um Facebook YouTube and Instagram hello happy Saturday it's Danny speeds here with my daughter Katie speeds from clean and delicious and today we are guys we're going to show you a Mother's Day recipe that we're thinking of making for Mother's Day you could add this to a brunch recipe or you could just keep it real simple serve it with a little fruit salad and some coffee and you guys are ready to go so Katie do you remember the name of the recipe we're making today Hey ahh paleo paleo blueberry lemon muffins paleo blueberry lemon muffins so guys as always as you're tuned in say hello let me know who's watching and where you're watching from and we're going to jump right into this very simple recipe now it is a paleo recipe so we're not using any whole wheat flour the kind of flour we're going to be using today is coconut flour and coconut flour is very light it's high in fiber and it's very absorbent so when you work with coconut flour you'll notice that you use a little bit of flour with a lot of liquid so in this case Katie what are we using today a lot of a lot of eggs right because that's going to help to bind the muffins so Katie is going to start cracking some eggs for us and we're going to be using 6 whole eggs ok so crack them in there and then let me get you a bowl to put the shells in then you can put your shells right in here okay so do you have any tips maybe about cracking eggs that you've learned along the way there YouTube can you hear us when you crack eggs don't like when you're done cracking and so you should go and wash your hands and a tip is to just do a little bit and then just get your cheese thumbs up there open up and actually kind of with these so they don't show us right she'll use the eggs the shells right so that's right guys so whenever you're working with raw eggs when you're done you want to give your hands a rinse so we're gonna be using 6 whole eggs for this recipe for people who are interested in using egg whites you can swap out you would go to egg whites for every egg or you could go half and half okay got that done okay so you too can you hear us I'm not here getting to seen anybody comments or anything no okay would you have to press any buttons no no just want make sure they hear alright if you guys on YouTube if you can hear us say hello Facebook who's tuning in let me know okay that's fine so once you've got perfect the six eggs in the bowl Katie you're gonna run off and go rinse your hands you can go to the bathroom we do that and come right back okay and first I'm gonna give those a nice little beating in the in the in the ball she just want to whisk it together and basically we're just doing that so we can get the eggs and the egg whites all mixed together and I don't think I mentioned it but the oven should be a 350 degrees okay cuz that's what these are gonna cook at 350 degrees for about 35 minutes okay so once I've got the eggs all be in and ready to go I got to tell you guys these like coconut flour recipes are some of the easy some of the easiest recipes to do could you really just dump in mixers they're very forgiving okay next up we've got would you want to tell something ahead also if you are clamoring it also here mixing it and you have some of the little goopy um yellow losers not the yolk stuff the yolk right here as you can see um you can just turn your bowl around as you're using right now it's facing you so my hand open go smashing it and let me just keep your hands clean yeah keep your hands clean okay so to the eggs I'm gonna add a quarter cup of apple sauce and I've also tried this recipe with yogurt guys both work okay so if you do they're very yummy they both are very yummy so if you like dairy you could do yogurt otherwise I'm doing applesauce then I've got a half a cup of melted coconut oil okay now you could also do butter here I would recommend doing pastured butter that's exactly half a cup you got it I which are going to notice about this recipe which is different than most muffin recipes is that this does not have any refined flours and it's going to be lower on the sugars right normally muffins have a lot of refined carbs and a lot of sugar in them this is more protein and healthy fat based right so it's good for blood sugar levels and I find it to be very satisfying I find that it keeps getting IQ Graner Judas Graham right grandmas working on her blood sugar um I find it to be very they're very satisfying okay so Laura always blogs hello Laura hello Laura always vlogs on YouTube thanks for tuning in ok next up we've got a teaspoon of vanilla okay don't do it on the board though oh yeah okay umm which honestly I'm out of so I'm skipping the vanilla so that just goes to show you that the recipe is very forgiving and for our sweetener can you tell them what this is we are using no sphere so quarter cup of maple syrup if you didn't have maple syrup you could also do honey but we're just using a quarter cup that's all it takes for the for all 12 muffins so again not a ton of sugar not a lot of sweetener and no refined sugars which is beautiful um and then we've got our coconut oil I mean coconut flour so if you're not familiar with coconut five you've never worked with it this is what it looks like it's very fine and you're gonna see it's very absorbent so it's gonna thicken up this little bit is gonna thicken up Mike is more crazy okay got it ooh boy okay stepping off to fix my mic go ahead and stir keep it low and just get it all in the bowl and while she's stirring I'm going to add in 1/4 teaspoon of kosher salt and 1/4 teaspoon of baking soda go ahead and sprinkle that in could you do this with almond flour thee so you know yes but you would have to make some adjustments because almond flour isn't quite as absorbent as the coconut flour so you might have to just adjust the amount of eggs to flour a little bit so I couldn't tell you exactly what that would be but I don't think it would be too different if I were you what I would do is maybe start with like one or two less eggs start with a half a cup of almond flour and then just kind of notice the Bauder and you need a little more liquid you need more flour and then add in that way but I think you could definitely get it done okay so I'm going to just give this a big base stir and then you'll take over again okay so we just want to get it going to get the clumps out of there and you'll see that that the batter is kind of like this beautiful golden color if you wanted to speed the job up you could pull out a hand mixer but I got to tell you I would much rather do less dishes and mix more by hand okay so go ahead you keep going now I want to give you another tip on this guy we're doing oh my gosh you know what we didn't do one of the most important parts the lemon zest let me get my lemon so um so there's six there's six eggs in there keep stirring girl just a little recap the people all right let's do the lemon zest really quick because it's has to get in there could you if you didn't like lemon you could skip it but I really feel like the lemon and the blueberries are what makes this a muffin it's so springy it's perfect for this time of year when the berries are fresh and coming out so remember guys whenever you're doing a lemon zest what you want to get off is this bright outer lemon Oh skin but you see where it turns white we do not want that that's called the pit then that is bitter we want the lemon zest the skin where all the oils are that fresh bright lemon flavor and a little goes a long way so I use like a about a tablespoon for this recipe and I always wash my lemon before I just it okay a lot of times we don't think to wash our lemons because we're using the juice but in this case you want to wash it and if you can do organic go organic because do this give the skin is what tends to hold catch a lot of the so want to know what this makes releases paleo well because it's free of greens it doesn't have its grain free and it's free of refined