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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Moooooooore Muffins!
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This has to be the yummies paleo treat I have ever made! I accidentally used arrowroot flour instead of tapioca and I added a nectarine. They came out divine! My kids loved them too!
I got all excited by the nut free heading but alas full of coconut 🙁 allergic to that too!
I am making these to bring with us to a cottage in a couple of days and we will be there for a week. Any idea how long they will stay fresh for?
only a day or two without refrigeration
I’m lactose intolerant and cannot have dairy and I cannot eat eggs if there is a large quantity of them in a food item. What is a good substitute for eggs in your muffin recipes?
no clue, haven’t tried a substitute for this one
These were amazing! Unfortunately, I didn’t read the comments all the way through before and didn’t realize leaving them on my counter for more than a couple days would make them spoil. I was very sad to have to toss them. But I am remaking them today and will be sure to store them properly (in the fridge). Thanks for another outstanding recipe!
Muffins freeze nicely in ziploc bags. And they thaw well too. Or defrost in microwave.
Delicious!
Would these still be yummy if I omitted the sugar? Maybe add more applesauce for sweetness? I don’t do sugar, honey, etc.
These were amazing! Seriously, thank you!
I was expecting these to be dense/dry because of all of the coconut flour in it! Not the case! The apples/applesauce made it super moist and yummmm!!!!!!! The only differences I did was make them into bars in a big rectangular pan and used arrowroot instead of tapioca. DELISH! I want to explore using honey instead of coconut sugar next time in case that’s less expensive.
i made these tonite but didnt have applesauce so i substituted a ripe banana that was a day away from being compost…turned out fabulous! Im on my 3rd week of paleo and have been working my way through you recipes one by one….they’re all fabulous!!!!