The Primal Blueprint Cookbook (35 page)

This is a variation based on Bruce Fife’s muffins from his excellent coconut flour cookbook. Unlike sugary and starchy wheat flour muffins that are mostly devoid of nutrients, just one of these wheat and gluten-free beta carotene-rich muffins has half an egg’s worth of high quality protein and micronutrients, and just a hint of sweetness from a bit of pure maple syrup or honey.

These muffins are a great substitute for sugary cupcakes, especially if you add a ¾ cup of dark chocolate chips.

INSTRUCTIONS:

Preheat oven to 400°F.

Grease muffin pan(s) very well or use aluminum disposable muffin liners (muffins stick too much to paper muffin liners). Using aluminum foil muffin liners instead of paper liners also allows the muffins to sit unsupported on a sheet pan without a muffin tin. A double batch baked in aluminum liners will fit on a large sheet pan for easier and faster baking of larger quantities.

Sift coconut flour, baking soda, salt, and spices into small bowl. Stir to blend well and set aside.

Place pumpkin purée in a medium mixing bowl. One by one, crack the eggs into the bowl, mixing well with the pumpkin purée after each egg is added. Add melted coconut oil or butter, maple syrup, and vanilla extract and mix thoroughly.

Add flour mixture to egg mixture and blend well with a whisk until most of the floury lumps have disappeared, but don’t stir more than necessary to blend. Gently fold in nuts, if using.

Spoon into greased muffin pan or cup liners to two-thirds full. Bake for 18–20 minutes, until lightly golden brown on top and toothpick inserted into center of muffin is “clean” when removed.

Turn out and cool on wire rack. Serve warm or room temperature. No frosting needed.

Crispy, salty chips are one of the most addictive snacks around. There is no reason to feel completely guilty about this indulgence when you substitute root vegetables for potatoes, creating colorful chips that are just as delicious.

INSTRUCTIONS:

Peel and slice the root vegetables as thinly and evenly as possible. A mandoline works best for this, but carefully cutting with a knife will work too.

In a large, wide pot heat about 1 inch of oil to 375°F (or until you toss a small piece of food into it and it sizzles immediately). Place a cooling rack over a baking sheet near the stove to set the chips after frying.

Using tongs, place 12 or so slices into the pot (don’t overcrowd) and fry on one side until the edges turn brown, then flip and fry another minute or two on the other side. The beets will begin to brown (and fairly quickly burn) sooner than other root vegetables.

Pluck the chips out of the oil with tongs or a slotted spoon and set on the rack, sprinkle lightly with salt and let cool. The chips are best if eaten the same day they are made.