Testimony of the Day
“My heaviest weight was 456lbs. I needed a total lifestyle change. My heart was enlarging, I couldn’t walk very far, hard to breathe, asthma, acid reflux… The only thing I had on my side was my age… I was only in my early 20s. I had even dropped out of high school because of my weight. After moving to a new town I focused on myself. I adopted the low carb way of eating and shed so much weight so fast. About 2 years ago I hit a plateau that lasted almost a year. No matter what I changed it wasn’t coming off… I found Maria’s blog and learned so much about my body and the way it works. With the help of Maria’s knowledge and recipes I broke through my plateau and have shed another 70lbs bringing my total loss to 254lbs to date and still losing… My asthma is gone, my heart is ok now, I can walk with no issues, I actually run 80 minutes a few times a week… I feel amazing!! This is the best lifestyle for me.. I will continue to follow for the foreseeable future… Thank you, Maria, for sharing your knowledge and amazing recipes with us..” Ashley
To get the results like Ashley, click HERE for easy to follow keto-adapted meals.
Migraines and Headaches
When clients come to me pleading for help eliminating migraines, I grin because to me it is an easy fix and I know they are going to feel wonderful soon. I have clients wanting me to help eliminate their chronic headaches and migraines all the time. I have lots of tips and tricks up my sleeve so when I started having headaches, I was puzzled. It all started when I decided to see if I were a candidate for LASIK eye surgery (which I am not). The clinic requires you to wear your glasses for a few days which my glasses are a bit weak, but I still wore them for the required time.
Once I heard the bad news that I was not a candidate since my eyes are just too bad (I’m a -11 prescription), I put my contacts back in. That day, my 3-year-old was being a typical 3-year-old and I blamed my headache on his behavior. But when the headaches continued for the next 3 days, I knew something was wrong. I went to the eye doctor and yep! I was over-prescribed. I was SO ecstatic to go down a 0.5 because that meant I could wear “night and day” contacts (the kind that you can wear for a month without taking out). They don’t make “night and day” in a -11 but they do in a -10.5!!!
Anyway, my point is, there are numerous nutrition reasons for headaches and migraines but one thing that is often overlooked is our eyesight. So when nothing else is working, get your eyes checked! First off, you must drink half your body weight in ounces. Dehydration and not enough quality salt are main causes of headaches. There are a few other major causes of severe headaches and migraines, and they all can be healed by a well-formulated keto-adapted diet as well as therapeutic doses of vitamins and minerals which you may be deficient in. If you need more help in eliminating migraines and headaches click HERE for a detailed supplement plan for only $25.
Read all about how to eliminate headaches and migraines in my new book Keto-Adapted.
Click HERE to get a limited edition of the Hard Cover.
Click HERE to get a softcover.
Thank you all for your love and support!
Let’s try this recipe filled with eggs for serotonin and blood sugar balancing coconut flour! *Note: Click on the ingredients to find out where to purchase them.
1/2 cup coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
1/2 cup Swerve
1 tsp stevia glycerite
1 tsp vanilla or lemon oil extract
1/2 cup coconut oil or butter, melted
1/4 cup poppy seeds
1/3 cup lemon juice
1 TBS grated lemon zest
Preheat oven to 350 degrees F. In a medium-sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a muffin pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean. Makes 12 muffins.
1/2 tsp stevia glycerite (or 1/4 cup Swerve)
1/2 cup coconut oil, softened
1/3 cup lemon juice
1 tsp lemon extract
pinch Celtic sea salt
NOTE: OR use my Lemon Curd recipe for the topping!
For the glaze, blend all ingredients until smooth. Drizzle on top of muffins.
Or CLICK HERE TO FIND THE LEMON CURD I USED in the photo.
NUTRITIONAL COMPARISON (per muffin)
Krusteaz Muffins = 460 calories, 22g fat, 7g protein, 60g carbs, 3g fiber
“Healthified” Muffin = 223 calories, 21g fat, 4g protein, 3.5g carbs, 1.8g fiber (87% fat, 7% protein, 6% carbs)
I just have to say WOW. I just tried this recipe, and these muffins are probably the most awesome thing I’ve had in a long time. I’ve always adored lemon-poppyseed muffins and have missed them for several years now since I gave up gluten and sugar.
