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Blueberry Bake

My idea of a treat breakfast back when I happily scarfed gluten, dairy and sugar by the vat full, was a Starbucks skinny blueberry muffin washed down with a skinny latte. In hindsight I struggle to understand how I did not identify the correlation between this consumption and the massive blood sugar drop and entire body shakiness of a couple of hours later.
Blueberry Bake


The rush of glucose to the bloodstream initiates a spike in insulin; which overcombats the glucose overdose, causing blood sugar to plummet in the opposite extreme. Suddenly overwhelmed by a complete lack of energy our desire is for more sugar to reinstate the previous buzz. More sugar is consumed, where we feel better momentarily - until the cycle starts again, and again. Add to that the cortisol released as a stress response to the constant highs and lows together with the inflammatory effects, the picture is not pretty.

Hey ho - they say hindsight is 20/20.

The religious dedication to low-fat everything did not, in my mind, equate to high-sugar. It simply equated to a healthy choice. It takes a lot of dedication and continual self-assurance to change the habits and beliefs of over three decades. 

Understanding the science behind insulin responses to glucose, and the correlation with leptin and cortisol helps - a lot. I'm not one for blindly following an assertion - especially one that is so fundamentally and diametrically opposed to the one deeply engrained, since childhood, by every person and organisation in the food and health authority.

Since modifying my eating to reject refined sugar, and effectively processed junk, I have not experienced a single episode of hypoglycemic shaking. That alone is enough to stop me from stealing from the children's sweet stash. 

Similarly I have learnt to embrace (heathy) fats - think avocado, coconut oil, seeds and nuts. It's satiating and provides consistent energy levels, unlike the peaks and troughs that sugar give rise to.

Anyhow, in honour of my old friend, the skinny blueberry muffin, I give you my not so skinny version - the antioxidant berry hit without the sugar-induced slump.
Blueberry Bake

Grain-free, Gluten-free, Dairy-free, refined Sugar-free, Nut-free

Makes 1 loaf

Ingredients:
3 heaped tbsp coconut oil, melted
Juice of 1/2 a lemon
4 eggs
1 tsp vanilla extract
1 ripe bananas, mashed
1/2 cup coconut flour, sifted
1 tsp bicarbonate of soda
pinch salt
1 cup blueberries (fresh work slightly better as less water content but mine are frozen today as that's all I had in the house; raspberries also work well)
(Optional 1/2 cup honey or maple syrup - I tend not to add extra sweetness but understand it will not be sweet enough for many)

Instructions:
1. Preheat oven to 175 degrees celsius, 350 degrees farenheit.
2. Line a loaf tin with baking parchment.
3. Add banana and lemon juice to coconut oil and mix thoroughly to combine.
4. Add flour and bicarbonate of soda and again mix thoroughly to ensure no clumps of flour.
5. Add eggs, vanilla and salt, beating everything together to incorporate to a smooth batter.
6. Gently fold in blueberries and distribute evenly through batter.
7. Pour into prepared loaf tine and bake for 1 hour, or until skewer inserted in middle comes out clean. Check near end of bake time if top gets too brown cover with foil.
8. Cool in tin for 10 minutes before transferring to a cooling rack. Allow to cool before slicing as it will be quite crumbly when warm.
9. When completely cool store in an airtight container. I keep mine in the fridge.

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