Superfood Muffin Recipe for kids and adults too! - gluten free, dairy intolerant


I was faced with a tremendous challenge months ago and I finally want to share this awesome recipe I created, which I remake almost monthly when we run out.


I thought Sous Chef Rhys may have had a dairy or casein allergy since he was refusing cheese and yogurt, which he normally loves. Also when drinking milk he would have some diaper issues. Yes, he only drinks Good Karma Flaxmilk now, like me.

He also usually loved to eat scrambled eggs in the morning, but was now refusing that due to a possible allergy that we are still exploring. Yes, he may be like me where I can only tolerate them occasionally but his little body is telling him “No” for now.

I got to the point where I didn’t know what to offer Sous Chef Rhys for breakfast since he will only eat certain fruit and vegetables and I needed something easy and On The Go. I had to create something totally off the wall for breakfast that weekend!

Superfood Muffins and Artichoke Taro Pancakes were on the menu as he asked for more!

Yes, that same weekend, they had artichokes at the farmers markers so I had to buy them and create something! We will get into the pancakes in another write up.


Makes 14 muffins

¼ cup Bob’s Red Mill steel cut oats

¼ cup chia seeds

¼ cup hemp, raw and de-shelled

1/2 cup almond flour

1/4 cup coconut flour

¼ cup Bob’s Red Mill flaxseed meal

¼ cup Bob’s Red Mill teff flour

1 Tablespoon Bob’s Red Mill xanthan gum

2 eggs

½ cup applesauce

1 Tbsp cinnamon

¼ cup coconut shredded

½ cup Good Karma Flaxmilk or non dairy milk

1 cup nut butter, see Omega 3 Nut butter

2 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon salt

1 avocado, peeled and mashed


Soak oats, chia, and hemp in 1 cup of water for 30 minutes in a medium mixing bowl .


Preheat oven to 350F.

Grease non-stick muffin baking cups or pan.  Add all other ingredients to mixing bowl mixture and combine. Mix well and fill baking cups.

Bake for 30 minutes or until a wooden pick inserted in center comes out clean. Allow to cool before removing from cups or pan.

Enjoy with Nut Butter (see my cookbook for purchase) or room temperature a la carte.

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