Looking for a healthy muffin? One that is gluten-free, dairy-free and egg-free? Look no further! This healthy gluten-free apple bran muffin is also full of fiber and omega 3’s! I keep thinking dairy and I are still friends. But every time I eat or drink dairy, he leaves me bloated and feeling miserable. So I have finally cut my ties, and sent him on his way. The hardest dairy  to give up is a latte, but almond milk has moved in as my next new love.

There are two main proteins in cow’s milk that can cause an allergic reaction:

  • Casein, which is found in the solid part or the “curd” of the milk
  • Whey, which is the liquid that remains after the milk has curdled

If you suspect you may be dairy or gluten intolerant, one of the best ways to find out is with the elimination diet. Remove one group (either dairy or gluten, but not both at the same time) from your diet for a two-week period. Watch and read labels very carefully! Both gluten and dairy can be hidden in so many products. Did you know the second ingredient in licorice is wheat? After the two-week trial period is over, slowly add the food group back into your diet. This is what I did with dairy. I completely eliminated it for two weeks and just a few days into it I began to notice my bloating dying down. I felt quite good during that period until the past few days when I slowly starting adding dairy back into my diet. I went for my favorite latte and paid a high price (not for the latte, well, maybe for that too). My stomach bloated so severely, it was like a tight drum. That’s when I knew my relationship had to end. So, as much as I loved you dairy, it’s good-bye, so long, farewell.

Chia seeds for egg replacement
Add chia soaked seeds, to banana, coconut oil, honey, and almond milk.

I know, those chia seeds don’t look so appetizing, but they are so good for you!

Muffin flour blend
Blend all dry ingredients in a medium-size bowl
Healthy gluten & diary-free muffin batter
Blend all wet ingredients with the dry ingredients to make a healthy muffin batter.
Healthy Apple-Bran Muffins (gf-df-ef)
Enjoy this healthy bran muffin full of fiber and omega 3’s!



 Healthy Gluten-free Apple Bran Muffins

1/2 cup water

1 Tbsp chia seeds

1/3 cup almond milk

1/4 cup honey

1/4 cup coconut oil

1 large overly ripe banana (mashed)

1/2 an apple (diced)

1/3 cup oat bran

1/3 cup ultra-fine brown rice flour

1/3 cup tapioca starch

1/3 cup almond meal

2/3 cup rolled oats

1 tsp baking powder

1 tsp baking soda

1 tsp cinnamon

1/4 tsp nutmeg


Preheat oven to 350 degrees. In a small bowl add water and chia seeds. Set aside for 10 minutes. In a small mixing bowl, mash banana. Add coconut oil, honey, and almond milk. After chia seeds have finished soaking in water, stir and add to mixture. In a medium-sized bowl, add all dry ingredients and blend until well incorporated. Add liquid to the dry ingredients and stir in diced apples. Place in prepared muffin tins and bake at 350 degrees for 20-25 minutes or until centers are fully cooked.

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