For years, I’ve relied heavily on a trusty combination of meat, veggies, and healthy fat for breakfast. This summer I found myself craving something different; I don’t do eggs very often because they trigger my histamine sensitivity and I generally stay away from carbohydrate-rich breakfasts, since eating high-carbohydrate foods at breakfast can send blood sugar control into a tailspin throughout the day. However, sometimes it’s simply fun to have some sort of baked good for breakfast! This recipe offers the best of both worlds - a moist, “nutty”-tasting muffin that is devoid of added sugars, grain-free, low-histamine, AIP-friendly, and Lyme diet-friendly! Here, I’ll give you the basic template for creating this muffin, but feel free to add in chopped nuts, blueberries, cinnamon, or any other ingredient that strikes your fancy!
Benefits of the Ingredients in This Recipe:
Tigernut flour is an excellent source of prebiotic fiber for feeding your beneficial gut bacteria!
Cassava flour is gluten-free and grain-free yet provides the texture and flavor of conventional white flour.
Add cinnamon to this recipe for its antibacterial and blood sugar-managing properties. Add blueberries for a dose of anti-inflammatory polyphenols or chopped nuts for extra fiber and minerals.
Low-Histamine Breakfast Muffins
Prep Time: 15 minutes
Bake Time: 25-30 minutes
Yield: 6-8 muffins
2 green (or slightly yellow) plantains
1/3 cup slightly melted coconut oil
1 tbsp unflavored gelatin (I prefer Vital Proteins gelatin)
1/4 cup cassava flour
1/2 cup tigernut flour (I use Organic Gemini Tigernut Flour)
1/3 tsp unrefined salt (such as Redmond Real Salt)
1/2 tsp baking soda
Optional Add-Ins: Blueberries, chopped almonds or walnuts, tigernut flakes, toasted coconut flakes, cinnamon, vanilla extract
Preheat your overn to 375 degrees Fahrenheit and line a muffin tin with paper muffin cups. I do not recommend using a non-stick muffin tin since the chemicals used in non-stick bakeware are toxic to our bodies.
In a food processor, combine one of the plantains, the coconut oil, and the gelatin. Mix until very smooth and then add in the second plantain.
Add the cassava flour, tigernut flour, baking soda, and salt to the batter, mixing until smooth. You may need to add some filtered water to moisten the mixture - with this recipe, I usually do since it is so dry here in Colorado!
Using a tablespoon, scoop the batter into each of the 6-8 muffin cups in the muffin tin.
Bake for 25-30 minutes. Once the muffins are cooked all the way through, allow them to cool and firm up before serving.