If you're looking for a tasty way to satisfy cravings while keeping your blood sugar in check, gluten—and sugar-free muffins might be the perfect solution.
These muffins help curb cravings and provide sustained energy without sugar highs and lows. They are packed with low-glycemic ingredients, fibre, healthy fats, and protein. Discover how these delicious treats can support your health goals and keep you feeling balanced and satisfied throughout the day.
Do you have sugar cravings, afternoon slumps, post-holiday blues, or fancy a little sweet treat but without the downside? Then fear not—I have just the recipe for you.
Gut-Reset Crash Test - without Sugar & Gluten
This month, we are testing my new Gut-Reset Research, so there will be no gluten or sugar in the next few weeks. You can do this without making your life boring, and that's why my kids and I just made up a big batch of muffins for snacks and school lunches. We have yummy treats that don't upset our blood sugar levels and gut health.
One Base Muffin Recipe, Five Flavours
With this recipe, you're not just making muffins, you're creating a canvas for your culinary creativity. We made a batch to use and a batch to freeze, so we are set for the next few weeks.
We also have different taste preferences, so you will see below that we use the same base mix but then add blueberries, raspberries, banana and walnut, grated carrot, or dark bitter chocolate chips.
So, we get five flavours from one base mix. The possibilities are endless, and the power to experiment is in your hands.
Capsuled Support to Fight Cravings
If you do suffer from cravings, know that you're not alone. We're here to support you. You can also try adding our Blood Sugar Support Capsules, or for a more comprehensive approach, try our Blood Sugar Balancing Pack. We understand the struggle and are here to help you manage it.
You can have your cake and eat it, and here are five reasons why these muffins work.
Top 5 Ways Gluten and Sugar-Free Muffins Can Satisfy Your Cravings and Balance Blood Sugar Levels
If you're looking for a delicious way to curb your cravings while keeping your blood sugar levels in check, gluten and sugar-free muffins might be your new best friend.
These muffins are a tasty treat and a smart choice for those managing their health. Here's how they can help you stay satisfied and balanced.
1. Slow-Release Energy with Low-Glycemic Ingredients
Our gluten- and sugar-free muffins contain low-glycemic ingredients like almond flour and coconut flour and natural sweeteners such as stevia or monk fruit.
These ingredients have a minimal impact on blood sugar levels, providing a steady release of energy rather than the sharp spikes and crashes associated with refined sugar and high-glycemic flours.
This slow-release energy helps keep cravings at bay. It prevents the blood sugar rollercoaster that can lead to overeating and energy slumps.
2. Rich in Fibre for Longer Satiety
My gluten- and sugar-free muffins are full of fibre-rich ingredients like apples, flaxseeds, and chia seeds.
Fibre is crucial in maintaining balanced blood sugar levels. It slows down the absorption of carbohydrates, leading to a more gradual increase in blood sugar.
Additionally, fibre helps you feel fuller for longer, reducing the urge to snack on unhealthy options and keeping you satisfied between meals.
3. Healthy Fats for Sustained Energy
This recipe uses healthy fats from coconut oil, avocado, and nuts. These fats provide a dense energy source and help you stay satiated, preventing cravings for sugary or high-carb foods.
Moreover, healthy fats play a crucial role in stabilizing blood sugar levels by slowing down the digestion and absorption of carbohydrates.
4. Nutrient-Dense Ingredients for Craving Control
Nutrient-dense ingredients like berries, nuts, and seeds are packed with vitamins, minerals, and antioxidants. These nutrients support overall health and can help reduce cravings for junk food, as your body is better nourished and less likely to seek out empty calories.
For example, magnesium-rich almonds can help reduce sugar cravings, while antioxidant-rich blueberries can satisfy a sweet tooth naturally.
5. Protein-Packed for Blood Sugar Stability
Incorporating protein into your diet is essential for blood sugar balance, and our gluten- and sugar-free muffin recipe includes protein-rich ingredients like eggs or plant milk.
Protein helps slow the absorption of sugar into the bloodstream, preventing spikes and crashes that can lead to cravings. A high-protein muffin can be a great way to start your day or keep you going as an afternoon snack, ensuring your energy levels remain stable.
Gluten and sugar-free muffins are more than a guilt-free treat—they're a smart choice for anyone looking to satisfy cravings while maintaining balanced blood sugar levels. Enjoy our muffins, which taste great and help you stay balanced and satisfied!
The Base: A Gluten-Free Muffins Recipe
Begin making the Gluten-Free Muffins by mixing the dry ingredients:
- 250g almond flour or coconut flour if allergies to nuts
- 1 teaspoon of baking soda
- 1/2 teaspoon of cinnamon
- 1/2 teaspoon of nutmeg
- 1/4 cup of chia seeds, if tolerated
- 2 tbsp of Rejuv Digestive Complex Powder for extra Gut-Healing effect
- 1 tbsp of Coconut MCT oil (great fatty acid as a postbiotic Gut Boost)
- Flaxseeds, coconut, pecans, coconut & walnuts for garnish if desired.
In a separate bowl, whisk together the wet ingredients:
- 2 organic eggs
- 1/4 cup of unsweetened plant milk
- 1/4 cup of monk fruit sugar
- 1 grated apple with skin.
Mix the wet ingredients with the dry ingredients.
The Five Flavours for Variations To Suit All Preferences
Add your flavours to the Gluten-Free Muffin base, such as blueberries, raspberries, bananas, walnuts, grated carrots, coconut, and pecan, or have it plain, like apple and cinnamon.
I add dark chocolate chips to these Gluten-Free Muffins for my kids' school lunch boxes, and they love them!
Place into cupcake holders or bake in a bar tin if you prefer. Bake at 180 degrees for 20 – 30 minutes.
Enjoy the gluten-free Muffins as-is or garnish with a dollop of vegan coconut kefir or organic yoghurt/kefir for an extra gut-healing boost.
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Note: If you're allergic to eggs, add Bob's Red Mill Gluten-Free Vegan Egg Substitute or 1/2 cup of plant milk without eggs to get the consistency right.
