Blueberry Lemon Muffins + Cultivating a Diet of Variety

Blueberry season is almost behind us, but I am confident I've given these summer stars the limelight they rightly deserve in these muffins. Aside from showcasing blueberries, there are many reasons I love these muffins.

1. Blueberry and lemon is a classic pairing that works really well every time. Like an old friend who you can pick up with where you left off no matter the distance or time passed, lemon and blueberry is a sure, reliable flavor combination; you know exactly what you'll be getting and that you'll enjoy it whenever, wherever.

2. All the ingredients are dumped into a food processor and the mixing is done for you, with the bonus of having only one bowl to clean. I don't even melt the coconut oil beforehand. I just add the tablespoons full of oil directly to the processor and the processing distributes it well enough. Preparation could not be easier.

3. Probably most important, the mix of buckwheat flour and ground almonds (almond flour/meal) make for a lighter crumb and a naturally gluten-free muffin. Whether or not you deliberately avoid wheat/gluten, it is important to cultivate a diet of variety and moderation. This ensures we don't get caught in the trap of relying too heavily on the same foods day after day and is another reason a whole foods diet is so important. Like refined sugar, wheat is hidden in so many processed foods that we eat so much more of it than we are even aware. We are overexposed and this is thought to be one of the reasons we develop sensitivities to foods like wheat and dairy.

Before industrialization and globalization, the traditional diets of our ancestors were comprised of what was available to them, and they adapted their hunting, gathering, growing, and eating patterns to what was possible at that time of year. Thus, our bodies evolved to thrive off of variety, not a limited range of the same foods day after day. And because this is a whole foods muffin that may contribute to blood sugar control (thanks to the buckwheat) and is not very sweet, it is an easy, more substantial replacement for that bowl of cereal or bagel at breakfast or the packaged energy bar in the afternoon. 

Finally, a note on buckwheat flour. I have had much success using it anywhere regular flour is called for. It has a subtle, nutty flavor in baked goods, much different from the assertive flavor that dominates when whole buckwheat groats are cooked as porridge.  However, if you are new to buckwheat flour, start with a recipe such as this one where buckwheat flour is combined with another.

Blueberry Lemon Muffins

Makes 12 muffins + 1 small loaf

• 3/4 cup (180 ml) full-fat coconut milk

• 3 eggs

• 1/3 cup (6 Tbsp/90 ml or 50 gr.) coconut oil

• 1/4 cup (60 ml) honey

• 1 cup (152 gr) buckwheat flour

• 1 cup (100 gr) almond flour/meal

• Zest and juice of 1 lemon

• 1 tsp. baking soda

• 1 Tbsp. apple cider vinegar

• 1/2 tsp. salt

To Top

• Several handfuls (250 gr) blueberries (fresh or frozen)

• 1/4 cup coconut sugar (or muscovado)

1. Preheat oven to 160 C (320 F).

2. Add coconut milk, eggs, and coconut oil to the bowl of a food processor, and process until smooth. Add remaining ingredients and pulse until well combined.

3. Divide between greased muffin tins and/or loaf pans, and top with blueberries and a generous sprinkle of coconut sugar. Bake for 15-25 minutes, or until top is lightly browned and a skewer inserted in the center comes out clean.