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Food Allergy / Vegan Friendly Blueberry Muffin Recipe


I used to despise cooking. That’s right, I used to despise despise despise cooking. Funny coming from the girl who finally Shut Up and got out of her way and created recipes, not for one book but two…yes, I’m still shocked over that too.

It was so odd for me when I had children to go into the kitchen and cook. I dreaded it. It was work. I had 2 kids I was caring for alone, so how do I also go into the kitchen? I avoided the kitchen as if it were some type of plague. Well, I was forced to get over that quickly with a rude awakening that forced me to cook and learn to create delicious meals without, eggs, dairy, wheat, nuts, fish, milk and the list went on. Talk about a challenge.

I was blessed with lovely children that had more food allergies than I did. This made them extra special and has done great for us because honestly, I do not think I would have learned health and cooking real healthy meals the way I have and been able to apply it to my family and friends if it were not for them. So thank you for that blessing too. I was a very present and attentive mother and by no means a tasty delight in the kitchen. I ran from the kitchen. Think Forrest Gump!

I guess I simply did not know how to cook to feed them. I blocked that creative energy so it never flowed out. I mean, I did cook in college on a hot plate even when I lived in Paris and slept on the floor I made something. (2 things) but as a mother, run Erica run. My children truly have been my best teachers. They forced me to cook. They forced me to challenge myself in the kitchen too. I have embraced it, I no longer run from it nor get anxious.

I welcome it. I so appreciate going into my pharmacy (kitchen) and going in my medicine cabinet (refrigerator) and creating nutritional meals and meals free of allergens. So I say, thank you as I am grateful because I can share them here with you as well. Below is a Yummy recipe for you to try whether you have food allergies or not. It’s so good and satisfying. Make a cup of ginger tea and sip and eat away slowly and gratefully.

Blueberry or Chocolate Chip Spelt Muffins:


  • 1 teaspoon coconut oil or olive oil, for pan
  • 3 ripe bananas peeled
  • 1/2 teaspoon baking soda
  • 1/2 cup rice milk
  • 1/4 cup maple syrup
  • 2 tablespoons pure vanilla extract
  • 1 teaspoon apple cider vinegar
  • 2 cups spelt flour
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 cup blueberries

Method of Preparation:

  1. Preheat oven to 350 degrees F. Grease the cups of a muffin pan with coconut oil and set aside.
  2. In a medium bowl, add the ripe bananas and smash, using a fork, until pureed; mix in the baking soda. Next, pour in the rice milk, maple syrup, olive oil, pure vanilla extract, and apple cider vinegar; give the entire mixture a good stir. Add the spelt flour, baking powder, and cinnamon, and mix just until the speckles of flour are no longer visible.
  3. At this point, you have a few options. You can divide the batter in two by adding half to a medium bowl. Fold in 1/4 cup blueberries to one bowl and 1/4 cup chocolate chips to the other. This will give you two types of muffins. Or, you can fold 1/2 cup blueberries or 1/2 cup chocolate chips into the entire big batch of batter.
  4. Divide the batter among the muffin cups, filling them up about halfway. Transfer the muffins to the oven to bake for 20 to 25 minutes. Remove from the oven and allow to cool completely in the pan. Run a knife alongside the outside of each muffin-they should pop right out! Enjoy!

Photographer Credit: Nicole Garner

Certified Holistic Health Coach

Certified in Gut Health

Author of The Thriving Child, Shut Up and Cook!

Erica Reid, Founder of nécessité
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