sugars it just uses a little bit of maple syrup just sweeten it okay so that lemon zest is going in and Witney along with a big fat heaping half a cup of fresh blueberries that we washed and dried you want to try to get the blueberries dry because if you put them in their wet you know I put good Katy caught a stem that we missed nice so guys recipes like this are perfect if you want to get your kids cooking in the kitchen because they're very forgiving they're very like dump and go as you can see Katy could do almost every single step that's involved so it's a great recipe especially with mother's days coming if you want to cope with your kids or have them feel a little empowered in the kitchen it's a great place to start right Kay yes absolutely so this I will tell you very important you have got to really grease the cookie sheet I mean the the muffin pan because these muffins will stick so you have to give it a good grease you could either take a digitizes here we had a big problem right we had a bit of a problem with our other muffins because some of them did a pretty they broke on the bottom because I did it I did it quick we're fine that one is okay but I greased them really fast so you have to make sure that they're well oiled so you could do this with a little bit of butter you could do it a little bit of coconut oil or you could do some cooking spray but you just have to make sure that you're doing a very thorough job okay so I'm gonna give these a quick spray Daphna one satoshi can order one of these muffins for a coffee more absolutely Daphne how we gonna get that team I would love that alright once we've got these all spread down what I like to get the muffins in there is this had applesauce on it let me give it a quick rinse can you see show them how it's thickened up do you see how the coconut oil is so absorbent and how the dough if the batter has really thickened up and it gets thicker kind of as it sits because the coconut oil absorbs you know how are you while your kids are waiting Wow you spray the pan they can also take the fork or whatever you have and make fire it's like iron you can make fun shapes there you go always looking for a party around here those K from South Africa says hello hello thank you for joining us can you freeze these yeah absolutely these are great to freeze and you know what they're great I personally love I love this flavor for breakfast they're great you want try one but I love them like crumbled on top of some plain Greek yogurt so you do a scoop and then into the pan you go and so what we do you go ahead and keep working on that what I do is you go through them all you try to get an even amount in each Cup if you have any left over you go back and even it out then you're going to put these in the oven at 350 degrees for 35 minutes or until they're cooked through now once they come out you want to let them cool completely and then if you've never worked with coconut flour before I just want to show you okay so here's a finished muffin right you see what it looks like um coconut flour is very light and fluffy like can you see it's almost I almost want to say it's a little spongy I know that probably doesn't sound like the most appetizing term but it's really yummy it's very light it doesn't have the same weight as wheat flour so if you don't like wheat flour if it doesn't work for your body which is not the case for me I just like to experiment with different ingredients this is a great flour to experiment with Cady you want to do a tester the cupcake the cupcake cup holders day what are we deciding those okay so I did you can see I did some here see this one has a cupcake holder because I did a batch we ate the rest of them medals like they steam at the bottom my husband thought they were better without the cupcake holders because he felt like ones in the cupcake holders tasted like they steamed on the bottom rather than getting like a nice golden edge so and you can definitely do it but that was our conclusion okay Leo's spoon yep we used just a quarter teaspoon quarter teaspoon of baking soda quarter teaspoon of salt now Katie did these and you did lovely but they're a little bit big which is why we didn't get all 12 out of them right so normally what I would do is just go a little bit smaller just to get 12 muffins but either way works you can make them bigger and just get less muffins right just depends how you prefer guys or you could even get those little mini muffin cups and make them that way now if you wanted to very the flavors you could also do this like are ingesting cranberries or maybe do some pecans and chocolate chips you'd like that one right only chocolate she's a chocolate girl chocolate runs in her blood ok and that's it guys so I would take these pop them in my oven 350 degrees okay I'll do that after something about the finish okay we've got the finished product and this is what we've got you want to be a test okay yeah tell me what you think okay but yeah but you can taste it broken still tastes the same holds on already decide which one we want to taste oh it's just trying not to run out the door it could be here but the ice cream man is outside he knows look he knows we live here he's slowing down in front of our house no no no good he's the muffin there's plenty of time for ice cream no no no you're not getting ice cream right all right I'll talk about if you get took a big bite you gotta take that route she's gotta take the on-camera bite you take the little bite hey what do you think about it what do you think about it not bad thing but yummy not better than ice cream but yummy they're very light they have great spring flavor that's what they make me think of the spring in the summer and it's because of the fresh berries and the lemon zest so I highly recommend trying these great for Mother's Day but great for meal prep too if you just want something like during the week with a cup of coffee or for breakfast that's convenient and delicious this is for you my friends myself normally I will put them in an airtight container and I would store them in the fridge they can also be frozen can you microwave a toast Ann yeah absolutely um they're a little delicate for a pop-up toaster but we have a toaster oven they're much easier to toast up so that would be my tip there see if I can get any more questions here is a high-protein low-fat version of these high-protein low-fat okay you could you could do I'll tell you how you could do that right now you could do that by probably replacing some of the coconut oil with a little bit more applesauce um no you can't she cannot get some ice cream right now um where do you find coconut but don't you want to finish your thought on that one that's what I would do I would so I would you could try cutting back on some of the oil and doing a little extra apple sauce or some yogurt that's would be a good place to start if you wanted to cut back on the fat anyway um okay real quick yes just give me one quick rundown of all the ingredients that are in there okay guys so everything we use today we had six don't make that noise babe we had six eggs beaten 1/4 cup of apple sauce half a cup of melted coconut oil a teaspoon of vanilla extract quarter cup of maple syrup half a cup of coconut flour half a teaspoon of salt quarter teaspoon of baking soda 1 tablespoon of fresh lemon zest and then a heaping cup of blueberries and for those of you that are into calories each muffin has about 140 calories um three and a half grams of protein 5 grams of sugar one gram of fiber seven grams of carb and 11 grams of fat can you stop the to dead weight absolutely you just do two egg whites for every egg soggy says hi hi soggy alright guys thank you so much for joining us on this lovely Saturday afternoon I will see you guys back here soon and with some more clean and deliciousness and more okay except we don't have any ice cream right now can you say goodbye try Cheers only we had a glass of wine .
