Grain Free Wild Blueberry Chia Muffins

Ok, so, my muffins look green! That’s what happens when you combine BLUEberries with baking soda. It’s chemistry people! But don’t let the colour deter you from making these delicious gems….because they are delicious.

In fact, it’s easy to transform a standard muffin into a gluten free, dairy free, low sugar, grain free treat and still have it taste delicious!

The honest truth is that more and more people are becoming conscious of ditching the grains, dairy, gluten and sugar (which is a good thing!!) and that really excites me!

Why? Because that’s what my cooking and baking is all about and that’s what my diet currently reflects.  

Of course, some sugar, dairy and gluten creeps it’s way into my diet every now and again, but it’s rare. And being able to recognize how I feel by eliminating these food culprits is enough for me to keep them out of my diet. 

With my hashimoto’s, it’s really important that I avoid certain foods that could exacerbate my autoimmunity. This is why grains/beans/legumes/gluten/dairy has gotten the boot. And trust me, it’s not easy. 

Sometimes I find myself sprinkling goat cheese or sheep cheese into my salad and on my most recent trip to Florida, grains and gluten found their way onto my plate. I thankfully ate at great restaurants that focused on local, organic and sustainable ingredients, but still… gluten is gluten. 

Wherever you are on your health journey, it’s important that you be gentle with your body. It’s important not to beat yourself up because you had a slip up, because you ate the extra slice of bread, or that your travelling endeavours made it difficult to completely eliminate your food culprits. 

Now with that said, it’s also important to recognize how badly you may feel by letting these certain foods creep into your diet. The truth is, gluten (for most people) can cause an autoimmune flare up just by one tiny BITE! 

In my case, and while traveling, I made sure to drink adequate amounts of water, get lots of sleep, take my digestive enzymes to help me break down my food better, take my probiotics, and follow my adrenal-thyroid supplement protocol. 

And this is why what you do MOST of the time is so important. 98% of the time, this is where I focus my energy – on staying well and vital, taking my supplements, moving my body, getting adequate sleep, slowing down, eating well and eliminating my food culprits. 

It’s not always perfect. It’s a process. In fact, it’s a lifelong journey and I’m in it for the long haul of experimenting, testing, eliminating, re-introducing and more importantly, enjoying the process of learning. 

As with this recipe, I’m so happy that coconut is NOT on my autoimmune elimination list (some people do react to it). These #grainfree #glutenfree #diaryfree muffins are super delicious, light, fluffy, and loaded with protein and fiber. 

1/4 cup of coconut flour (here’s the one I used here), provides close to 10g of fiber and 4g of protein. With the addition of 6 protein rich eggs in this recipe, these muffins won’t be spiking your blood sugar – which is key to supporting overall hormonal health, weight, energy and supporting your menstrual cycle. 

Now let’s eat!

P.S. –> My Clean, Lean and Green program is currently on sale and it includes delicious guilt free treats just like this, plus, quick and easy to prepare recipes to help you support your hormones and lose weight. It’s a full 21-day program with a customized meal plan guaranteed to take the overwhelm and confusion out of what to eat, when to eat and how to support your health and body. Click here for more details. 



Grain Free Wild Blueberry Chia Muffins
Yields 12
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
  1. 1 cup organic coconut flour
  2. ½ tsp sea salt
  3. 1 tsp baking soda
  4. 1/3 cup maple syrup
  5. 1 cup coconut milk
  6. 6 organic eggs
  7. 2 tsp Vanilla Extract
  8. ¼ cup coconut oil, melted
  9. ¼ cup chia seeds
  10. 2 tbsp shredded coconut flakes, unsweetened
  11. 1 cup wild blueberries, frozen or fresh
  1. Preheat over to 350 degrees and line a muffin tray with liners.
  2. Combine the coconut flour, baking soda & salt in a bowl.
  3. In a bowl whisk together the milk, maple syrup, eggs, coconut oil and vanilla.
  4. Add the chia seeds and blueberries combine.
  5. Pour the wet ingredients into the dry ingredients and mix well.
  6. Spoon the batter into the muffin tray, filling cups about 3/4 of the way.
  7. Bake at 350F for 25-30 minutes, until golden brown and cooked through.
  8. Cool on rack and serve.
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Curried Butternut Squash and Gluten Free Blueberry Muffins for Meatless Monday

I love curry! And although I’m not a master at making a true homemade curry blend, I opt for an organic curry powder that always does the trick; especially when I’m short on time! This delicious and aromatic dish takes no time to cook and is perfect served over leftover brown rice or quinoa for a quick weeknight meal! Aside from being delicious, curry contains a high dose of antioxidants, mainly from turmeric, the spice that lends curry its beautiful golden colour. Turmeric, which contains Curcumin-the most active constituent of turmeric, is a potent anti inflammatory, a powerful antioxidant, improves liver health and aids in digestion. I recommend sprinkling turmeric powder on your eggs, add it to your spice rubs, add it soups and stews and saute your veggies in it for an extra kick!

Curried Butternut Squash

1 1/2 pounds butternut squash
2 tbsp organic butter
1 tbsp minced garlic
1 tbsp minced or grated ginger
1 tbsp organic curry powder
1 cup unsweetened coconut milk
1/4 cup chopped fresh cilantro leaves for garnish
1/4 cup chopped scallions for garnish
1 lime, quartered, for serving
salt and pepper

1. Cut both ends off squash and cut into 2 sections. Peel squash using a knife, being careful not to take off to much of the flesh. Scoop out seeds and stringy pulp with a spoon. Cut squash into 1 inch chunks.
2. In a large skillet over medium heat, melt butter. Add garlic and ginger, stirring occasionally, until soft. Add the curry powder and stir until it becomes fragrant, just 1 minute or so.
3. Stir in squash, coconut milk, salt and pepper. Turn the heat to high, bring to a boil, then lower the heat to a gentle boil. Cover and cook, stirring once or twice until the sqaush is tender, about 15-20 minutes.
4. Garnish with cilantro, scallions and serve with lime wedges.

Gluten Free Blueberry Muffins

6 tbsp coconut oil, melted & cooled
1 cup packed organic light brown sugar
1/2 cup almond milk
1 large egg
1 1/2 cups Bob’s red mill gluten free all-purpose flour
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp sea salt
1 1/2 cups wild blueberries

1. Insert oven rack in middle position and preheat oven to 400ºF. Insert liners in muffin cups.
2. Whisk together coconut oil, brown sugar, milk, and egg in a bowl until combined well. Whisk together flour, baking powder, cinnamon, and salt in a large bowl. Add milk mixture and stir until just combined. Fold in blueberries gently.
3. Divide batter among muffin cups and bake until golden brown, approximately 25 – 30 minutes.
4. Toothpick test: muffins are done when a toothpick inserted into the centre of muffin comes out clean

Enjoy the YUMMY goodness!
Happy Monday!

Health & Abundance,
Samantha 🙂





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