Paleo Apple Cardamom Muffins

These protein-rich muffins make a delicious on-the-go breakfast or snack. Some mornings are just too chilly for a juice or smoothie. What better way to awaken your digestive fire than a fresh muffin? They're easy to make, and are super easy on the taste buds. My husband devours them with a little ghee. I like them with homemade nut butter and jam. Put a couple in a wax paper bag keep your stomach sated (and blood sugar balanced) for hours. Bon appétit!


1 16-ounce jar of organic apple sauce 1/2 cup of coconut flour 2 tablespoons organic coconut oil (melted) 6 eggs (yes, 6.) 2 teaspoon of vanilla extract 1 teaspoon of cinnamon 1 teaspoon of nutmeg 1 teaspoon cardamom 1/2 teaspoon of baking powder 1/2 teaspoon baking soda *Optional: 3 tablespoons honey or maple syrup *Optional: 1/4 cup walnuts or pecans *Optional: 1/4 cup chopped dates, dried currants, or dried figs


Preheat oven to 400 degrees.

Prepare 12 muffin cups lined with paper.

In a medium mixing bowl, sift coconut flour, baking powder, baking soda, and spices together.

Whisk remaining wet ingredients.  Combine well but don’t over mix!

Divide batter between muffin cups.

Bake for about 30 minutes or until toothpick inserted in center comes out clean.


Apple Sauce:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They’re also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or "good" fat and protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.