Paleo Blueberry Lemon Zested Muffins

Paleo Friendly Grainless Blueberry Muffins

Paleo blueberry lemon zested muffins.

What is Paleo? It is said to be the diet of our long-ago ancestors, way long ago: in other words, the caveman (and woman). It is a diet focused on lean meats, seafood, fruits, vegetables, nuts and seeds, and healthy fats. A paleo-friendly diet avoids dairy, grains, legumes, processed foods and sugars, and alcohol. While I don’t entirely agree that you must avoid all those items all the time – legumes are actually very good for you – there is much research to support the health benefits of a paleo diet and some people find that the diet works well for them.

For example, following the paleo diet can create a healthy balance of good fats in the body, in part because of the diet’s emphasis on eating fish, especially salmon, and lean proteins humanely raised without antibiotics and hormones. The paleo diet also restricts sugar, which can cause an imbalance of unhealthy bacteria in the gut, and thus improves gut health. For some people, the paleo diet can reduce inflammation by reducing the consumption of dairy and gluten, which are known to be allergens to many people.

There appear to be many sacrifices on the paleo diet, however. One food that many people really miss when eating a paleo-friendly diet is baked goods, like muffins and breads. But a few substitutions can be made so that even the die-hard paleo dieter has the ability to enjoy muffins for breakfast sometimes. Even if you aren’t following a paleo diet, food variety is healthy because it helps you eat foods with many different nutrients. Plus, these muffins are simple and delicious!

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Paleo Blueberry Lemon Zested Muffins

  • Prep Time: 20min
  • Cook Time: 30min
  • Total Time: 50 minutes
  • Yield: 12 Muffins 1x

Ingredients

2 1/4 cup almond meal

1/4 cup coconut flour

1/2 tsp baking soda

lemon zest from 2 lemons

2 eggs

1/3 cup maple syrup

1/4 cup melted coconut oil

1 tsp vanilla extract

1/4 cup lemon juice

1 cup blueberries

Instructions

Preheat oven to 350 degrees F.

  1. Use nonstick spray or muffin liners in a muffin tray.
  2. Combine dry ingredients in a mixing bowl.
  3. Add wet ingredients to the bowl. Stir well until all ingredients are wet and blended.
  4. Gently fold in the blueberries ensuring they are evenly distributed throughout the batter.
  5. Fill each muffin cup with batter.
  6. Bake for approximately 25 minutes or until a toothpick inserted in the center comes out clean.

Photo ©Health Food Radar

Jamie J. Spannhake

Jamie Spannhake is a lawyer, mediator and certified health coach, and the author of "The Lawyer, the Lion, & the Laundry: Three Hours to Finding Your Calm in the Chaos." She is a partner at Berlandi Nussbaum & Reitzas LLP and writes and speaks on issues of interest to lawyers, including time and stress management, health and wellness, work-life balance, and effective legal writing. Learn more at www.JamieSpannhake.com and follow her on Twitter @IdealYear.

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