This tasty breakfast muffin takes just minutes to prepare. But this recipe isn’t only fabulous because it’s quick and tasty … it’s also so good for you. Why? Well, it’s no mystery, really.
Some nuts are good for you
They’re nutrient-dense foods that are pretty rich in unsaturated fatty compounds. However, all nuts are not created equal. Some nuts — like peanuts and cashews — contain lectins. So make sure and stick to skinned almonds, walnuts, hazelnuts, and pistachios. Furthermore, these friendly nuts are —
- High-quality vegetable proteins
- Full of fiber
- Loaded with minerals and polyphenols
And, because of their unique composition, nuts are likely to beneficially impact health outcomes. In fact, recent studies show that nuts might be able to help —
- Reduce heart health issues
- Limit the occurrence of gallstones in both genders
- Diminish hypertension and inflammation
- Lower cholesterol levels
- Make weight loss a bit easier and possibly more successful1
Now, let’s talk about coconut flour
Not only does it add a delicious texture and flavor to your muffin, but coconut flour is a great source of both soluble and insoluble dietary fiber. Also, both types of fiber may play a significant role in the reduction of bad cholesterol.2
Bonus! Now, you can really play with the basic recipe here. Feel free to make it your own by adding 1 teaspoon of cocoa powder, some lemon or orange zest, mint leaves, or fresh berries to change the flavor and add an extra polyphenol or flavonoid kick.
You can even shave some 70% cocoa dark chocolate onto the top of your muffin mixture and let it bake into the tippy-top. It’s decadent.
And, if you don’t have a microwave, just pour the batter into a frying pan and serve it up as a pancake.
Dr. Gundry’s Tasty Coconut-Almond Flour Muffin in a Mug
Serves: 1 Prep time: 3 minutes Cook time: 1–2 minutes
What You Need —
- 1 tablespoon extra-virgin coconut oil, melted
- 1 tablespoon extra-virgin olive oil or macadamia nut oil
- 1 tablespoon coconut flour
- 1 tablespoon almond flour (from blanched almonds)
- 1⁄2 teaspoon aluminum-free baking powder
- Pinch sea salt, preferably iodized
- 1 packet Stevia, or 2 teaspoons Just Like Sugar
- 1 tablespoon water
- 1 large pastured or omega-3 egg, lightly beaten (or VeganEgg)
What to Do —
- Place the ingredients in an 8 to 12-ounce microwave-safe mug, mixing well with a fork or spatula. Be sure to scrape the bottom and sides, and let the mixture set and sit for a few seconds.
- Next, microwave (yes, microwave) on high for 1 minute and 25 to 30 seconds.
- Using a potholder, remove the mug from the microwave and invert it onto a plate, shaking out the muffin.
- Finally, let your mug-muffin cool for a couple of minutes. Then simply enjoy!
And, if you’d like to make this muffin vegan-style, simply replace the egg with a VeganEgg. It’ll still do the trick.
Speaking of vegan, have you tried the Gundry MD vegan protein shake?
In The End …
You’ll have a warm, toasty treat that will fill you up and keep you healthy. Dr. Gundry’s tasty coconut-almond flour muffin in a mug is a great way to start (or end) your day. And it’s lovely with a cup of black tea. If you’re asking yourself, “But don’t almonds have lectins?”, the secret lies in using flour from blanched almonds.
You can also start your morning with a sustainable all-day energy boost from an ATP supplement.
Discover More Lectin Free Breakfast Recipes
and…
Gundry-Approved Muffin Recipes: Lectin-Free Cranberry-Orange Muffin Recipe (3 easy steps) Why Breakfast is NOT the Most Important Meal (+ a healthy muffin recipe) Gluten Free Muffin You Make In The Microwave [90 secs]
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681
- https://www.ncbi.nlm.nih.gov/pubmed/15298758
8 Responses
I am allergic to almonds. Is there another type of flour to use?
Looking forward to starting your program. I have not received any if your products yet. I assume as you mentioned that the orders are back ordered. Thank you for helping me to eat right and loose some weight. I am 225 pounds as of yesterday. I play tennis about 3 times a week . I am on a team with the Pell City Tennis Club. I am the oldest one out there and will be 74 years old on October the 9th this year. Our team played in the State tournament in Birmingham Alabama. Our team came in second place.this year. some of the guys I play with calls me POPs . But they always invite me to play . I hope tour program helps me to loose. some weight and improves my health and my game.
Thank you for offering me the opportunity to use your program. I look forward to receiving your products and becoming more stronger. in my matches. We basically play doubles. Most of the guys I play with are a good bit younger than me. I am a placement player. I try to hit the ball where they are not . Makes it an interesting game.
Hi, without a microwave how should I use the oven instead when making muffins. Thanks regards michael
I’m new to this way of approaching food, and worry there’s no macros or carb/fat values included in the recipes in Unlocking the Keto Code I just purchased on Audible.