Video Description:
These Grain Free Blueberry Lemon Muffins are perfect for your Mother's Day menu or for weekend meal prep! PRINT RECIPE HERE: https://tinyurl.com/l5ruuht
BLUEBERRY LEMON MUFFIN RECIPE 6 eggs, beaten ¼ cup apple sauce ½ cup melted coconut oil 1 tsp. vanilla ¼ cup maple syrup ½ cup coconut flour ½ tsp. salt ¼ tsp. baking soda 1 tbsp. lemon zest ½ cup fresh blueberries
DIRECTIONS:
Preheat oven to 350 degrees.
Whisk together the eggs, apple sauce, coconut oil, vanilla extract, and maple syrup.
Add in coconut flour, sea salt, baking soda, and lemon zest and stir until everything is well combined. Gently fold in blueberries.
Divide batter into a 12-count muffin tin that is either lined with muffin cups or sprayed with cooking spray. Pop in the oven and bake for 35 minutes. Enjoy.
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good evening ramblas generative co-founder rumbles paleo and welcome to the paleo for your ice book live show we're into week three and for those of you who are used to the show already we are in the pre-show so we're here talking about today's topic which is obviously something totally spectacular and delicious as always and you can see it right there we're talking caked that's what we're talking about before we get into the show and hello I can see people on already hello Selena hello Denise hello Kobe I'm sure Maxine is there I can only see three people popping up those people who are here can you writer yes in the comments if you can hear me let's get technicalities organized hi off actually and I need to point out something we have a new staff member at Rumbles and she's helping me tonight Maxine is now employed by rumbles paleo and she has come on board to help me with social media and doing Facebook and Instagram and all those sorts of things so if I don't manage to see your message didn't I am NOT Denise Maxine will reply to you as much as possible because sometimes I find it really hard to keep up with all your comments there which is awesome because it means we're having such a beautiful conversation hello narrator hi Michael no cricket on tonight no cricket I got it right it's not the tennis and beautiful yes so Maxine will be replying to you guys in the comments and I'll just be chatting away and we're talking cake we're talking doughnut muffins now I was just gonna do a show show our muffins but I was making these muffins the other day and I was like these things taste like doughnuts they look like doughnuts let's call them doughnut muffins and that is what we're talking about tonight okay sir could you tell me what was your favorite cake growing up as a kid you know we've all had lots of birthdays and I bet you there was that one cake that you had that your mom or dad or Nana Russ family member used to make you that you just adored mine was what's a good chocolate ripple cake as a kid growing up I love that cake I used to beg my mum to make it for me and coat it with peppermint crisps or a be another I used to love it when she'd get a viennetta and stick candles in it for our birthday what was your favorite cake Michaels was Christmas cake Michael I wonder if you made the Jenice Christmas cake this year that was a good one cravings was chocolate cake and anyone what about those McDonald's ice cream cakes did anybody love those I used to love those cakes sand cake niro dah' I've never heard of sand cake is anyone else heard of sand cake what on earth is a santa cake please let us know Rhonda was another choc ripple cake whoo-hoo Rhonda we have so much in common it's crazy when you might comment that we're just like wow the same the same so Natalie was cheesecake and isn't it ground that in a paleo way of eating you can eat those raw cashew cheese cakes there's a really great substitute for the traditional dairy type of cheesecake and Michael says my daughter made it for me other Jenice Christmas cake did your daughter make the Jenice Christmas cake I think that's what you're talking about that sorry banana cake with Denise's favorite we took mushing so many different favorites there so our countdown is coming down we're at the 10-second mark which means we're going to get into the show Maxine says thanks guys sorry was humming you keep getting on oh I'm not sure what that conversation is about but anyway timer is counting down and I'm just saying no I don't have my normal attire and tonight my noble Rumble is t-shirt because I went outside to do something and my name is started talking to me and he had a few studies and it was just like really I was like oh my gosh I couldn't go you would let me go so I just running and here we are sorry let's stop the show welcome to the paleo sir you sure I am Jen Richards co-founder of grumbles paleo and creator of all of the rebels lifestyle hub which is where we store all our digital cookbooks and our digital community and videos and online community and my job is to make healthy eating fun delicious exciting spectacular a grand adventure that is something we look forward to doing and it is a beautiful job because I get to hang out with you guys all the time and tonight we are actually celebrating because it is January um in case you didn't know and I'm just looking for my slide how do I get rid of this I don't know how to get rid of this cake picture anyway we are celebrating your January cookbook and our January cookbook sale and we are investigating our cake module now many of you have been sending me private messages asking me why on earth mr. bumbles lifestyle have about what are these modules about you talk about cookbooks and modules and videos and tonight at the end of the show if you want to hold on and what I will explain it fully for you I will take you through everything so that you know and you can make a decision of if you want to join or not but a lot of you I see here are already members but let me tell you you you ever come up with an excuse not to eat healthy that I'm healthy is too hard healthy tastes disgusting healthy is expensive healthy is boring I just can't be bothered if you've ever used any of those excuses then you're gonna want to stay around and listen to what exactly all our interactive cookbooks are about because we teach you to look at a range of healthy ingredients and know from memory how to turn them into cakes like we're going to be making today so stick around for the end of the show so I can tell more about our general cookbook sale and how you can get up to 40% oh but let's dive into the show today I can see you guys are still all talking about your favorite cakes there which is exciting but we are going to replace there I can