Cheesy Apple Bacon Muffins [gluten free]

This blog used to basically be a muffin blog. I ate a muffin a day. Muffins and eggs, muffins and greek yogurt, muffins for dessert, muffins for snack.

And then I got muffined out.

And then I got more paleo.

And now the muffins are back.

Cheesy Apple Bacon Muffins

Recipe: Makes 6 muffins – Gluten free, Primal adaptable, Sugar free

  • 1/3 cup coconut flour
  • 4 eggs
  • 1/2 cup oat flour (you can make your own!)
  • 1/4 cup real or sugar-free maple syrup (depending on your needs…and politics)
  • 1 cup diced pink lady apple
  • 1/2 cup sharp cheddar cheese, shredded + extra for topping
  • 4 slices crispy bacon, nitrate free
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Primal version: 6 eggs and 1/2 cup coconut flour, no oat flour.

Directions – Preheat the oven to 400 degrees. Microwave the bacon until crispy, about 5-6 minutes. Pour the grease into a jar and lay the bacon on a paper towel to dry. Dice the pink lady apple and set aside. Grate the cheddar cheese and set aside. In a large bowl, beat the eggs with the coconut flour. Add the oat flour (I simply ground up oats in a blender until powdery) and maple syrup (I use Joseph’s Sugar Free with malitol) and beat again. Sprinkle the salt and baking soda over the batter and stir. Crumble the bacon into chunks and bits. Fold the apples, cheese, and bacon into the batter. Bake for ~20 minutes, or until the muffins have risen and are just lightly browned.

come to mama.

bacon never looked so cute

I’m on a bit of a life high right now. Yesterday was my first day at my LINC (low income housing) volunteer position. I got there early and helped my supervisor set up the room for the after school/summer program for the kids. The kids trickled in around 2:15 and had Enrichment until 4. I helped the cutest pair of 6 year old twins I have ever seen with their reading and writing. One of them has an afro mohawk and was really into his work and getting as far through the workbook as possible. The other was completely disinterested in working and just kept gazing off at the other kids who had already finished. He simply didn’t believe in himself! He thought everything was too hard for him. I kept telling him that he could do it – he could do whatever he wanted to accomplish as long as he didn’t give up and worked at it. We got through a few pages, but then it was snack time. During snack, my supervisor introduced me and we had the kids go around and introduce themselves. They ranged in age from 6 to 14 and were all very lively. Next, I had an hour to teach them anything. I started out with asking them to name a food they like and a food they don’t like.

They liked chicken, carrots, pizza, mashed potatos, tamales, fish, and chocolate. They didnt like broccoli, sea food, peppers, peas, onions and more broccoli.

Next, I asked them to name a food they thought was healthy and a food they thought “wasn’t good for them.” They thought carrots, lettuce, broccoli, watermelon, and olives (?!) were healthy. They thought cake, chocolate, gravy, bacon, cupcakes, ribs, and pizza was not good for them. I told them that we needed to move ribs to the good list because it was such a great source of protein.   That lead to a great little conversation on why and how protein helps us grow up and get stronger.

The main thing I wanted to get out of this first session was seeing how much they knew about the food groups, what the thought was healthy versus not, and what kinds of foods they liked.

The most successful part of the lesson was when I asked them to look at the list of foods they said were bad for them and figure out what the cake, chocolate, and cupcakes had in common. Silence. Eventually, one of the older boys screeched SUGAR!!!

 I asked them why sugar was bad for them… Silence again. Come on you guys, why is sugar bad for you? A boy in a 49ers hat raised his hand and mumbled “because it makes you fat.” This gave me a way to talk about how eating too much sugar and not moving around enough can make us gain weight because our cells aren’t eating all of the food we are giving them. The more we move around, the more our cells will eat the food that we eat.  It we eat too much sugar and don’t do anything, the food will become fat on our bodies. Also, sugar may give us energy at first, but then it will make us sleepy and leave us with less energy than we had before. They all seemed to understand and were particularly interested in why sugar leaves us tired and why protein helps us get stronger. I did my best! They also wanted to know what was wrong with my foot (I didn’t drink enough milk and yogurt growing up and didn’t wear proper shoes to work out in) and what that thing on my arm was (its a machine that measures my heart rate and steps every day to make sure I am active enough). 

I have three more sessions with them, so I’m thinking of theming one veggies, one fruits, and one protein/dairy. I contacted Chobani and they are going to send me yogurt to give the kids! I am so excited – I am sure that none of them have been exposed to greek yogurt!

Thank you to the couple of you that gave me suggestions. I really appreciate it. Have a wonderful weekend, everyone!

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13 responses to “Cheesy Apple Bacon Muffins [gluten free]

  1. Karen Branigan

    You can bet those children will remember you! What an exciting opportunity you have spending time with them. You really put the positive spin on it all by letting them know they can move the ribs from the not so good category to the healthy category! Keep it up!

    Karen

    • Thank you so much Karen! I wish I had more expertise so that I could really give the kids the best mini education possible, but I will do what I can!

      ________________________________

  2. Awesome! Also love that Chobani is being helpful! I was eating my daily blueberry Chobani as I read this. Hah!

  3. Sounds like you did a great job with the kids! It’s easier than you think to get them interested in what you have to talk about, especially if you ply them with food ;).

    Um, and those muffins look bomb. I think I have all of those things in my kitchen right meow. I know what I’m making tonight.

  4. Aww, sounds like a cute nutrition lesson. Good job!! Big respect to you cause I’m baddd with kids haha

  5. What you do is great ! I’m sure they will love Chobani =)

  6. Reblogged this on barefootandprimal and commented:
    YUM!

  7. It sounds like you knocked it outta the park!!! Congrats and see??? I knew you could do it. :)

    I want those muffins in THE worst way, like right now, but the cheese…. Damn Paleo. That’s okay, I’m off to make the BBQ Peach & Coconut Chicken! Cheers, and congrats again!

  8. How can ribs be healthy? They are more fat than meat and that fat certainly isn’t good for you. Sure, we need to eat fat in our diets, but it is preferable to have it from sources like the olives (mono-unsaturated) vs. the saturated fat of ribs. Not to mention all the sauces (or rubs) people put on ribs aren’t healthy, either.

    Meat is good source of protein, sure. But there are some cuts that are far better than others, and ribs are one of the ones that’s not so great. (Same is true for bacon–even nitrate free bacon. Too bad, because I LOOOOVE bacon. Who doesn’t? lol)

    BTW, the muffins look fabulous! I’ve never seen coconut flour for sale, though, not even in the nutrition department part of my local store. Where do you find it?

    • Well I disagree with you on your comment regarding fat and I have written several posts regarding the fallacy that saturated fats are bad for us. There are lots of great studies out there that can clear this up if youre interested. Also, I buy my coconut flour at the co-op or Whole Foods but you can also purchase it online. I hope you do! Its delicious. :)

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  9. I love that you’re teaching these kids good nutrition! The only thing I would think of doing additionally, is teach them how to read labels. That was the biggest eye opener for me. I used to be a whole wheat eating health nut and just read the “advertisements” on the packaging (Fiber! Heart Healthy! Low Fat! Reduced Sugar!), instead of reading the actual ingredients list. Packaging is designed to be misleading and kids need to learn how to read through that. I admire you getting them chobani greek yoghurt and it certainly is healthy, but lots of people think yoplait (banana and strawberries, low fat!) is the same thing. If they learned to read the fact that the first ingredient is SUGAR or CORN SYRUP, that would be a skill that would stay with them forever.

    • that is BRILLIANT. That is going to be my next lesson plan – thank you SO much. I already found the perfect print out worksheet for them!

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