Our friends Stacy and Matt, also known as the Paleo Parents, came up with an amazing nut-free and inexpensive alternative to almond flour using…wait for it…RAW SUNFLOWER SEEDS. How genius is that?! I had to take their creativity to task and give it a try. I used my cheap-o coffee grinder instead of my heavy-duty Vitamix, (Stacy and Matt used a BlendTec — be sure to enter their give-away to win one), a sifter and the same technique that I use to make my homemade almond flour and voilà, a light and fluffy nut-free flour.
I was so excited about the idea of a nut-free, gluten-free, low-carb alternative to almond flour I hadn't even thought about what I would do with it once I had made it. It didn't take me long though…and the One Minute Muffin recipe popped in my head. It happens to be one of, if not “the”, most popular recipe that lands people to Healthy Living How To.
I modified the recipe a bit using a combination of coconut flour (which is not actually a “nut”) and my freshly ground sunflower seed flour. The result was a spectacular muffin that was made even more spectacular by toasting and slathering in ghee.
Ingredients
- 2 Tbsp. Sunflower Seed Flour
- 1 Tbsp. Coconut Flour
- 1/2 tsp. Aluminum-Free Baking Powder
- Pinch Celtic Sea Salt
- 1 Large Egg
- 1 tsp. Ghee
Directions
- Melt ghee in a 4 1/2 inch ramekin in the microwave for 20-30 seconds.
- In a small bowl, sift together sunflower seed flour, coconut flour, baking powder and salt.
- Add egg to flour mixture and whisk until all lumps are gone.
- Drizzle in melted ghee and whisk again.
- Spoon batter into ramekin and microwave for one minute.
- Remove from microwave with dish towel and invert on a cooling rack.
- Once cool, split in half, toast and enjoy.
Notes
For those of you who don’t have a microwave or limit microwave use, this can be baked in the oven at 350 degrees F for 15-20 minutes. However, it is important to note it will not rise as much.
Here is picture I dug out to share of The Paleo Parents along with Tom and I from the 2012 Low-Carb Cruise! We did an excursion in Cozumel called the Amazing Race. It was a mini-version of the television show. We rocked it and brought home the first place medal!
After sharing the recipe for the One Minute Muffin on the Healthy Living How To Facebook Page, reader Jen wanted to know if the muffin would hold up for something like an egg sandwich. I said yes, and today I put it to the test. If I wasn't allergic to cheese I would have slapped a big ol' piece of it on my breakfast sandwich. And yes I dipped it in homemade ketchup.