get rid of that picture now we are going to help you stop craving those cakes if you don't crave them already with the donut cakes that we're going to learn to make tonight so what are we even doing tonight oh where am I there I am this is what we're going to do hello it's funny this online software I use all of a sudden I'm being and then I'm small anyway we're going to quickly talk about why they program to one to eat cake it's not because we're willpower weaklings it's actually biological so this is interesting why sometimes we still want to down the double fudge chocolate Oreo cream cake with all the toppings like all of them hundreds and thousands whipped cream crumble chocolate even though we know it's not good for us why we still do eat it even though we technically don't want to because we know it's not the best first but we we eat it anyway well some of us do why we can still eat cake as part of a healthy diet and how to make those super delicious moist dense just amazing choc not chocolate muffin during us okay so that's what we're going to be talking about tonight let me get rid of this slide and let's talk about why we're programmed ate cake does anyone have any idea anyone nerve hi Karen welcome does anybody know why it is we want to eat cake that tight here in the comments there I'm gonna keep talking on and maybe some of you will agree with me start our bodies actually just thinking that they live in the priest great time of caveman our modern-day way of eating and being has only been around for 200 years yet humans have been around for millions of years our place on this planet as we know it now is like a tiny pinprick upon a pinprick on a pinprick of evolution Sir Michael because they taste great yes they do taste great though that is definitely a reason why but I'm back in the day but we should where's Bumi where is booming I think he's out playing with some goannas or something it's Australia dates Murray so he's gone to find all the Australian reptiles and marsupials to round them up for a good oldest rally at a barbecue sir I'll tell the story for him like millions of years ago cavemen were always expecting a famine of some sort you know there might be a drought there might be an ice age and what the body was actually programmed to do whenever it found some form of sugar which was very rare back then you know there might have been an odd beehive or there might have been an odd berry in the summer the body always thought maybe it's going to go into starvation so whenever it found sugar it would tell the human being to gorge on it it would be like eat as much of that as possible because pending doom is coming and you need a fatten up so that you can survive so have you ever experienced that feeling when you eat some form of sugar that you just can't stop that you just want to keep downing it downing and turning it until you're like passed out on the ground with drool coming out your mouth like her masseuse and garlic that's because the body has no stop signal when it comes to sugar specifically refined sugar because it wants you to eat it so we're not willpower weaklings for wanting to eat sugar it's just that we're programmed to actually be eating lots of it because of that doom that's coming so Kobe understands what that feels like or playing with a wombat Maxine maybe Benny he's playing in the one that we're rounding em up for this show need a BBQ so that is why we program to eat cake we're modern beings living in a prehistoric body so remember that next time you crave cake don't feel guilty don't punish yourself for wanting the sugar it's just something that we're programmed 2 to 1 so in a nutshell that's it and let's move on to point 2 so that's a bit of the reason why we still down the cake you know when you're at a party and there's the buffet of cupcakes and cheesecakes and you know they're not healthy for you and you're like I'm not gonna eat them I'm not gonna eat them but then you might say I'll hop just a little split off and then you have that little slew there and sometimes that turns into 2 or 3 or 4 pieces well there's another reason why not just the biological reason but there's also an emotional psychological reason and as most of you know I'm a counselor I work as an EFT tapping practitioner and also as a weight loss coach coach helping people to lose weight and to have a healthy relationship with their body and food and the thing is we have so many stories attached to food we have something in our head does anyone know what that thing is inside out head for some of us sometimes it feels like marshmallow because we get stressed and confused but there is a brain and human beings have this thing called the frontal lobe which is like a filing cabinet and it stores all our experiences this brain inside our head is just like a relic all it's doing is going I'm going to store that experience I'm going to store that experience and I'm going to follow them away or fall away far away far away so that as I go through life I've got something to compare what's happening now with something that happened in the past so I can understand what's going on the only reason I know what this computer is is because I've had so many experiences with it and I've learned what it is the only reason I know what this fridge over here is or microwave is because I've had so many experiences with it and I've stored that away in my brain so that I know how to interpret it now and how to use it now and that's the same when it comes to food and we're going to talk specifically about cake right now growing up we've had birthday parties we've had engagements we've had all sorts of celebrations in fact every celebration generally has a cake involved can you think of a celebration where cake wasn't involved even funerals people have cakes there's so many stories attached to cake specifically in the Western world now if we were born up in a country where they don't eat cake we could put a cake down in front of you and you'd be like what's that looks pretty but I have no idea what it is can we like you know you do a dance around it it would mean nothing to you you wouldn't want to eat it because you've never had an experience with it so that's another reason why we want to eat the cake now the human body is always trying to do one of two things it's trying to get him to pleasure or trying to get away from pain and what does cake actually do what purpose does it serve out of those two things it serves the purpose of both of them doesn't it it helped in the moments of stress in moments of tiredness and moments of overwhelm imagine just sinking your teeth into