Chocolate Chip Raspberry Muffins

When I set out to make lectin-free muffins loaded with prebiotic fiber, I was expecting to make something like bran muffins–something “healthy” tasting. Like not the best muffins, but not so bad my sense of health-centered pride couldn’t overcome the taste and texture. After all, it took a certain sense of epicurean sacrifice to consume a bran muffin back in the day, amirite? We did it because “fiber.”

Instead, I made the moistest, most delicious muffins ever. Now that we know how horrible wheat bran is for our gut lining, we can bury bran muffins in the annals of former “health foods” and turn over a new leaf. And may our health-conscious minds never again say, “Hey this grainy, dry-mouth-feel masked by 20 grams of sugar is totally worth the health benefits!”

Prebiotic Fiber

Wheat bran is comprised mostly of insoluble fiber, which Dr. Steven Gundry says is like “razor blades for our intestines.” It ain’t the kind we want. The type of prebiotic fiber we want is the sticky stuff that ferments into short-chain fatty acids in the gut: soluble fiber and resistant starch.

These raspberry chocolate chip muffins are loaded with several types of prebiotic fibers, though you would never know from the taste. They don’t taste “bran-y,” in fact they’re better than any gluten muffin I’ve ever had. Here’s the rundown on what gut-friendly things are in these chocolate raspberry muffins.

Tiger Nut Flour

This rich brown flour is not made from nuts, but little root vegetables loaded with resistant starch. Not only is it gut friendly, but tiger nut flour also contains a good amount of fat and even some protein. It’s a great allergen-free flour that produces chewy, soft baked goods. I love this flour so much, I’ve used it in several recipes, including strawberry short cake and my versatile vanilla cake mug muffin.

Prebiotic Blend

Dr. Steven Gundry announced in a recent Q&A session that if you can only afford to take one supplement, it should be a prebiotic blend like this one. Basically, if you really take care of your gut bugs, they will provide you with all the additional “supplementation” you need. Here are some of ingredients of a great prebiotic blend:

Gum

You may have seen things like locust bean gum or guar gum as additives in things like canned coconut milk. Unlike most additives and preservatives, though, gums are beneficial for your gut and can help keep you regular. Guar gum is also one of the only prebiotic fibers that’s not a FODMAP.

Galacto-oligosaccharides

These are the indigestible sugars in beans that are responsible for the gas, but don’t worry, we’re using a very small dose in these muffins (and we’re not adding beans). GOS are great for your immune system and for mineral absorption.

Flaxseeds

One of the only seeds approved on a lectin-free diet, flaxseeds not only contain fiber, but also omega-3 fatty acids, which are crucial for heart health and lowering inflammation.

Inulin

Inulin is a class of dietary fibers present in mostly non-starchy vegetables like onions, garlic, asparagus, chicory, and Jerusalem artichokes. Inulin has a slightly sweet taste.

A Gut-Friendly Steal

Dr. Steven Gundry’s Prebiothrive is available at a discount from my Wellness Store for up to 50% off retail prices. Use code AUTUMN15 to get an additional 15% off your purchase through March 10, 2020.

How to Make the Muffins

Enough about the health benefits; let’s make these muffins so we can get to eating them. Or, rather, our gut bugs can get to eating them. There’s nothing particularly special about how to make these. Here are a few noteworthy tips:

1. Mix the coconut oil into the liquid last, whisking constantly so it doesn’t solidify when it hits the cold milk and egg mixture. I may have had to microwave my liquid because I didn’t do this part…
2. Fold the liquid into the flour mixture until just combined. Don’t over-mix.
3. Use stevia-sweetened dark chocolate chips like this brand.
4. Use a brown sugar substitute like this one, which has oligo-saccharides–another prebiotic fiber!
5. Use frozen raspberries. They are picked ripe in season and flash-frozen, whereas the ones in the produce section ripen on a truck. Raspberries are one of the only fruits we can consume year-round.
6. Do not skip the orange zest. It is everything in this recipe.
7. Recruit little helpers. This is a very kid-friendly recipe, both the baking process and the end result. Just don’t leave them unattended. They will, no doubt, burn the kitchen down and eat all the batter.

Recipe: Chocolate Chip Raspberry Muffins

PREP TIME 25 MINUTES TOTAL TIME 70 MINUTES MAKES 12 MUFFINS

Ingredients

• Olive oil, for greasing
• 1 cup tiger nut flour
• 1 cup almond flour
• 1/4 cup Prebiothrive
• 1/2 cup sugar-free dark chocolate chips, divided
• 1.5 teaspoons baking powder
• 1/2 teaspoon iodized sea salt
• 1 cup A2, coconut, or almond milk (from carton)
• 1/3 cup brown granular sweetener
• 2 pastured or omega-3 eggs
• 1 teaspoon pure vanilla extract
• Fine zest of 1/2 orange
• 1/2 cup extra-virgin coconut oil, melted
• 12 frozen whole raspberries

Instructions

1. PREHEAT oven to 350 degrees F and line a 12-cup muffin pan with paper muffin liners. Put a few drops of olive oil onto a paper towel and wipe the inside of each paper liner lightly to grease.
2. WHISK together the tiger nut flour, almond flour, Prebiothrive, 1/4 cup chocolate chips, baking powder, and sea salt in a large bowl. In a separate medium bowl, whisk together the milk, sweetener, eggs, vanilla, and orange zest. Slowly pour in the melted coconut oil, whisking constantly. Fold the liquid into the flour mixture until just combined.
3. PLACE a heaping tablespoon of batter into each muffin liner. Divide any additional batter evenly among the muffin cups, but don’t overfill. Take a single raspberry and push into the center of each muffin. Sprinkle remaining chocolate chips evenly on top.
4. BAKE in the center of the oven 20-25 minutes until an inserted toothpick comes out clean. When pan is cool enough to touch, transfer muffins to a wire cooling rack to cool completely. Store in an airtight container at room temp for up to 2 days (they start to taste dry after that). Freeze in freezer-safe bags or containers up to 2 months.

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