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Allergy Friendly Apple Muffins with NY Maple Syrup

Sunny with a high of 80° is just what our young trees and little plants need to grow. It is a great day to get outside, but maybe a bit of baking first? Food allergies are apparently becoming more common in children, including the youngest Hurd. We are currently avoiding dairy, soy, eggs, corn and gluten among other things. Therefore, we have had to modify some of our traditional apple recipes to be both vegan and gluten free. The good news is licking the bowl is totally OK with vegan baking.

These gluten-free vegan apple muffins are very moist with a crumbly texture similar to cornbread. They make a healthy breakfast on the go or snack for kids. The type of flour you choose is really dependent on your taste buds. It will effect the muffin texture a bit, but best to pick your favorites or what you have on hand.

This recipe makes 12 muffins. They will be baked at 350° Be sure to line or grease your pan.

Make a flax egg by combining in a small bowl 2 tbsp flax meal + 4 tbsp water. This will give the apple muffins extra protein, nutrients and help hold them together.

You need 3 cups of gluten free flour. There are many options to choose from. This recipe calls for 1 cup each of rice, quinoa (extra protein) and oat (flavor). You can use anything you like, but straight coconut flour will not hold together. Best to mix 2/3 cup coconut flour with oat or quinoa. Some people enjoy sorghum for baking, it has it's own unique taste and texture.

These muffins have only 1/4 cup sugar and are not sweet at all. You may want to add more if you like your apple muffins sweeter or you are using a tarter or apple. Maple syrup is mixed in with the wet ingredients which will also add more sugar.

Since baking powder contains corn starch we bake with only baking soda. FYI baking powder is baking soda, an acid and corn starch (to keep out moisture). We will be adding apple cider vinegar as the acid needed to activate the 2 tsp baking soda.

If you are being extra careful to avoid hidden corn or soy it is best to use 1 tsp sea salt. Iodized salt offers nutritional benefits, but unfortunately also contains calcium silicate and sugar (usually derived from corn). Mix all your allergy friendly gluten free dry ingredients.

​When a recipe calls for melted coconut oil try using a large glass measuring cup which will hold all wet ingredients or if you are baking in a dish that needs to be greased it is the perfect vessel for melting the coconut oil. The 3/4 cup of solid coconut oil should melt to just under a cup.

There are many preservatives and additives in most coconut milks. You can substitute any non-dairy milk, but most of them are filled with questionable ingredients. If you are being real careful you can purchase No Guar coconut milk. You need just 1 can for this recipe, best to shake before opening. Then you will be adding 1 and 1/3 cups coconut milk to you measuring cup to bring the total up to 2 and 1/3 with the coconut oil.

Adding 1/4 cup NY maple syrup gives a bit more sweetness and a nice flavor.

Mix these wet ingredients well with the 1 tbsp vanilla. As you can see Calisee our farm dog is real excited about these muffins.

Now is the time to go for the apple peel challenge and try out our apple slicing method on 2 apples. We love empires for baking and we also still have them in cold storage in May. You should end up with about 2 cups of diced apples.

Mix together wet and dry ingredients until well blended. A pink kitchen aide mixed makes mixing real easy. With the mixer on lowest setting add vinegar.

Remove bowl from mixer and gently fold in your diced apples. Transfer mixture back into your large measuring cup to help you fill your muffin tin.

Carefully fill your muffin cups. Since oven temperatures can vary, it's probably best to set your timer for 25 minutes just to be safe.

It is really tricky to determine when gluten-free vegan baked goods are done. You can try inserting a toothpick or poking it. Color is a key factor, you want your muffins to be a nice golden brown when baked on center rack.

They will be very delicate when they are warm. Let them cool for at least 20 minutes. If you are real hungry, sneak one out, but let the other guys cool in their pan.

This recipe makes 12 muffins. Total time including making & baking about 1 hour. Add an additional 20 minutes or so to cool.


  • 2 tbsp flax meal + 4 tbsp water (1 flax egg)

  • 1 cup rice four

  • 1 cup quinoa flour

  • 1 cup oat flour

  • 1/4 cup sugar

  • 2 tsp baking soda

  • 1 tsp salt

  • 3/4 cup melted coconut oil

  • 1 1/3 cup coconut milk

  • 1/4 cup maple syrup

  • 1 tbsp vanilla

  • 2 tbsp cider vinegar

  • 2 apples peeled and diced


  • Preheat oven to 350

  • Line muffin tin, or grease pan with coconut oil

  • Make flax egg in small dish

  • Mix together dry ingredients in stand mixer or large bowl

  • In large glass measuring cup or separate bowl mix together all wet ingredients except vinegar. I use this bowl to melt coconut oil in microwave.

  • Peal (if you prefer) and dice apple

  • Stir together wet and dry ingredients until well blended

  • Gently mix in vinegar

  • Fold in apple

  • Pour mix into muffin pan

  • Bake 30 minutes on center rack until a nice golden brown

  • Let cool for at least 20 minutes

Let us know what you think about the recipe. We would love to see photos here or facebook or twitter. Cali has obviously mastered the leave it trick, but she really loves these muffins and can't wait to dig in.

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