something sweet and doughy and amazing it takes away pain and puts people into pleasure not only that because we've had so many experiences with cake growing up with our families and birthdays and celebrations when were in pain we automatically put our safety and solution and love into things we believe have given us love so we turn to food many people turn to food so cake is all those time every time you have a piece of cake you're eating a piece of your past which is a beautiful thing but it can be painful for people who are trying to stick to a healthier way of eating so does that make sense to you let me know give me a little yes there in the comments if that makes sense and I wonder if anyone wants to share a happy celebration they have had what's that one experience with cake you've had that really really stands out I remember mine was that untrained cake from The Woman's Weekly cookbook who remembers The Woman's Weekly cookbook and there was that trained cake I always wanted the trained cake and one day my mom surprised me and made me the Train cake for my birthday who else had that Women's Weekly cookbook that cake cookbook growing up I used to read it like a storybook I loved it I was like I'm going to have the widt cake or I'm going to have the ghost cake I'm going to have the Barbie doll cake or the swimming-pool cake there were so many of those cakes that I wanted to have all right so that's another reason why we still eat the unhealthy cake it's not because we biologically want it it's because we emotionally want it and that's why we're making donut muffins paleo style tonight so that you can have your cake satisfy your biological need for it satisfy your emotional need for it and feel satisfied how does that sound I hope that sounds some like something good we make a Maxine made the Train cake for her brother's birthday cool it's a bit of a home cake to make I'm not that I've made it before but it looks kind of technical all right sorry I didn't even look at my notes to make sure I covered everything but let's get into why out donut muffin cakes are such a good idea for you to eat as part of a healthy way of eating or being or living there we go there I am this checking your comments my Nana made the most of our is it cake just really I think of cake and I think of my Nana now those are just nothing but warm bundles of love in my experience anyway and so cake gives you that warm bundle of love feeling doesn't it my mum and I would always go I can't quite see the end of your comment there Selina I was always given the custard said Natalie and I think some of your comments are being cut off on my thing there on Maxine has the castle cake yes the castle cake was cool I never got the castle cake high-back Oh a paleo nutrition out around most paleo nutritionists is online so if we have any nutrition questions regarding pay type them in the comments there and Beck can help you out and Bex actually come on in a good time because we're talking about why cake can be a healthy part of a diet so why is our healthy Paley and actually Bex on holiday so she's watching this on a holiday she's out on Lakes Entrance if anyone's there going up on a door take her a cup of tea you sit down and watch this with her um sorry BEC just telling everyone where you are alright um Michael loves cheesecake alright so let's talk about why you should why not what you should but why paleo doughnut muffins can be a healthy part of your life now I must put in a disclaimer here guys this information just comes in a broad general sense we don't take into consideration any individual conditions or illnesses you may have and we always recommend that you see a medical practitioner before you take on any form of new diet or new way of eating this is just a little bit of tip it's of information to help you and get you thinking of new possibilities and new ways to make healthy eating fun so it just needed to throw in that disclaimer there so why it's healthy to eat paleo during up muffins one they taste good like Michael said before and they make us feel good which gives us something that I like to call vitamin P does anyone know what the P stands for vitamin P stand for vitamin pleasure so many of us may include that I do this we're just rushing to get through our days we've got to get through our to-do list and we don't give ourselves permission to enjoy ourselves to stop and smile to stop and smell the roses or to stop and smell the cake in the oven and pleasure is so important to putting ourselves into that parasympathetic relaxation response which put the body into optimal digestive capabilities optimal calorific burning possibilities optimal metabolism optimal everything so it's so important that we take time as specifically when we're eating our cakes to sit and just be with the cake Maxine will be laughing at this just be with the cake and enjoy it breathe taking that oxygen oxygen fires up the metabolism it fires up your digestion and just let it go so if you are choosing to have cake whether it be paleo cake or unpay leoch cake give yourself a bit of permission to slow down and enjoy it I can't stress that enough when we eat these paleo do nut muffins we of course don't want some of the other cakes anymore Krispy Kreme I talked about donut - because donuts are one of my weaknesses I don't really have them very maybe once yeah but Donuts was a go-to thing for me the paleo muffins I'm about to show you I made with really amazing ingredients they've got a lot of eggs in them coconut flour ghee or butter and they are really satiating to the body they're good healthy fats which actually makes us feel full regular cake is full of sugar and flours very refined carbohydrates which actually don't satiate the brain or tell the brain that it's hard and you trician so we crave more food later on B with the sandwich better Maxine is laughing now lots of eggs so we get that protein boost now Beck will confirm with me on this when we eat the little bit of natural sugar that is in these muffins they've got honey or maple in them when we combine that with the protein from the egg and the fat from the eggs and the butter or oil which you'll learn about now it actually slows down that blood sugar spike we get if the fat and protein were absent okay so when we combine healthy fats and protein with this natural sugar we get that slow release of energy instead of the high sugar insulin spike which would result from eating normal cake and just correct me there back if I'm wrong and lastly I just wanted to confirm should we be eating these cakes all the time we always promote here to eat a balanced diet