We’ve always loved how simple ingredients can create something truly delightful, and our GAPS Raisin Muffins recipe is no exception. Drawing from the Gut and Psychology Syndrome diet, these muffins offer a wholesome twist on a classic treat that’s perfect for supporting gut health without sacrificing flavor.
Packed with juicy raisins and easy-to-find items, they’re a go-to for busy mornings or a quick snack. We’re excited to share how this recipe brings together nutrition and taste in every bite, making it a staple in our kitchen for those seeking a healthier baking option.
Ingredients
In our GAPS Raisin Muffins recipe, we focus on simple, nutrient-dense ingredients that align with the Gut and Psychology Syndrome diet to create a delicious, gut-friendly treat. Below, we list the ingredients in the order they are used, starting with dry components followed by wet ones and add-ins. We’ve noted any necessary prep specifics for accuracy and ease.
- Almond flour (2 cups, blanched and finely ground – sift if clumpy to ensure even texture)
- Baking soda (1 teaspoon – ensure it’s aluminum-free for better gut health compatibility)
- Salt (½ teaspoon, fine sea salt – this enhances flavors without overpowering)
- Honey (¼ cup, raw and unfiltered – warm slightly if crystallized for easier mixing)
- Eggs (3 large, free-range – beat lightly before incorporating for better binding)
- Coconut oil (¼ cup, melted – use organic to maintain the recipe’s purity)
- Apple cider vinegar (1 tablespoon, raw and unfiltered – adds a subtle tang and aids in leavening reaction)
- Raisins (1 cup, organic and unsulfured – soak in warm water for 10 minutes and drain to plump them up for juicier muffins)
For a quick nutritional overview, here’s a markdown table summarizing key stats per serving (based on 12 muffins):
| Nutrient | Amount per Serving | % Daily Value (DV) |
|---|---|---|
| Calories | 180 | 9% |
| Protein | 5g | 10% |
| Fiber | 3g | 12% |
| Total Fat | 12g | 15% |
| Carbohydrates | 15g | 5% |
Note: These values are approximate and can vary based on specific brands; always consult a nutrition calculator for precise details.
Equipment Needed
Before we mix our GAPS Raisin Muffins, let’s gather the essential tools to ensure a smooth baking process. Having the right equipment on hand makes preparation efficient and helps achieve that perfect texture and rise we love in these gut-friendly treats.
We recommend organizing your tools based on the steps ahead, starting with measuring and mixing, then baking and cooling. Below is a detailed list of the key items, grouped for ease:
- Mixing Bowls: At least two medium-sized bowls—one for dry ingredients like almond flour and one for wet ingredients such as eggs and honey—to prevent cross-contamination and ensure even blending.
- Measuring Cups and Spoons: A set of dry measuring cups (for flour and baking soda) and liquid measuring cups (for honey or other liquids), plus spoons for precise measurements. Accuracy here is vital for the muffins’ texture and nutritional balance.
- Whisk or Wooden Spoon: A sturdy whisk for incorporating air into the batter or a spoon for gentle folding of raisins, helping maintain the muffins’ light, fluffy consistency without overmixing.
- Muffin Tin: A standard 12-cup tin lined with parchment cups or greased for easy release. This is our go-to for creating uniform, perfectly baked muffins that hold their shape.
- Oven: A conventional or convection oven preheated to the right temperature—essential for even baking and activating the baking soda for that ideal rise.
- Spatula and Cooling Rack: A silicone spatula for scraping bowls clean and transferring batter, paired with a wire rack for cooling muffins post-bake to avoid sogginess and preserve their fresh flavor.
| Equipment Item | Quantity Recommended | Primary Purpose |
|---|---|---|
| Mixing Bowls | 2 | Separate dry and wet ingredients |
| Measuring Cups and Spoons | 1 set each | Ensure precise measurements |
| Whisk or Wooden Spoon | 1 | Blend ingredients evenly |
| Muffin Tin | 1 (12-cup) | Shape and bake muffins uniformly |
| Oven | 1 | Provide consistent baking heat |
| Spatula and Cooling Rack | 1 each | Handle batter and cool muffins |
Instructions
We guide you through crafting our GAPS Raisin Muffins with simple, precise steps that ensure a moist, flavorful result packed with gut-friendly nutrients. Let’s turn those wholesome ingredients into a delicious treat.
Prepare the Ingredients
Before we begin, we’ll organize and prep our ingredients in the order they’re used to streamline the process. Start by measuring 1 cup of almond flour and sifting it to remove lumps for a lighter texture. Next, add ½ teaspoon of baking soda and whisk it into the flour to activate its leavening properties. For the wet components, crack 2 large eggs into a bowl and beat them lightly until uniform. Measure ¼ cup of honey for natural sweetness, and rinse ½ cup of raisins under cool water then pat them dry to enhance their plump, juicy burst in every bite.
Mix the Batter
We’ll combine the ingredients to create a smooth, aromatic batter. In a large mixing bowl, add the sifted almond flour and baking soda, then stir vigorously with a whisk to blend them evenly. In a separate bowl, pour in the beaten eggs and honey, whisking until the mixture turns glossy and fragrant. Gradually fold the wet ingredients into the dry ones using a wooden spoon, stirring in a circular motion until fully incorporated—aim for a thick, cohesive batter without overmixing to keep the muffins tender. Finally, gently fold in the prepared raisins for even distribution, ensuring each muffin will have pockets of sweet, chewy goodness.
