While I was in London last November, a few colleagues and I developed a quick morning ritual: meet at the Starbucks on Berkeley Street before heading to the office.
Because Starbucks didn’t offer gluten-free baked goods, and because I’d rather enjoy something homemade than processed pastries, I started bringing a coconut muffin top in my purse. Sitting with the group, Venti Calm Tea in hand while they enjoyed scones and lattes, made the mornings feel normal and cozy.
On one visit, Lea, my boss, ordered Starbucks’ “Rise and Shine” muffin — a breakfast muffin full of apple, raisins, carrot, pineapple, cranberries, sunflower seeds and pecan pieces. The little poster in the window touted it as “a source of fibre.”
It looked delicious, and suddenly my humble muffin top felt insignificant.
By the time I returned to my hotel more than 16 hours later, that golden muffin was lingering in my mind — a strong signal I needed to recreate it when I got back to Canada. For three months I forgot about the idea, but when I finally planned the recreation I researched the Starbucks nutrition facts to guide my version.
A few notes from that research:
- 448 calories — high for a breakfast muffin. I reduced oil in my version to lower the fat and calorie content.
- 6g protein — a reasonable amount that I aimed to preserve in my recipe.
- 31g sugar — far too much for my morning. Instead of refined sugar, I sweetened with a touch of maple syrup and the natural sweetness of dried fruit.
- 2.8g fiber — to keep good fiber content without glutenous ingredients, I used flax seed and other gluten-free alternatives.
I put together ingredients that would recreate the texture and flavor while keeping the muffin gluten-free and less processed. The result? The best muffin I’ve ever made. I say that often, but I truly love these. My neighbor Shawna agreed when she tried them.
- 3 eggs, at room temperature
- 2 tablespoons coconut oil, melted
- 2 tablespoons coconut milk
- 3 tablespoons maple syrup
- 1/4 teaspoon pure vanilla extract
- 1/4 cup coconut flour, sifted
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon baking soda
- 1/2 cup shredded carrots, drained
- 1/2 banana, chopped into rough chunks
- 2 tablespoons unsweetened raisins or dried currants
- 2 medjool dates, pitted and finely chopped
- Topping
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds, chopped
- 1/2 teaspoon whole flax seed
- Preheat oven to 400°F and line 6 muffin cups with paper liners. Set aside.
- Combine the dry ingredients in a small bowl.
- Whisk the wet ingredients in a medium bowl.
- Add the dry mixture to the wet and stir until just combined.
- Fold in shredded carrots, banana, raisins, and dates until evenly distributed.
- Fill the prepared muffin cups and sprinkle the seed mixture on top.
- Bake for 15–20 minutes, or until a toothpick inserted in the center comes out clean. Mine took 17 minutes.
Is it wrong that I’m planning to bake a batch to take with me to India? They should stay fresh for a couple of days, and they’re perfect for travel breakfasts.