no you shouldn't eat cake all day every day no matter what type of cake it is you need your veggies you need more protein and you need your vitamins and nutrients from a wide range of foods okay so don't eat cake all day even don't eat these cakes every day have them every now and then to satiate that sweet tooth and those cravings you might get for something sugary or sweet all right sorry now hello I hope that all made sense guys can you see how having one of these cakes every now and then can actually help you stick to a healthier way of eating I know when I was switching over to a paleo way I met me I ate cookies believe it or not you will believe it because I now have a cookie company cookies were my very - I would make these Rumbles paleo which are now rubbles paleo cookies and they would help to set us mine by my sweet tooth and cuz they make me lots of nuts they actually filled me up which is the great thing about our products and which is why I still eat them every week alright so we are going to this is what we're going to make tonight now at any time if you want to get the direct link to the recipes just type muffin in the card the comments there muffin in the comments you'll get a message sent to your messenger hopefully can someone test that out for me to make sure it works I do test it out but sometimes what I test doesn't transfer it into working for you guys type it in and I actually have to get you to double opt-in so you'll get a message to say type in another word because we need to make sure we have your permission to actually send it to you that's a thing that Facebook makes us do so let me know that actually is working cookies help ELISA as well people are talking you hi lisa williamson finally other lisa i can never know how to pronounce your name Lisa Lisa Cochran Lisa I never know how to say it and let me know if that is working Maxine is Rhonda great it's working all right so let's make our muffins there they are on the screen I made some the other day oh there they are look at them they're beautiful aren't they I haven't eaten them all and I hope you have stopped my family members for meeting me more which is great um we're gonna make those right now so let me get rid of this where are we and let's look at the ingredients I'm just gonna pop this down so you can see first of all they're going to get into our Bowl and I'm going to talk you through some of these ingredients and the ingredients and brands I choose to use and why are you so choose to use them and I'm going to give you a few cooking tips as well so just hang around so a non vult now paleo baking is so easy it's so forgiving and it's so loving you can do anything to it and it works it just works maybe not everything but it works so in my bowl I've got my all my wet ingredients I've got I think it's about a third a cup of fat now the fat you can choose from you can choose any of these you can choose olive oil you can choose to use butter butter does contain dairy so you're avoiding dairy the don't use butter you can use ghee as well so there the three four you can choose to use from butter gives them all buttery flavor of course and olive oil gives to them all you can't taste olive oil but it gives them take a denser a dense earnest it's dense earnest a word to us and then we've got then you can use another liquid you've got to use about a third of a cup of a particular type of milk you can use nut milk you can use coconut milk you can use Dairy Milk if you choose to use dairy that's fine it's up to you remember this is paleo for you however you do paleo however you do your real food eating you know it's basically use that you decide as I always say coconut milk don't buy coconut milk in the beer coconut milk stuff buy coconut cream and water it down it's so much cheaper I'm always trying to give you guys a portable ways to be healthy because it does cost more than going to McDonald's or it does cost more than going to the fish and chips shop but you can make it affordable as well and it tastes better once you get used to it so water it down you know about hop Hut 1 to 1 ratio of coconut cream and water will give you the measurement you need and you need 4 eggs actually now this recipe I'm making tonight gives you 6 muffins the recipes you'll download will give you 12 muffins so I'm doing half the amount and you can have the amount in the recipe as well for eggs the secret to cracking eggs does anyone know what the secret to cracking eggs these besides thro wing them at your partner's head that works it does is to not you don't don't crack them on the side of the ball what happens when you do that is the shell goes can go into the ball into the bowl the best way to crack your egg is on a flat surface so grab it on the flat surface and then crack it into your bowl and that way you won't get any she'll into your mixture hot tip that one hot tip I think I learned that watching um just gents on his cooking sherry many years ago I love jerk gents and I often talk about it because I think he's what inspired music what a cook there we go and sweet night you put some sweetener in here as well use honey or maple don't use maple syrup use fresh Canadian maple syrup don't use imitation see if I should say is that's just sugar it's just sugar that they've done something to them turn it into a syrup like chocolate syrup Asst or strawberry syrup to get the pure Canadian maple syrup then you start to get good to thank scurvy that's what I'm here for some good tips when it comes to honey um you know that same oils I know Allison I always remember that as a kid and one that told me what that wasn't actually that cool how do you use any honey is okay honey is like wine it comes in so many different flavors and that rumbles we've done lots of different honey tastings and it's such a fun thing to do because they can taste anywhere that can taste like orange or it can taste like eucalyptus it's fascinating but the thing with your typical honey's on the Shelf like a couple I know honeys you might as well be using sugar because they're sir heat-treated that all the goodness is taken out and you're just left with pretty much sugar so using the normal Capilano honey use or what are the Pens it's it's just the same as sugar so I always I get this one from the supermarket it's a royal honey you want to get raw honey as if you can't you know if you can't well you can but if you can get the raw honey it's not heat treated or very minimally and it's still got a lot of the vitamins and nutrients and stuff left in it so do that Lisa uses rice malt syrup yes you can use your X malt syrup as well you can