Although it’s back to school time and summer is coming to an end, let’s not rush into the fall foods just quite yet. Zucchini are still abundant and there are lots of great dishes to be made with them. Of course, I am far more likely to make zucchini noodles and more savory dishes, than to bake with zucchini, I also find myself craving at least one zucchini baked good before the summer passes us by.
While we don’t personally have children, I do notice that somehow this back-to-school hustle affects all of us. The energy definitely shifts post-Labor Day and the ease and free flowing nature of summer is now but a distant memory. Everyone is back to being hyper-focused and with their heads down, everyone is ready to get back to business and get it done!
I definitely feel a bit of sadness the week just following Labor Day. I love the summer and how relaxed everyone is. I love the chill vibes and of course, the many hours of sunlight. But, I digress, we still have a few official weeks of summer left, so let’s savor every last bite, shall we?
These grain-free muffins are the perfect way to do so. A simple recipe that can get thrown together and stored in the fridge, great for those busy school mornings, the perfect start to a busy work day or tasty mid-day snack. Made nut-free, using coconut flour, these muffins are moist and flavorful, they have the beautiful flecks of green from the freshly grated zucchini and of course the roasted unsweetened cacao nibs.
I love these as a breakfast option, being that they provide protein and fat from the eggs, we also get healthy fats from the coconut flour and the coconut oil (or grass-fed butter). You get all the goodness from the zucchini including complex carbohydrates which are a great way to fuel a busy day. While I always tell my nutrition clients to include a serving of veggies (preferably some green stuff) at every single meal, breakfast included, I am also a realist and I know it may take some time to convert people to eating a bowl of greens or savory muffins with veggies before 8am! For many people they are coming to me after years of eating bagels or cereal, doughnuts or toast to start their day. So I say baby steps and offer options. Rome wasn’t built in a day. Of course these muffins are lightly sweetened with a little honey (or maple syrup) and coconut sugar and as we all know, sugar is sugar, no matter its form. It still affects our body and our blood sugar. Coconut sugar does rank lower on the Glycemic Index than most, so it doesn’t affect the blood sugar as much as some of the other sweeteners, making it a better option for sweetening than your standard refined white sugar. That said, I am not advocating for eating muffins every single day, obviously, but I think for a quick option, if you are sick of eggs or other fat and protein forward breakfasts, on those busier mornings, these are a great option.
If you prefer chocolate chips of cacao nibs, those would work great, just note that you will be increasing the sugar content of the muffins, if that is something you are concerned about for your mornings.
adapted from this recipe
- 6 local, pasture-raised eggs
- ½ cup coconut flour
- ¼ cup coconut milk (or other milk of your choice)
- ½ cup grass-fed butter, ghee or coconut oil, melted but cooled slightly
- ¼ cup arrowroot starch
- ¼ cup maple syrup or honey
- ½ cup coconut sugar
- ½ tsp sea salt
- ½ teaspoon baking soda
- ¼ teaspoon baking powder
- 2 cups shredded zucchini, all water pressed out (measured after water has been expressed)
- ½ cup cacao nibs
- Preheat oven to 350ºF. Line a standard-sized muffin tin with parchment paper muffin cups.
- Place the eggs into a blender jar and blend on low until they become whipped and increase in volume.
- Add the coconut flour, coconut milk, melted butter, coconut oil or ghee, arrowroot starch, honey (or maple syrup), coconut sugar sea salt, baking soda and baking powder to the blender. Blend until the ingredients are well incorporated, stopping to scrape the sides of the jar with a spatula as needed.
- Pour the batter into a large mixing bowl. Toss in the shredded zucchini and cacao nibs and stir until well incorporated.
- Scoop the batter evenly into the lined muffin tin, sprinkle each muffin with a few extra cacao nibs and bake for 35-40 minutes or until golden brown and a toothpick inserted into the center comes clean.
- Muffins will keep up to one week in the refrigerator or can also be frozen. If freezing, allow to thaw in the refrigerator overnight.