The GAPS diet focuses on restoring gut health and improving digestion by eliminating inflammatory foods. Among the diet’s many recipes, raisin muffins shine as a wholesome, versatile, and delicious option for breakfast, snacks, or dessert. Packed with nutrient-dense ingredients, these muffins provide a balance of taste and health benefits while adhering to the strict principles of the GAPS diet.
Why Raisin Muffins Are Perfect for GAPS
Raisins bring a natural sweetness and are rich in antioxidants and dietary fiber. When paired with GAPS-friendly flours like almond flour and coconut flour, they create a muffin that’s moist, flavorful, and gut-friendly. Learn more about the benefits of raisins from Healthline’s article. Additionally, baking with almond flour ensures that these muffins are free from common allergens like gluten, making them suitable for various dietary preferences. For tips on baking with almond flour, check out this resource.
Ingredients You’ll Need
Here’s a breakdown of the key ingredients to craft these delicious muffins:
- Dry Ingredients:
- Almond flour
- Coconut flour
- Baking soda
- Ground cinnamon (optional, for flavor)
- Wet Ingredients:
- Eggs
- Honey or maple syrup
- Coconut oil (melted)
- Vanilla extract
- Add-ins:
- Raisins
- Optional: chopped nuts or shredded coconut
Step-by-Step Recipe Instructions
- Prepare the Oven and Tools
- Preheat your oven to 350°F (175°C).
- Line a muffin tin with paper liners or grease with coconut oil.
- Mix the Dry Ingredients
- Combine almond flour, coconut flour, baking soda, and cinnamon in a bowl.
- Blend the Wet Ingredients
- Whisk eggs, honey, melted coconut oil, and vanilla extract in another bowl until smooth.
- Combine and Add Raisins
- Gradually mix the dry ingredients into the wet mixture.
- Fold in raisins gently to avoid overmixing.
- Bake
- Spoon the batter into the prepared muffin tin, filling each cup about ¾ full.
- Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
- Cool and Serve
- Allow the muffins to cool in the tin for 10 minutes before transferring them to a wire rack.
Nutritional Benefits of These Muffins
Each muffin is a powerhouse of nutrients:
- Raisins: Provide natural sugars and antioxidants.
- Almond flour: Packed with vitamin E, protein, and healthy fats.
- Coconut oil: Adds medium-chain triglycerides (MCTs), beneficial for digestion.
For more gut-friendly baked goods, explore this protein muffin recipe from Harvesting Recipes.
FAQs About GAPS Raisin Muffins
Can I substitute the sweetener?
Yes! Use maple syrup or stevia if you prefer alternatives to honey.
How long do these muffins stay fresh?
They last for up to 3 days at room temperature in an airtight container or a week in the refrigerator.
Can I freeze them?
Absolutely! Wrap each muffin individually in cling film and store them in a freezer-safe bag for up to 3 months.
Are these suitable for kids on the GAPS diet?
Yes, they are a great snack option that is both nutrient-rich and kid-friendly.
Internal and External Linking Opportunities
Internal Links
For those looking to expand their muffin repertoire, consider this matcha muffin recipe with almond flour, or explore gut-friendly variations in this gluten-free breakfast casserole guide.
External Links
This recipe demonstrates how you can enjoy a sweet and satisfying snack while staying true to your gut health goals. Happy baking!