substitute rice malt syrup as well so you need a quarter to a third of a cup of sweetened up now paling over here doesn't matter use a quarter or a third depends on house you like things and how much you want how much sugar content you want in your food so we're making the bases the muffins here I should tell you and I'll show you the lemon curd and the jam because the donuts we're making a Jack and lemon curd or lime curd filled so now we've got our dry ingredients and these are not free now when it comes to paleo baking we get it all the time at rubbles paleo do you do anything without nuts because we want to give it to the kids and we do have enough free-range it's just not released yet the Chindi cookies that we make with p them is they're not friends that's the only nut free one we've got at the moment but I think Maxine have you tried our nut free cookies the other range I think you might hope they're amazing so only buddy's about 80 grams of coconut flour in here a half a teaspoon of salt and you can use a teaspoon of baking soda or baking powder either one it doesn't matter I find my curve rises more than baking soda that they're both going to do the job alright so then you just pour the wet ingredients into the dry ingredients the thing with coconut flour as most of you probably know it's so super absorbent it's three times more absorbent than regular flour so you cannot do a one-to-one substitute if you're trying to recreate one of your favorite cakes that uses weight and flour you cannot do replace one cup of flour with one cup of coconut flour it's just not going to work look how thick thin gluggy this is going coconut flour is three times more absorbent than normal flour it needs heaps and heaps and heaps of liquid all right so that's it that's a muffin base and what you're going to make in the recipes what you'll get is a recipe for curd now look at that tell me does that look spectacular or what it's rich its lush and it's completely paleo and it tastes like normal lemon code or this is actually lime I doodle I'm good and all it all you need is the citrus fruit you can use lime or lemon or oranges eggs um honey something else it's in the recipe there eggs honey oh and in fact you can use ghee coconut oil or butter they work with eat any of the facts I've tried them all and they all taste really good so what you do with the ingredients remember just type muffin in the comments there and you'll get the link sent to you to get the recipe all you do is put all your ingredients in the saucepan on the stove top and stir them together with it with a whisk for about five minutes continuously over a low heat now you have to be careful because the eggs might start to scramble so that's why it needs to be a really low temperature and you need to be stirring constantly but don't worry if they do start to scramble minded because what you do is you pour the the syrup through a sieve and you push it all out you push out all the lumps so dyed stress if you start to catch scrambled eggs okay um and I tell you what I gave this curd to my mum and she's she liked my savory cooking she's not being on my cakes and my paleo cakes um but she loves this and she's a citrus fanatic who else is a citrus fanatic who loves lemon curd I can see Rhonda loves lemon curd Denise has so many lemons on a tree hopefully you can send them to us and run thickets honey straight from the hive one day you have so many great access to so many things and Michael has his own his mates have his own beehives as well so lucky people I make it might put some out in my backyard or maybe we should put some up at Rumbles in our factory huh alright so let's put these together now the jam the jam is the easiest Jam recipe in the world you just get frozen raspberries the recipe is in the recipe on sheet there and Mark a way of them with a bit of honey or you can do it on the bench top I know a lot of people don't like to use microwaves and that's fine so you just put it in a saucepan with bit of honey and until it goes syrupy and that's it that's how easy it is my friends to make Jam not at this I don't have time it's too hard it can be easy and this is what we teach to doing the rumbles lifestyle how easy stuff sorry Selina loves lemon curd let's make the muffins let's put them together so the recipe gives you enough for 12 you can have it and make enough for 6 and what you just do is you spoon about a tablespoon of mixture into the floor it's going everywhere into your pie pans and you just hollow it out a bit you want to make sure you've got a little nest a little nest be a little baby could put it in that and you're going to do that in all the Topps Tiles there can you see that I've just made a little nest oh we could probably fit under in that nest but put you in there under and we'll bake you in a muffin like that like that Nursery Rhyme four and twenty blackbirds baked in a pie and a muffin we've got four and twenty wonders baked in a muffin how's that then it's just making myself laugh yeah what are they doing my pear where did it go oh here it is haha alright you just get a teaspoon on your jam or your curd and spoon it into well into your muffin there and then you're just going to put on top my air conditioner is on and it's blowing stuff everywhere I'm you're gonna put some Bowl mixture on top sprinkle it with coconut and even put a little bit little curd or jam on top so that you get a nice little jammy coconutty muffin like that and that's how you make cookies inserting evil laugh I make myself laugh um my boyfriend Dave's always just looking at me because I I'm just laughing because of the laugh of myself you can't lau gh at yourself what can you laugh at any questions about how to make those muffins and let me know I want to know if you have any questions I don't know how to make Brundage em alright let's not make this joke anymore but again type the word muffin into the comments there and you shall get the link sent to you for that recipe I will post it up as well so that's how donut muffin episode but wait if you'd like to learn more about our cookbook sale I'm just going to take if it's alright with you guys I'm going to take three or four minutes to explain that for those of you who aren't members Kobe's already a member Rhonda's already a member Maxine's already a member lots of people already a member Trin says it's nice to see you with your comments cut off there so I can't really cut that I can't really see the end of your comment there Selena but Holly Trinity as well alright so let's talk about our how January cookbook style there we go so this recipe comes from our Elise