Breakfast: Keto French Toast Muffins

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of Keto French Toast Muffins

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

6 Large Eggs
2/3 Cup Honeyville Almond Flour
1/4 Cup Peanut Butter
1/4 Cup Heavy Cream
1/4 Cup Crushed Toasted Almonds
2 Tbsp. Coconut Oil
1 Tbsp. Unsalted Butter
2 Tbsp. NOW Foods Erythritol
1 tsp. Cinnamon
1 tsp. Vanilla
1/2 tsp. Salt
1/4 tsp. Nutmeg
10 Drops Liquid Stevia

Instructions

1. Preheat your oven to 350F.
2. Add 1/4 Cup Almonds to your food processor. If you don’t have a food processor, you can pick up the same food processor I use.
3. Grind the nuts down into small pieces. You still want relatively large chunks to add texture.
4. Put the ground nuts into a pan on medium-high heat and allow them to toast. Make sure you keep an eye on them and stir as needed.
5. While the nuts are toasting, add 2/3 Cup Honeyville Almond Flour, 2 Tbsp. Erythritol, 1 tsp. Cinnamon, 1/2 tsp. Salt, and 1/4 tsp. Nutmeg to a large mixing bowl. Mix these together well.
6. In a ramekin or microwave safe container, add 1/4 Cup Peanut Butter, 2 Tbsp. Coconut Oil, and 1 Tbsp. Butter.
7. Microwave this for 30-40 seconds or until everything has melted.
8. Add 6 Large Eggs, 1 tsp. Vanilla Extract, 10 Drops Liquid Stevia, and the peanut butter/coconut oil mixture to your almond flour and spices.
9. Mix the batter well, then add 1/4 Cup Heavy Cream.
10. Mix this together well again, making sure you have a liquid-like batter.
11. Mix the nuts a little bit and turn the heat to low.
12. Distribute the batter between 11 cupcake holes in a non-stick cupcake tray.
13. Spread your almonds out between the 11 french toast muffins.
14. Bake your muffins for 20-25 minutes. Remove from the oven and let cool for 5 minutes. Remove from the cupcake tray and continue to let cool for 10-15 minutes on a wire rack.
15. Top with whipped cream. Berries are optional as they have added sugars.