars or other things that cause fat and water storage.  It is also very high in protein, which is good for muscle repair and development, and complex carbohydrates, which are good for the same.

Paleo
Credit: KAZVorpal on Flickr
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What foods are allowed on the Paleo diet?

The foods allowed in this Stone Age diet include: fresh meat which is produced from grass fed animals, fish and fresh fruits. Regular meat is also permissible, but not ideal.  Dairy products and processed foodstuffs were not consumed by our ancestors. Nuts and seeds are also allowed in this diet along with healthy oils such as macadamia, walnut and coconut oils.  Nut flours, such as almond flours, are what is used to adapt baking recipes, such as muffins, to the Paleolithic diet. 

The Stone Age dietary approach is very different from other low-carb dietary styles, such as Atkins or South Beach.  On atkins, you cannot have any fruits at the beginning at all.  But on the Paleolithic diet, fruits are allowed from the very beginning, such as bananas, kiwis, peaches and limes.  Also, you are allowed to have sweet potatoes, squashes, and other higher-carbohydrate vegetables, which are not suggested on the Atkins diet. 

Paleo Muffins Recipes

Paleo Muffins
Credit: Nicola Since 1972 on Flickr

Paleo Almond Muffins

Ingredients
1. 2 cups of almond flour
2. 3-4 ripe bananas
3. 1 cup of Egg whites or egg beaters
4. 2 tablespoon of almond butter or other nut butter
5. 1 tablespoon cinnamon

Directions

Preheat the oven to 350 degrees.  Then, mix all of your ingredients together in a glass bowl until you form a soft, smooth mixture. Take a muffin tin and oil it to prevent the muffins from sticking to it or you could use muffin liners. Empty the mixture into the tin(s) and put it in the pre heated oven. Let them cook for about ten minutes at 350F, checking often.  Paleo muffins are a little bit trickier than reguar ones on the baking time.  Take them out after ten minutes and let them cool for a while. Use a spatula to take them out of the tin and serve as desired.  These taste best eaten fresh out of the oven with a bit of butter.

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Blueberry Paleo muffins

Ingredients:

1. Six eggs
2. Half a cup of coconut oil
3. Vanilla extract- one teaspoon
4. ¼ cup of coconut nectar or agave syrup
5. Half a tablespoon of sea salt
6. 1 lemon
7. Baking soda- quarter of a teaspoon
8. A cup of blueberries
9. Coconut flour

Directions

First, preheat the oven to 350 degrees farenheit. Then whisk the six eggs together with all ingredients except the salt, blue berries and baking soda in a large mixing bowl. Then sift the coconut flour for a smooth texture.  

After you've sifted the flour, mix it together with the salt and baking soda into the mixture. Add the blue berries, folding them in gently so as not to smush them up. (on a side note, frozen blueberries are fine to use- just know that the bake time will be higher because you will need to add time for the berries being cold).

Oil the baking tins that will be used to cook the muffins and put in the mixture. Put the tins in the oven and remove after forty minutes then take out the muffins. This mixture produces about 12 delicious Paleolithic-approved muffins.

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Chocolate Paleo Muffins

Ingredients:

1 cup of olive oil

1/2 cup agave or honey

10 eggs or the equivalent of egg whites or subsitute

1.5 cups applesauce

1.5 cups almond milk

1 tsp salt

3/4 cup cocoa powder

2 tsp baking powder

Instructions:

Pre-heat the oven to 350 degrees.  Then spray a muffin tin or a 9 by 13 pan with Pam or olive oil.  Beat all the eggs together until smooth.  Then add in the applesauce, almond milk, honey, and oil.  Mix all dry ingredients in a separate bowl.  Slowly add the wet ingredients to the dry, mixing together until smooth.  I like to use my kitchen aid blender, but you can do it by hand. 

Then pour the batter into the pre-greased tin and bake for 12-15 minutes in the 350 degree ovem, checking often for doneness.

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