hello Lisa you're very German fridge great this recipe comes from I'll take module inside the rumbles lifestyle hub now I'm just going to share my screen with you if I can do it here we go from inside the rumbles lifestyle hub now the rumbles lifestyle hub is yeah this is actually our online platform where we host all our cookbooks and our videos and all our modules and it's what we call an online healthy cooking school because we don't just give you recipes like a regular cookbook and you know show you what you can make what we actually do is we give you systems for cooking so we give you strategies and we might give you a strategy for making cake frittatas breads and then we'd show you how to tweak the ingredients so that one or two recipes can become fifty to a million peas and we don't just give you these downloadable ebooks either we actually give you video demonstrations as well so currently if you go to the rumbles Peleg website the cookbook sale is here and any individual cook module we call the modules actually any one of our modules which I'll show you down here we have ice cream and ice cream module a frittata module the cake module the dip module you can see them all on our website there's ten of them in total and with every single module year two beautifully photographs I took all the photographs myself I spent six months putting making these books and making these videos and with each module yet this downloadable book you get video demonstrations on how to actually use the recipes and how to adapt them and you've got them all for 33% off so it's not just a book you put on your shelf and use once or twice and maybe forget about it's something that you learn it gets in your head and you're like oh I made that strategy in the dip module so now I can make 20 different dips because I know that strategy that's what we teach you to do so each module at the moment is only like twelve dollars which is crazy too home fillers is really cheap and what you actually do you don't just get the books you don't just get the videos you also get our private Facebook community here where we actually have monthly challenges so at the moment we've got a spiced challenge going on we're all investigating our spiced module and as you can see we're making roast chickens with them we're butterflying chickens and we're turning in them into one pot meals here that's what rhonda made you can see that Denise was making it as well so every month we have a new cooking challenge so you can actually put to work what it is you've learned from inside the module and you have a supportive community where we all do the same thing together which is really exciting so that's what you get when you purchase any of the modules so when you purchase any module it's 33% off when you purchase them in total you buy all ten together you get 40% off and you also get two free bonuses you get bonus one which is this to our cookbook and we show you how to take recipes from inside all the modules and make a week's worth of healthy meals and snacks in just two hours for less than fifty dollars because as I said we want to make healthy cooking and eating affordable for you and easy and you also get this healthy shopping list so that you can print that off take it with you to the shops and you always know what ingredients are real food ingredients what ingredients we promote for you to use so that's what you get and I think that this could be quite transformational because these are the strategies I use I like to systemize everything when I was transforming over to a real food way of eating I'm like how can I make this easy how can I just know offhand how to cook things and I created these systems and that's what I put took six months to put together into what we call the rumbles lifestyle hub so you can head to Brahmas paleo calm day you forward slash cookbook - sail forward slash or just go to promise paleo combo at you that's easier and you'll see a big image up there that says cookbook sale and there's only one week left to go just think about how that could transform your life and I can see everybody there having the wonderful conversation which I've completely ripped out so that my friends let me come back to you how do I get back there we go all righty everybody that is ow I don't know how to go do that that is not Sheree for tonight whoo this weekend is going to go and make put your hands up by the Amen in the color in the comments if you're going to do that and I'm just trying to just read the recipe one I'm trying to catch up with your comments but icon happy Australia Day for tomorrow everybody and I so love having you here each week it really is a labor of love that's not a labor at all consider your family and all friends and start its glorious to have you here I have a wonderful Australia Day for a wonderful weekend and I will be back next week guys alrighty I think I've covered everything all right good night .
Video Description:
TODAY ON THE OUR PALEO FOR YOU FB LIVE SHOW: 7 min & 40 sec mark – Why we’re programmed to eat cake! 10 min & 50 sec mark – Why we still eat the “unhealthy” cake 16 min & 40 sec mark – Why it’s healthy to eat Paleo Doughnut Muffins! 23 mins & 10 sec mark – What we’re cooking on tonight’s show & CODE WORD 24 min & 20 sec mark – Muffin base recipe 31 min & 30 sec mark – Citrus Curd recipe 33 min & 40 sec mark – Raspberry Jam recipe 34 min & 10 sec mark – Let’s make the muffins! 37 min & 30 sec mark – Inside the Rumbles Lifestyle Hub DOWNLOAD YOUR FREE "PALEO MUFFIN RECIPE CARDS by clicking below https://www.rumblespaleo.com.au/2018/01/23/paleo-muffin-recipe/ ==================================================== Follow Rumbles Paleo on FB by clicking below and tune into our "Paleo For You FB Live Show" each Thursday night at 8.30pm (Australian EST): https://business.facebook.com/rumblespaleo/ We're teaching you to make healthy easy, affordable, fun and mighty deee-licious! ==================================================== Click below to SUBSCRIBE for more videos: https://www.youtube.com/channel/UCUBAKAttLxjQoaaktMceLrQ/?sub_confirmation=1 ======================================================== Want to know how to make healthy Paleo inspired cakes, ice creams, burgers, salads, muffins, marinated meats, salads...and more? Then check out our online, interactive digital cookbooks! https://www.rumblespaleo.com.au/product/all-cook-books/ ======================================================== Follow us on Social Media: Facebook: https://www.facebook.com/rumblespaleo Instagram: http://instagram.com/rumbleslifestylehub ...... OR https://www.instagram.com/rumblespaleo
