Please don’t hate me. But I’ve made apple cinnamon muffins before. Yep, I’m a remaker. That’s not a word, but that’s what I am. I admit it. I come clean. But what’s wonderful about these muffins is that they are nut free! And I have an allergy to nuts so these make my life better. And hopefully they do the same for you. If not, try my old ones with nuts in them. I made them 2 years ago, but from what I remember, I really liked them. I pretty much have a memory of a fly, but when it comes to food, I remember that kind of stuff.
Ok, so I haven’t been this sore is a REALLY long time. Since I stopped competing, I CrossFit 5-6 times per week, just workout in a class and don’t go crazy with heavy weights. I mostly just concentrate on my form and try to go quick through a lighter workout. Well, I decided to do a workout with my friend Katie who is going to the Southwest CrossFit Regional this year. She’s crazy jacked. I sometimes just stare at her arms because they are like sculpture greek god arms. Ok I’m getting weird. Point of the story is, she works EXTREMELY hard in the gym. But she is forced to workout with guys everyday. So I offered to workout with her and do less weight so I could still keep up with her and push her, but in a different way than bros can. Well, I showed up on Thursday to workout with her and was not thrilled about the workout written on the board. It was the third event from Regionals this year. This is what it looked like:
3 rounds for time:
50 alternating one legged squats
7 muscle ups – I did 5 each round
10 hang power cleans (175,115) – I did 105#
So here’s the thing…I haven’t done one legged squats in MONTHS. I mean, probably more than 6 months. My ankles are not flexible whatsoever and since I don’t work on those issues, I tend to go onto my toes to get into the pistol. It’s really ugly, and slightly embarrassing, but whatever. After I got through the first 50 pistols, I said “hmmmm, well I’m screwed”. My legs were seizing up. My muscles weren’t used to that movement. If I wanted to get rhabdo, doing all 150 pistols was the way to go. So I used my brain (which many crossfitters need to learn how to do) and decided to do 40 pistols then 30 pistols. Katie still beat me by 5 minutes. It was gross. And my legs were crying inside.
Then the next day, I was forced into working out with her again because I couldn’t workout at any other time. This is what greeted me on the board on Friday (event 6 from regionals):
50 calorie row
50 box jump overs
50 deadlifts (180/120) – I used 105#
50 wall ball
50 rings dips (I had to use a band)
50 wall ball
50 deadlifts (180/120) – I used 105#
50 box jump overs
50 calorie row
Wtf? Not again. This workout took me 27:00. In all honesty, I actually liked this one other than the ring dips since I never, ever do those. The moral of the whole story though, I’m ridiculously sore. I took Saturday off in hopes of just not aching anymore. It’s Monday. I still do. Training with the big kids is no joke.
Ok, that was quite enough CrossFit talk for the entire week. Let’s eat muffins.
Apple Cinnamon Muffins (nut free)
- Yield: 9 1x
Ingredients
- 1/2 cup coconut flour
- 1/2 cup tapioca flour
- 1/2 cup coconut sugar
- 1/2 teaspoon baking soda
- 1/2 tablespoon cinnamon
- pinch of salt
- 1 apple, cored and diced (I used a pink lady apple)
- 3/4 cup applesauce (I used cinnamon applesauce)
- 3 eggs, whisked
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice
- 2 tablespoons butter (or coconut oil), melted
Instructions
- Preheat oven to 350 degrees.
- In a large bowl, whisk together coconut flour, tapioca flour, baking soda, cinnamon and apple.
- Then add the rest of the ingredients and mix well until combined.
- Use an ice cream scoop to scoop the mixture into 10 muffin tins (I used a silicone muffin liner).
- Bake for 30 minutes.
- Let cool slightly before removing from silicone liner.
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Thanks Juli, I love your recipes, it’s keeps me inspired to keep trying new things in the kitchen! I’m going to make these for a road trip to the Regionals here in Wooloongong Australia (def not competing, just spectating). I hear your pain re event 6. My box had a 25 min cut off, I just finished the ring dips!! 🙁 Was fun though, in a sadistic crossfit kinda way. Thanks again for all the great recipes!!
Just made these – they are so good! When you make baked goods like this or cookies etc do you store them in the fridge or just a container at room temp? Thanks!
I usually store them in the fridge just so they keep a little longer
Julie you did it again! These are amazing! I subbed coconut sugar with honey and they still turned out fabulous!
Kehlie, how much honey did you use when subbing for the coconut sugar?
That Friday wod was crazy, especially the ring dips in the middle! These look great though and I’m excited to try them – thanks for another awesome looking recipe!
Can i use apple butter instead of apple sauce?
haven’t tried
Is there a sub I could use for both the tapioca flour and coconut sugar? Doing the Whole Life Challenge and those are not allowed. Or do you have a similar muffin recipe that I could make that doesn’t already have those ingredients in it?
Literally made these four times in one week……thank you???? (I love/hate you????)
I made these muffins for my kiddos and they loved them! Success!! My husband, who is not a huge fan of paleo baked goods, thought they were pretty great too. Verbatim quote: “these are actually good!” I love that they are light and moist, not overly dense. Thanks Juli!
I have a grandaughter that has a huge coconut allergy. Is there anything else that can be used for the flour and sugar . I know that this is a nut free recipe, but we do use almond flour sometimes. Would that work as a substitute for the coconut flour? Need help with the sugar substitute. If I used Stevia, would that still be consittered Paleo?
i have other recipes that don’t use coconut that you could use!
Second batch of muffins just came out of the oven, the kitchen smells like cinnamon and they taste so good, I’m sharing them with my non-paleo girlfriends!!