Fiber-Rich Tropical Coconut Pineapple Muffins
- 3 eggs or flax eggs (3 TBSP flax meal mixed with ½ cup + ½ TBSP filtered water)
- 1 cup gluten-free flour (I am using Bob’s Red Mill)
- 1 cup unsweetened shredded coconut, toasted
- ½ cup coconut/date sugar
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon pink Himalayan/sea salt
- ½ teaspoon cardamom
- ½ teaspoon cinnamon
- ½ cup coconut/almond/nut milk (for higher healthy fat, use canned coconut milk)
- 1 cup crushed pineapple, drained
Optional toppings: shredded coconut, pineapple pieces, cinnamon, or chopped nuts
- Preheat oven to 400 F. Make flax eggs by mixing together flax meal and water and setting aside to thicken.
- In a large mixing bowl, whisk all dry ingredients, spices, and shredded coconut together. Make a well in the centre of the dry ingredients and add in thickened flax egg and milk. Stir to combine. Fold in crushed pineapple.
- Scoop batter into lightly greased muffin tins. Bake for 5 minutes at 400 F, then reduce temperature to 350 F and continue to cook for 10 minutes, or until toothpick comes out clean when inserted into middle of muffins.
- Serve warm or cooled and enjoy! Store leftover muffins in covered dish in the refrigerator.
Serves about 12. Per serving (based on using eggs, date sugar & coconut milk):
Total Fat: 6 g
Total Carbohydrate: 20 g
Dietary Fiber: 1 g
Protein: 3 g
Cardamom is best known for its stomach-soothing abilities, but it also contains an antiseptic that kills bacteria that can cause bad breath.
Cinnamon is a good ally in fighting respiratory infections due to its antibacterial, anti-inflammatory, and expectorant properties.
Unsweetened shredded coconut usually contains fewer preservatives and sulfites than sweetened.
Coconut milk is made from the flesh of mature coconuts and is naturally sweet and creamy. It contains lauric acid, which has antimicrobial and anticancer properties and can help fortify immune function.
Coconut sugar is a natural sugar made from coconut palm sap. It’s the color and consistency of raw sugar but is considered somewhat healthier than table sugar as it has a lower glycemic index and contains some minerals, antioxidants, and fiber.
Flax eggs are easy to make and can be used in many baked goods to help bind (hold) ingredients together. For each flax egg needed, mix 1 Tablespoon ground flaxseed meal with 2.5 Tablespoons of water. Let rest for 5 minutes to thicken.
Pineapple is a tropical favorite that serves up an ample source of a special enzyme called bromelain, which can support GI health and the immune system.