The weather forecast for today was, and I quote, “nippy”…aka decidedly Fall-like and a little too cold for my liking. However, one of the few good things about Fall is the flavors that come with the change of seasons. Woohoo-the season of cinnamon, crisp apples and squashes galore has begun! I don’t like the cold temperatures, but I do love the flavors of Fall cooking. It’s the little things 🙂
The weather, combined with my peaked interest in alternative flours, lead me to create a seasonal apple-cinnamon muffin using coconut flour. Coconut flour (and anything else made of coconut) is all the rage now so I decided to jump on board and see what all the fuss is about.
Coconut flour is a funny thing. It’s made from ground coconut meat, which means it is loaded with fiber and readily absorbs liquids. I had done enough research to know that baking with coconut flour requires a lot of liquid, many eggs, and barely any flour. This entire muffin recipe has only ½ cup of coconut flour! After combining all the ingredients, the batter looked more like a soupy mess and I was convinced this would fail. Then I just turned away for 30 seconds, and magically the liquid had absorbed and a nice, fluffy batter remained. I have no idea how it suddenly formed a normal looking muffin batter, but it did.
From a nutrition standpoint, per ¼ cup, coconut flour has 4 grams of fat, 4 grams of protein, and 10 grams of fiber. It is extremely low in carbohydrates making is a good choice for those with diabetes or those who wish to avoid the blood sugar rollercoaster associated with baked goods. This muffin is far from a health food, but I like the high fiber and reduced glycemic index aspect that coconut flour lends. The fatty flour yields moist muffins and the subtle coconut flavor makes the muffins delectably nutty and sweet.
Practically anything coconut flavored gets my stamp of approval so I figured this muffin combination couldn’t be bad. Not only is this recipe not bad, it is delicious! Super moist, light coconut flavor, juicy apples, warming cinnamon-mhmm Fall in muffin form.
- ½ cup coconut flour
- ½ tsp baking soda
- ¼ tsp salt
- 1 tsp cinnamon
- 5 eggs
- ½ cup maple syrup
- ¼ cup coconut oil, melted
- 1 tsp pure vanilla extract
- 1 medium apple, peeled and diced
- Preheat oven to 375 degrees. Line a muffin tine with paper liners and set aside.
- In a large bowl, sift together coconut flour, baking soda, salt, and cinnamon.
- In a small bowl, whisk together eggs, maple syrup, coconut oil, and vanilla.
- Pour wet ingredients into dry and stir to combine. It will be very thin and wet at first, but will pull together within a minute.
- Fold in diced apples.
- Spoon batter into prepared muffin tin.
- Bake for 15-20 minutes, until the top springs back to the touch and a toothpick inserted comes out clean.
- Cool on a rack and store in airtight container.
Have a wonderful weekend 🙂 Bon Appetite!