Eat the Fat + Raspberry Muffins

24 Mar

This weekend I had just finished breakfast with my dad and stepmother, and was sipping on my 4th cup of coffee when the waitress accidentally delivered a plate of delicious-looking raspberry muffins to our table. Though our plates had literally just been cleared and we were stuffed to the gills, we somehow made silent group eye contact. We were all thinking the same thing – do we send these back?  Finally someone (not me) spoke up, informing our server that regrettably, we did not actually order 4 raspberry muffins. Which, you know, I suppose was for the better – commercial muffins can be kind of a dietary disaster, and maybe possibly I suppose not completely necessary after pancakes. However, I thought about them all weekend long, determined to find a healthy version to share with you.

So I did a little digging for the best healthy muffin base on the Internet and have to say, I’m quite alarmed by the number of low fat versions that popped up when I searched for “healthy.”

People. It’s the year two thousand fourteen.

Low fat does not (necessarily) equal healthy. Ugh.

IMO, the low-fat muffin represents everything that’s wrong with our food culture. I know that this goes against everything you learned once upon a time, and I understand that it’s hard to let go of your 30 calorie Kraft Singles and fat-free sour cream. But really guys, some things were meant to be left in the past, such as combat boots, denim on denim and fake-ass low-fat foods.

De-fatting foods is a real problem. Why? Because most of the fat in muffins comes from plant oils, a source of “good” fats. When you take the fat away, what do you have left? White flour and sugar – aka, refined carbs. So, quick science lesson, compliments of When eaten without fat, refined carbs are broken down by your body in like, 2.5 seconds. When that happens you experience a quick spike in insulin immediately followed by a quick drop in insulin, and then guess what?

You’re hungry again.

If that’s not enough, in order to compensate for lost flavor and texture, extra salt and sugar are added to replace the flavor otherwise provided by the fat, leaving you potentially lethargic…bloated…must I go on? This is why cultures who eat fat – Mediterranean cultures, the French, etc – don’t get caught up in this cycle.  They eat a little fat with their meal, feel satisfied, and carry on with their day.

How tricked do you feel?!

So eat the fat. Oh, and make these muffins, because they’re gorgeous and delicious. Just like you.





Adapted slightly from

  • 1 Cups Almond Flour (Spelt might work too, but I can’t vouch personally)
  • 1 Egg
  • 1 Egg Whites
  • 1/8 Cup Maple Syrup
  • 1/4 Tsp Baking Soda
  • 1/2 Tbsp Apple Cider Vinegar
  • Pinch of Salt
  • 1/2 Tsp Vanilla Extract
  • 1 Tbsp Coconut Oil (or Other Healthy Oil)
  • 1/2 Cup mashed raspberries

Optional: 1/3 c rolled oats


  1. Pre-heat oven to 350 F.
  2. Place all ingredients excluding mashed raspberries into a food processor or kitchen aid and mix until smooth.
  3. Stir in raspberries
  4. Line a cupcake tray with cupcake holders
  5. Fill cups 3/4 full and bake for about 25 minutes

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