I don’t have psyllium husk around so used flaxmeal instead, and added 1 tbsp of unground flax seeds as a substitute for poppyseeds. These were so good, super lemony, and the texture was amazing. Just right. The only problem was that I wanted to eat the entire batch! Luckily, at least, I only made a half recipe of 6 muffins. 🙂
Oh my! Thank you so much for your kind words!
I was just going to ask if I could use flax meal instead of psyllium and luckily someone already tried it! 🙂 I’m excited to make these today. Thanks!
Where do you see psyllium husk in the recipe??!?!??!
I have made 2 batches of these in the past 4 days. They are delicious.
Thanks Molly K!!!
I had a really tough day and it was really nice to read your sweet words!
these look awesome.. and it’s something I definitely want to try soon!
Maria, I have been going through your blog looking at lots of yummy recipes I plan on trying soon! I have a lot of weight to lose (over 100 pounds), and my family needs to be eating healthier as well. I have one problem I can’t seem to figure out though.
I am having a hard time finding a good protein source for my little one in the mornings (she is 2 1/2). She has egg and peanut allergies. We have to stay away from most nuts as well, unless they are guaranteed peanut free. Have you tried any of your baking recipes using “flax” eggs? I realize some recipes, such as this muffin wouldn’t work, as eggs are a very important ingredient, but I’m thinking maybe some of the pancake recipes. Or do you have any other ideas for breakfast?
Thank you so much for the time and effort in your blog. I would LOVE to do a consult with you, but right now money does not permit it… so this is the next best thing! Hopefully I will be able to do a consult in the future! 🙂
As for protein breakfasts:
1. Try my “Faux” oatmeal and you can use this milk: http://astore.amazon.com/marisnutran05-20/detail/B003RRBWOG
2. Try whey crisps for cereal with the Hemp milk: http://astore.amazon.com/marisnutran05-20/detail/B002VOAWZ6
3. Jay Robb protein smoothie with Hemp milk and Sunflower butter for a tasty breakfast drink:http://astore.amazon.com/marisnutran05-20/detail/B0001OP0RS
Hope that helps!
thanks Maria! That will help! 🙂
Yellow 5 is a common trigger for migraines, you may want to consider using a different food dye in this recipe.
There isn’t a food dye in this recipe… What are you referring to?
Can Just Like Sugar be used instead of Xylitol in this recipe? I received my bags last week and was just curious if I could use it as a 1-1 replacement for Xylitol. Same question for your Zucchini Coconut Bread recipe? Keep up all the good work! I LOVE the new cover of the new Metabolism Book!
Yes, Molly Just Like Sugar works great! I actually changed the recipe to help you:)
I just made these in a mini muffin pan. So good I just ate three and they don’t even have the glaze on yet. Maria thank you for yet another wonderful recipe!
Thanks Colette!!! I’m so happy you liked them;)
Maria. What? These were a-maz-ing! I do a lot of low-carb, sugar-free baking and these are one of the best things I’ve made. Many of the coconut flour and egg things I’ve made are far too egg-y for my taste. I love eggs, but when I make a muffin, I want it to taste like a muffin–not an egg. I like to bake one the weekends so I have something healthy to grab as I run out the door to work during the week and this was PERFECT!
Thank you SO much for all of your hard work and your willingness to share these recipes. You’re the best!
Thank you SOOO much Taryn! You totally made my morning!!!
These were to die for!!!! Thank you so much for the recipe!
Thank you for your kind words! I’m soooo happy you liked them!
what do you use to “grease” your pans with?
I use this… http://astore.amazon.com/marisnutran05-20/detail/B005TY1K0G
If I used Xylitol in this recipe, how much would I need to put in the muffins? As well as the icing?
Replace the Erythritol and Stevia with 1/2 cup xylitol and in the icing use 1/4 cup xylitol instead of the stevia. 🙂
Thanks! So glad I asked! Made these and they were a hit with everyone! I didn’t realize the lemon cream cheese was a glaze, so I added a whole thing of cream cheese and kind of made it a dip for the muffins. Super yummy. Will be making these again sometime this week!