Bake the Muffins
With the batter ready, we’ll bake to golden perfection. Preheat your oven to 350°F and line a standard muffin tin with paper liners or grease it lightly. Spoon the batter into the tin, filling each cup about ¾ full to allow for even rising. Slide the tin into the center of the oven and bake for 20-25 minutes, or until the tops are golden-brown and a toothpick inserted in the center comes out clean—the aroma of warm raisins and almonds will fill your kitchen, signaling a batch of irresistibly fresh muffins.
Cool and Serve
Once baked, we’ll cool the muffins to set their texture and enhance flavors. Remove the tin from the oven and let it rest on a cooling rack for 5 minutes, then carefully transfer the muffins to the rack to cool completely for another 10-15 minutes—this prevents sogginess and lets the nutty sweetness intensify. Serve them warm as a nutritious breakfast or snack, perhaps with a pat of grass-fed butter for added richness, making them a versatile staple in your gut-healthy routine.
Make-Ahead Tips
As we explore ways to fit our GAPS Raisin Muffins into your busy routine, making them ahead of time ensures you always have a gut-healthy snack ready. These muffins hold up well when prepared in advance, preserving their moist texture and sweet, juicy raisin flavor for days. Below, we break down the best strategies for preparation, storage, and reheating to keep your muffins tasting fresh and nutritious.
Preparing the Batter in Advance
One of our favorite time-savers is mixing the batter ahead. Simply follow the steps up to combining the dry and wet ingredients, then cover the bowl tightly with plastic wrap or transfer it to an airtight container. Store it in the refrigerator for up to 24 hours. This method keeps the batter from oxidizing, maintaining the nutty almond flour aroma and preventing the raisins from becoming soggy.
Baking and Storing Options
Bake a full batch and store the muffins for later enjoyment. After cooling them completely on a rack, as detailed in our instructions, place them in an airtight container or freezer-safe bag. For short-term storage, keep them at room temperature for up to 3 days, where they’ll retain their golden-brown crust and soft interior. If you need longer shelf life, freeze them for optimal freshness—here’s a quick breakdown:
| Storage Method | Duration | Key Benefits |
|---|---|---|
| Room Temperature (airtight container) | Up to 3 days | Easy access; preserves the warm, comforting flavor for quick snacking. |
| Refrigerator | Up to 1 week | Slows down moisture loss, keeping the muffins’ tender crumb intact for mid-week meals. |
| Freezer | Up to 3 months | Locks in the fresh-baked taste and nutrients, ideal for GAPS-friendly meal prep. |
Reheating for Best Results
To revive the muffins’ irresistible aroma and taste, we recommend reheating them gently. For refrigerated or room-temperature muffins, warm them in a preheated oven at 350°F for 5-7 minutes to restore that just-baked fluffiness. If thawing from the freezer, let them sit at room temperature for 30 minutes first, then reheat as above. Avoid microwaving, as it can make the texture rubbery—opt for the oven to keep the raisins plump and the overall flavor vibrant. With these tips, your GAPS Raisin Muffins stay a convenient, delicious staple in your gut-healthy lifestyle.
Conclusion
We’ve crafted this GAPS Raisin Muffins recipe to make gut-healthy baking both simple and enjoyable. It’s a versatile treat that fits effortlessly into your daily life. We’re excited for you to experience the balance of flavor and nutrition it offers. Try it today and make it a staple in your wellness routine.
Frequently Asked Questions
What are GAPS Raisin Muffins?
GAPS Raisin Muffins are a nutritious recipe inspired by the Gut and Psychology Syndrome (GAPS) diet. They use simple, gut-friendly ingredients like almond flour, honey, eggs, and raisins to create a delicious, moist treat that supports digestive health. Perfect for busy mornings or snacks, they combine flavor with benefits like fiber and protein.
What ingredients are needed for GAPS Raisin Muffins?
You’ll need almond flour, baking soda, honey, eggs, and raisins as the main components. Start with dry ingredients like almond flour and baking soda, then add wet ones such as honey and eggs, and fold in raisins. All are chosen for their nutrient-dense, gut-supporting properties, ensuring a simple, healthy bake.
How do I make GAPS Raisin Muffins?
Begin by sifting almond flour and mixing with baking soda. Whisk in wet ingredients like honey and eggs to form a smooth batter, then fold in raisins. Pour into a muffin tin and bake at the recommended temperature until golden-brown. Cool on a rack for the best texture, making them easy to prepare in under 30 minutes of active time.
What equipment is required to make these muffins?
You’ll need mixing bowls for dry and wet ingredients, measuring cups and spoons for accuracy, a whisk or spoon for blending, a muffin tin for baking, and an oven. A spatula helps with batter handling, and a cooling rack ensures even cooling. Keep everything organized for a smooth process.
Can I make GAPS Raisin Muffins ahead of time?
Yes, prepare the batter up to 24 hours in advance and store it in the fridge. Bake muffins and keep them at room temperature for up to 3 days, in the fridge for a week, or freeze for up to 3 months. Reheat gently in the oven to preserve texture and flavor, making them ideal for busy schedules.
How should I store GAPS Raisin Muffins?
Store baked muffins at room temperature in an airtight container for up to 3 days. For longer freshness, refrigerate them for up to a week or freeze for up to 3 months. Thaw in the fridge and reheat in a warm oven to maintain their moist texture and delicious taste.
Are GAPS Raisin Muffins healthy?
Yes, they’re made with gut-friendly ingredients like almond flour and honey, providing nutrients such as fiber, protein, and healthy fats. Each serving offers balanced calories with benefits for digestive health, but nutritional values can vary by brands. They’re a tasty way to support a GAPS diet while enjoying a wholesome snack.