Substitute Honey for Sugar to Make Delicious, Nutrient Dense Muffins

Sugar and honey might seem like the same thing; they’re both sweet and delicious. However, much of their similarities stop there. Firstly, sugar is a highly refined and processed food product. I say food product because it’s arguably not even food- it has no real nutritional value (zero minerals, vitamins, phytonutrients, flavonoids, and other micronutrients).

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Honey, on the other hand, comes largely unadulterated from nature. It’s certainly not something we are designed to survive on. It should only be consumed in moderation. Yet, compared to refined sugar, it’s actually real food;  it contains nutrients. Bees actually live off this stuff!

While sugar has no redeeming value, our hunter gatherer ancestors may have had honey as a treat every now and then (and probably got stung in the process!). It has SOME nutritional value and isn’t just an industrial food product. If you’re going to make paleo desserts, definitely make sure to use a high quality honey. We have a great Blueberry Muffin recipe for you below, great for snacks or breakfast.

Paleo Blueberry Lemon Muffins
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  1. 1 cup almond butter
  2. 1 cup almond flour
  3. 3 eggs, whisked
  4. ½ cup Honey
  5. ⅓ cup Unsweetended Shredded Coconut
  6. ⅓ cup Gold Label Virgin Coconut Oil, melted
  7. ½ teaspoon baking soda
  8. ½ teaspoon baking powder
  9. ¼ teaspoon sea salt
  10. 1 tsp. lemon zest finely minced
  11. 1/2 cup fresh blueberries
  1. Preheat your oven to 350 degrees.
  2. Mix all ingredients together in a bowl. Mix the dry then the wet ingredients then mix together.
  3. Scoop batter into 8-10 greased silicone muffin cups in a muffin tin. Or you can use muffin tin paper liners.
  4. Bake for 15-20 minutes. When a toothpick inserted in the center comes out clean, they are done.
  1. Basic Rules of baking with Honey or Maple Syrup
  2. 1. Honey and maple syrup are sweeter than sugar, so use less (about 1/2 – 3/4 cup) for each cup of sugar.
  3. 2. When substituting a liquid for a granulated sweetener (e.g. using honey when the recipe calls for brown sugar), for every 1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, subtract 1 Tbsp of liquid).
  4. 3. The converse is then, when substituting a granulated for a liquid sweetener (e.g. using coconut sugar when the recipe calls for maple syrup or honey), for every 1 cup of sweetener, add 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, add 1 Tbsp of liquid).
  5. 4. If baking with honey or maple syrup, reduce the oven temperature by 25 degrees Fahrenheit, since maple syrup and honey will tend to caramelize and burn faster than granulated sweeteners.
  6. 5. Since maple syrup and honey are somewhat acidic, when baking, you will need to add 1/4 – 1/2 tsp baking soda per cup of honey or maple syrup to the batter so it will rise.
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