I identify these protein muffins as 'baked goods' since they are baked in muffin tins, and can be eaten at anytime of the day with or without cutlery, but they usually serve as a mealtime accompaniment to a salad and perhaps sweet potatoes. The days after, anything goes, and this recipe can go a long way, in terms of versatility. I know when I am preparing this recipe, I try to be advantageous by producing quantities to last throughout the week, providing a perfect lunch, snack or even an appetizer. As an appetizer, I have used the mini muffin tins, served with tooth picks and a favorite tomato dip on the side. As another benefit, I always substitute coconut flour for wheat flour or bread crumbs creating an option for those eating gluten-free. Also, the coconut flour does not impart a strong coconut flavor. The meat and veggie mixture is sautéed and then combined with the meat, creating a very tender smooth texture, a colorful appearance and a delicious flavor. Again, a very versatile recipe easily allowing veggie substitutions, and hard to go wrong. If the recipe makes more muffins than you need, simply freeze the quantities you won't eat for another day. These nourishing muffins are remarkably gratifying and worthwhile!
Serves: 18 large muffins
Main Ingredients
2 pounds ground turkey or beef
10 ounces fresh baby spinach
1-2 tablespoon(s) olive oil or grapeseed oil
1 medium onion, finely diced
6 ounces mushrooms, finely diced
2 carrots, grated or finely diced
1 teaspoon garlic, pressed
4 eggs, lightly beaten
⅓ cup coconut flour
2 teaspoons salt
2 teaspoons pepper
1 teaspoon dried thyme
¼ teaspoon nutmeg
Preparation
1. Preheat oven to 375ºF.
2. Blanch spinach in boiling water for 5 minutes, drain water. Once cool, squeeze out excess water and coarsely chop spinach. Set aside.
3. Heat a pan on medium heat, add oil, sauté onions for 2 minutes, and then add mushrooms and carrots. Cook until onions are translucent and some liquid has cooked out of the mushrooms. Mix in pressed garlic and spinach, then set aside to cool.
4. Place ground meat in a large bowl, add spinach, onion/mushroom/carrot mixture, lightly beaten eggs, coconut flour and all spices. Combine ingredients using a fork, or if desired, use hands.
5. The recipe should fill to the top of the rim with meat mixture, 18 regular size tins or 36 mini muffin tins. Lightly rub grapeseed oil in each tin.
6. Cook for 25 minutes or until the meat is golden brown on top. Allow to cool and use a knife to loosen meatloaves from sides of pan before removing.