Resistant Starch Blueberry Muffins
These muffins are high in resistant starch and great for your microbiome.
Time
about 45 min
15 min prep
Serves
16
Makes 16 medium or 24 small muffins (serving = 1 medium muffin)
Autoimmunity
9/10
Fits most autoimmune protocols
Steady Energy
8/10
Steady
Moderate heat. Contains: Coconut, Egg, High FODMAP, Histamine, Salicylate, Sulfur (thiols)
- Resistant starch
- Prebiotic fiber
- Choline
- MCTs
- Anthocyanins
Ready when you are
Let’s get cooking
Gather your ingredients, then follow one step at a time with built-in timers.
Ingredients
- 2 cups green banana flour (or 1 cup green banana flour and 1 cup ground flaxseed)
- 1 medium avocado, mashed
- 4 pasture-raised eggs (or 2 scoops hyperimmune egg)
- 1 cup full-fat coconut milk
- 2 tbsp coconut oil, melted (or MCT oil)
- 1 1/2 tsp grain-free baking powder
- 1/2 tsp Ceylon cinnamon
- pinch of sea salt
- 2 cups wild blueberries
- 2 tbsp raw honey
- 1/4 cup raw cacao powder (optional)
- 2 scoops pea protein (makes a denser cake) (optional)
- 3 tbsp unsweetened coconut flakes (optional)
Steps
- 1
Preheat the oven
Preheat the oven to 350F.
- 2
Mix the batter
Blend or whisk everything except the blueberries, oil and honey in a large bowl.
- 3
Add oil and honey
Add the oil, then the honey (honey mixes in more easily after the oil).
- 4
Fold in blueberries
Fold in the blueberries.
- 5
Prep the muffin tray
Line a muffin tray with baking cups and dust the inside of each cup with a little extra banana flour to prevent sticking.
- 6
Fill and bake
Fill the cups and bake 20 to 30 minutes, until a toothpick comes out clean.
- 7
Cool on a rack
Cool on a rack.
- 8
Freeze the leftovers
Freeze leftovers in a glass dish.
Swaps
- Coconut sugar instead of honey (same score, lower fructose).
- Add 2 scoops pea protein to turn the batter into a cake. (Autoimmunity -3)
- Monk fruit or allulose instead of honey cuts added sugar to zero.
Why it works
Green banana flour
Green banana flour is one of the richest food sources of **resistant starch**, which gut bacteria ferment into **butyrate**.
A diet high in resistant starch usually increases fecal butyrate, although individual response varies widely.Butyrate and gut lining
Butyrate is the main fuel for colon cells and speeds up tight junction assembly.
Butyrate speeds tight junction assembly through AMPK activation in intestinal cells.Wild blueberries
Wild blueberries bring **anthocyanins** that improve blood vessel function.
Blueberry anthocyanin metabolites in the blood track with improved flow-mediated dilation in randomized trials.Avocado replaces oil
Avocado replaces most of the oil and feeds fiber-fermenting bacteria.
Eating an avocado a day increased fiber-fermenting bacteria and fecal short-chain fatty acids.Baked resistant starch
Baking gelatinizes part of the resistant starch, so a muffin delivers less than raw banana flour stirred into a cold smoothie (still more than any wheat muffin).
GlycoProfile
- O
- Good
- A
- Good
- B
- Good
- AB
- Good
- Non-secretor
- Best
From the pantry
- DPP-IV digestive enzymes (Glutenease): Backup for hidden gluten and casein cross-contact when eating out or trying reintroductions
- Betaine HCl with pepsin: Helps break down a protein-heavy meal when stomach acid runs low
From the community
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