I attempted to make this recipe, but didn’t have coconut flour (wow, this lifestyle is expensive). Never having baked with it before, I used dried, unsweetened coconut from HFS that I ground as well as I could in my processor. (Next time I buy it, I’ll have to make coconut milk first.)
I don’t know if it was the fat content of the coconut that prevented the liquids from being absorbed (the batter was quite “runny”), but I baked the muffins for about 28 minutes before I decided that they were done.
When I removed the muffins from the pan, I was quite surprised to see that the top half was a muffin, and the bottom was ….. very much like a coconut custard! Yum! A hit nonetheless.
I just made these (for probably the 5th time) and I just have to say these are so yummy, Maria!!! I have never tried the glaze and I’m going to make it now!! :)thanks Maria
I made them! I made them! they are great! This recipe just works wonderfully (made mine with Xylitol just as a FYI if anyone is wondering)! I have to admit that I hadn’t made poppy seed anything in too long and my seeds were expired (they smelled rancid so to the bin they went) but the recipe turned out very nice anyway. Another keeper!! Your icing though looks a lot thicker than what I ended up with. I just added more cream cheese to mine and it was just delish!
Thanks France! 🙂
I just made these and realize that the eggs must be at room temp, as they started to harden up my melted coconut oil. There are in the oven, so fingers crossed. I am going down the street for more free lemons from my neighbor’s tree, to make the glaze.
Thanks for a fabulous recipe! I have struggled to find low carb, dairy free recipes that my daughter will willingly eat. I don’t know how many recipes I have tried! I removed these from the oven about 30 minutes ago and immediately ate one. It was so good I began to be hopeful that this recipe might “be the one.” I gave one to my daughter and watched how she tentatively took a tiny bite. Next thing I know she is devouring the muffin and gave it her seal of approval! I am literally in tears about this recipe! It will make my life much, much easier. I will be making these for her breakfast each morning and I think the guys of our household will find them delicious as well. They are so good I didn’t even bother with the glaze! I didn’t have poppy seeds or psyllium husk so I subbed flax seeds as someone suggested. Thank you!!!
Awesome! Thanks for writing. 🙂
Was just at the ER at 1:30am with my daughter due to her migraine! She gets them alot. I’m trying to show her why she gets them, with your help. I’m making these this morning but without the poppy seeds (since I don’t have any!) I have 3 of your cookbooks so far, Thanks Maria…you’re a lifesaver!
Hope she feels better! Thanks for the support! 🙂
Is there any alternative to the 1/2cup artificial sweetener? I don’t use these.
None of the sweeteners I use are artificial. Erythritol and stevia and just as natural as honey or cane sugar. Erythritol comes from fermenting vegetables.
I made these 2 weeks ago and they were so delicious!! I decided to triple the recipe so I could bring them to a Holiday Party, but I ended up making up way too much icing to get it solid … oops. It’s okay, because next time I make them them the icing is already in the freezer ready to go. 🙂 I didn’t grease my pans enough so the muffins stuck, so next time I plan to use paper liners in the muffin pan. Oh and no one had any idea that these didn’t have regular flour in them, they were a big hit!
Thank you! Glad you liked them. 🙂
What is the protein content of these muffins? Can I add whey protein powder?
It is about 4.7g of protein in each muffin. You could add some protein powder if you like. 🙂
Maria, would chia seeds instead of poppy seeds work?
Hi, Yes I think that will work. 🙂
Maria, do you omit stevia glycerite is using swerve?
Hi Diana, Yes, I fixed it above. Thanks! 🙂
One more question Maria, my glaze is really runny (I used cream cheese). What did I do wrong?
Hmm, maybe too much lemon juice. Try less next time (or more cream cheese to adjust). I tried it again with cream cheese and I updated it above for less. Sorry. 🙂
Can I substitute coconut flour with almond flour? I am new to both of these flours but I’m excited about trying them. I bought the almond flour for another of your muffin recipes (pumpkin) and would like to use up this flour first before attempting the more expensive coconut flour. Thanks!
