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I discovered buckwheat flour three years ago (wow…has it really been that long?) while on my first elimination diet, as I did with so many other gluten-free flours. I tried it in many things: gluten free blueberry muffins, pizza crust, cinnamon rolls, and raisin bread, just to name a few.
It has a much different flavor than what I was used to, so it took a little bit for my taste buds to adjust. I also discovered that I am not a fan in more savory contexts (like the pizza). But it a baked goods context, I love the dark flavor! Those cinnamon rolls were particularly magnificent. I still drool at the thought of them. But alas, they have to much sugar for me now.
Anyway….back on topic to the gluten free blueberry muffins I can eat.
The point of that was that when I began to transition off of GAPS last summer, I knew that I wanted to start baking with buckwheat again. Eventually I decided to try gluten free blueberry muffins, and this recipe delivered! They are fantastic with butter and even my mother-in-law went back for seconds! Now that’s high praise.
This recipe makes a great treat for transitioning from Full GAPS to WAPF or another real food diet. It uses tapioca, arrowroot, and buckwheat flour – paleo starches and a pseudo-grain. So definitely not GAPS-friendly, but a wonderful option if you can handle the starches.
Soaked Gluten Free Blueberry Muffins
The buckwheat in these muffins is soaked overnight using yogurt (lemon juice can also be used for a dairy-free muffin). The soaking breaks down the phytic acid in the flour so it is easier to digest. It also makes the nutrients in the buckwheat more available to be absorbed by the body. Learn more about soaking grains for digestibility from Nourishing Traditions.
I use a 1/4 cup of honey in this recipe due to being very sensitive to sugar. The wild blueberries add plenty of sweetness, and this amount is just perfect for me! If you want something a little sweeter, up to a half cup will work fine. When using 1/4 of honey, each muffin has about 17g carbs – when paired with a bit of fat and protein it makes a great snack for my gestational diabetes.
Delicious and easy to digest muffins - enjoy them with fresh or frozen blueberries!
Ingredients
- 2 cups buckwheat flour
- 2 cups water
- ¼ cup of plain, full fat yogurt, ideally homemade
- ½ cup arrowroot flour
- ½ cup tapioca flour
- ½ cup butter, at room temperature
- 2 eggs
- 1/4-1/2 cup honey
- 2 tsp baking powder
- 1 Tbsp apple cider vinegar
- 1 tsp vanilla
- 3 cups wild blueberries
Instructions
- The night before you want to make the muffins, combine the buckwheat flour, water, and yogurt in a large bowl. Cover and let it sit in a warm spot overnight or for 8-12 hours.
- When you are ready to prepare the muffins, preheat the over to 350°F.
- Add the rest of the ingredients except the blueberries into the bowl.
- Stir a bit to wet the arrowroot and tapioca. Blend with hand beaters to combine.
- Fold in the blueberries with a spatula.
- Scoop the batter into a standard muffin tin (I like these muffin cups) and bake for 30-35 minutes.
- Let the muffins cool about 5 minutes before transferring to a wire rack. Let cool completely before enjoying.
- Store in an airtight container for up to a week. These also freeze well.
Enjoy! What is your favorite flavor of muffin?
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Yummy, I’ll try this soon. 🙂