Yields 10 muffins
2½ c. almond flour or almond meal
¾ tsp. baking soda
½ tsp. fine sea salt
3 large eggs
3 c. mashed very ripe banana, unsweetened pumpkin purée, thawed winter squash purée, butternut squash purée or unsweetened applesauce
2 tbsp. honey, agave nectar or maple syrup
2 tbsp. coconut oil, melted (can substitute vegetable oil)
1 teaspoon vinegar (white or cider)
Optional Flavorings: 1 tsp. extract (e.g., vanilla, almond), citrus zest, dried herbs (e.g., basil, dill) or spice (e.g., cinnamon, cumin)
Optional Stir-Ins: 1 c. fresh fruit (e.g., blueberries, diced apple) ½ cup dried fruit and cacao nibs, chopped nuts or seeds
Preheat oven to 350º. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners. In a large bowl, whisk the almond flour, baking soda and salt (and any dried spices or herbs, if using).
In a small bowl, whisk the eggs, purée, honey, oil and vinegar (and any extracts or zest, if using). Add the wet ingredients to the dry ingredients, stirring until blended. Fold in any optional stir-ins, if using.
Divide batter evenly among the prepared cups.
Bake in preheated oven for 14 to 18 minutes until set at the centers and golden brown at the edges. Move the tin to a cooling rack and allow muffins to cool in the tin for 30 minutes before removing muffins from tin.
Tip: These almond flour muffins are great because they are customizable to fit any patient’s taste or preferences. They can also be frozen and saved for later.
Nutrition (calculated with banana and honey ingredient options)
Calories 158; Fat 8 g; Saturated Fat 3 g; Cholesterol 56 mg; Sodium 234 mg; Potassium 265 mg; Carbohydrate 20 g; Fiber 2 g; Sugars 12 g; Protein 4 g