It is my twenty-second wedding anniversary today and there’s one food-related delight, baked in honour of my husband, that I want to share with you. After a miserably cold May and start to June, I’d been hoping that the lovely warm weather we enjoyed in April wasn’t the beginning and end of our summer because I’d planned for us to start our special day with a laid-back, leisurely breakfast of Blueberry and Coriander Seed Muffins, eaten ‘al fresco’ in the sunshine, with several delicious cappuccinos. Luckily for me, John is not only the best of husbands and the best barista in North Nottinghamshire, we also woke up to a gloriously sunny day!
Whilst blueberries are available all year round, the start of the season for British blueberries is June (lasting through till September) so they’re bang-on time for our morning celebration. What could be healthier than field-fresh fruits so chock-a-block with antioxidants and phytonutrients they’ve been labelled a ‘superfood’? Or more sensuous than plump, juicy blueberries with their sweet-sharp ‘pop’ of flavour and the lovely inky juices they release during cooking?
It took me a while to fathom out how to make the perfect gluten-free, grain-free, refined sugar-free blueberry muffin, but I’m proud to say that I think I’ve achieved my goal with this original Primal Plate recipe. The flavour of blueberries combined with a little sweetness from raw honey and the spicy, slightly citrus fragrance of freshly ground coriander seed makes for a delicious, low-carbohydrate, home-baked muffin that’s an aromatic, flavourful and visual treat to share with everyone you love (suggest you make double the quantity if there are more than two of you!).
Actually, come rain or shine, baking Blueberry and Coriander Seed Muffins to show my appreciation for 22 years of wedded-bliss is absolutely guaranteed to put a smile on my favourite man’s face! #feelingsmug!
Blueberry & Coriander Seed Muffins (V) (Makes 6 Muffins)
65g (2½oz) unsalted butter, melted
60g (2oz) raw, clear honey
150g (5½oz) ground almonds
20g (¾oz) organic coconut flour, sifted
1 level tsp baking powder
¼ level tsp sea salt
1 tsp coriander seed, freshly ground (I use a pestle and mortar)
3 large organic eggs
1 dessertspoon vanilla essence
60ml (2 fl oz) full-fat whole milk - or enough to make a soft batter
150g (5½oz) fresh blueberries, preferably organic
Preheat the oven to 180℃ / 350°F / Gas mark 4 and line a muffin tin with 6 paper cases.
Put the honey and butter into a small saucepan, set over a low heat until the butter is just melted. Remove from the heat and allow to cool for 5 minutes.
Meanwhile, in a large bowl mix together the ground almonds, coconut flour, freshly-ground coriander seed, baking powder and sea salt.
In a separate bowl, whisk together the eggs, honey/melted butter and vanilla essence.
Using a rubber spatula, mix the wet and dry ingredients together. Add enough milk to make a soft batter of dropping consistency.
Gently fold in 125g of the blueberries, then spoon the mixture into the paper cases (about ¾ of the way full - or approximately 105g batter per muffin)
Top with the remaining 25g blueberries, allowing 2-3 extra blueberries per muffin.
Bake until a toothpick inserted into the centre comes out clean, about 25 minutes
Look for blueberries that have a firm, smooth skin and a waxy bloom. Most of the nutrients are in the skin so although large, plump fruits are touted as the best, I think smaller ones may in fact be better for you.
Also, according to a 2008 study, it was found that organically produced blueberries can contain significantly more antioxidants that conventionally grown ones.
Raw blueberries are a wonderful snack - especially useful to give to children instead of sweets!
Carbohydrate 17g Protein 10g - per muffin