Monday, May 4, 2015

Apple and Cinnamon Muffins with a Coconut Walnut Streusel - Paleo with nut free, seed free and fructose free options

After a few days of wild weather we had last Thursday and Friday we ended having the most amazingly beautiful weather over the weekend. I hope everyone got through the storms ok if your local and if your not, then I hope you had a gorgeous weekend as well.

Sunday was my big back for the week, yesterdays efforts saw a chocolate cake, banana, walnuts and coconut cake with a walnut streusel, Pina Colada workout bars, Pineapple and coconut protein bars, chocolate protein bars and .... oh yeah! that was all. Oh no, wait, there was also a loaf of Paleo yeast rising bread that's also vegan, yep it's egg free. .. ;-) its a recipe I'm working on, as soon as it's perfected don't you worry, I'll share!

Why then am I sharing this recipe that I made this morning and why the heck did I feel the need to even make something else? Well, most of the stuff I made yesterday got picked up by my oldest sons mate who is a FIFO worker. He's very healthy and extremely fit. He's also dairy free and loves healthy food, especially Paleo type foods. I was worried I didn't have enough so I threw these together this morning and they are a delight if I must say so myself. The muffins are fudgy with a good amount of apple flavour and the top is super crunchy with a good hit of cinnamon sweetness. For those reasons alone I just knew I had to share with you.

 Apple and Cinnamon Muffins with a Coconut Walnut Streusel

Makes: 10-11

NOTE: If you don't want to go to the trouble of making the streusel then add the 1/2 cup walnuts and 1/3 cup coconut to the muffin mix at stage 1. 



1 1/3 cups ground sunflower seeds, pepitas and flaxseed or almond meal. *
1 cup coconut sugar or xylitol
2 apples, peeled and grated
1 ½ tbs coconut flour
1 tbs ground cinnamon
1 ½ tsp baking powder
2 free range eggs
2 tbs oil*


½ cup walnuts, rolled oats, pepitas or sunflower seeds
1/3 cup shredded coconut
2 tbs coconut sugar or xylitol
1 lge tsp ground cinnamon
2 tbs maple syrup or rice syrup
1 tbs coconut oil or butter


  1. Preheat oven the 180oc and line or grease 10-11 muffin pans
  2. Add ground seeds or almond meal, sugar, coconut flour, cinnamon and baking powder to a large mixing bowl and stir to combine
  3. Add the grated apple and stir through making sure that there are no clumps and the dry mix is evenly distributed through the grated apple. This will ensure that the apple doesn’t end up in clumps when baked. The mix will be very wet.
  4. Make a well in the centre then add the egg and oil. Mix them together quickly to break up the eggs and combine with the oil
  5. Quickly fold the egg mixture through the mix then spoon or pour into the muffin pans
  6. Bake for 15 minute then add the streusel and bake for another 5 minutes or until done. It's ok to take them out of the oven, just be quick! 
  7. If not adding the streusel then bake for 20 minutes or until done.

  1. Add the walnuts, coconut and cinnamon to a blender or food processor and light pulse to combine and break up the mixture until it resembles course bread crumbs.
  2. Alternately you can chop the walnuts into small pieces then add them to the coconut.
  3. Add the syrup and oil/butter the pulse again until they cover the whole mix. If you're not using a blender then distribute evenly with your fingertips until the mixture is moist and sticky.
  4. Set aside until needed in step 6 above. 


Nut Free - use the seed mix for the flour and sunflower seeds, pepitas or oats for the streusel.

Nut free - use the almond meal for the flour and walnuts in the streusel.

Fructose Friendly and Sugar Free (IQS) - use the xylitol in the muffin and rice syrup in the streusel.

I'm sure that means 'Have a nice day'
enjoy :-) 


  1. this recipe looks great! i've always loved streusel, each and every kind of it ;)
    and with apples *.*
    xo, jade

    1. Haha oh yes Jade, streusel on everything lately.. :-) x



I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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