You can, but it isn’t a 1-1. Here is a chart to help convert.
you mention that sometimes magnesium will help ease migraines, but I know there are lots of “bad” types of magnesium, especially in the vitimans from the store. What are some recommended foods that have the good magnesium?
I use magnesium Glycinate. That is the most absorbable form. As for foods, dark leafy greens, nuts and seeds, halibut and avocados all are good sources of magnesium. 🙂
Sorry, two more questions about conversion. If you’re using almond flour instead of coconut do you also use half the eggs (since you have to double the eggs when you convert from almond to coconut?) Also if you’re using xylitol as your sweetener, is the conversion always 1 = 1 for Swerve or erythritol? And do I still need to use stevia glycerite if I’m using xylitol?
Yes, that is what I start with and adjust based on moisture on the dough. Yes, xylitol is a 1-1. I mix sweeteners (stevia) to get a better overall taste. 🙂
This is one of my all-time favorite recipes. I have used chia seeds instead of poppy seeds a few times and the muffins were awesome.
Quick question: if I read the recipe here correctly, it seems you have updated it from the one in your Sweets cookbook to omit the psyllium husk powder. I was just wondering why that was…
When I remake recipes sometimes a tweak them and if I like the result, I update the blog. 🙂
what kind of supplements would you reccomend for a 9 year old girl that is having migraines? her doctor has recommended a daily medication that i really don’t want to do. These muffins look yummy can’t wait to try them!
I would try Magnesium glycinate. 600-800mg daily. 100mg coQ10.
As a disclaimer, always consult a Dr before starting a child on any supplements.
Istarted my daughter on the Magnesium glycinate & CoQ10 a few days ago i’m going to try &get her off of her migraine medication over christmas break how long do you think it will take for the Magnesium & CoQ10 to start working?
I know lemon peel is also one of the migraine remedies. Spinach, cucumber juice, carrot juice and inhalation of lavender oil are excellent remedies to migraine headache.
I’ve been following you for a while, but a lot of these ingredients are “foreign” to me and I’m on a time and money budget. A couple of weeks ago you advertised for a sale on swerve, so I splurged and bought it and the other items I’ve never used. I baked these muffins today. Since I’m not a very good cook, when the consistency came out like cold mashed potatoes I thought another recipe that bit the dust. Not so! These are so lemony refreshingly delicious and the smell of the coconut flour is heavenly! I can’t wait to try some of your other recipes 🙂
To switch to almond flour, I’d need to use 1.5 cups of almond flour and reduce to 3 eggs you think?
Maria, an easy, more creamy alternative to the icing is to use 1/2 cup of melted butter, 1 tsp of stevia glycerite, 1/2 tsp lemon extract and 8 oz of cream cheese at room temperature and blend it together and let sit for thirty minutes. Makes a delicious creamy frosting. My kids loved it.
I made these again the other day, but tried to use chia seeds to replace all the eggs – BIG MISTAKE! I had to throw the entire batch of muffins into the garbage they were so gross 🙁 The recipe as it is, is perfect so I am not going to mess around with it this time. Can’t wait to make a new batch of these… they’re soooo good when the recipe is followed exactly haha 😀
I was reading the comments and there is mention of psyllium husks in this recipe, however I do not see them in the ingredient list. Is there something missing in the ingredient list or has the recipe been updated to exclude it. By the way, I have lost close to 90lbs. on a lower carb diet, and I do have to credit some of your lovely recipes.
Way to go! 90 pounds is amazing! As for the psyllium, I found this recipe didn’t need it (or the added carbs). 🙂
I can’t wait to make these tomorrow! Do you have the fat content already calculated by chance?
I updated the nutritional info above. 🙂
I made this recipe and it turned out amazing. For those concerned about the cost of coconut flour, if you have a Trader Joe’s near you, it’s only $2.99 as opposed to $6.99+ at other grocery stores for the same weight. I also subbed out the poppy seeds for chia seeds. So good!
Oh and one last modification… I used ZSweet as my sweetener, a erythritol blend that you can find at many grocery stores and online.
Hi Maria, just wanted to ask if the nutrition information listed is for the muffins alone, or a muffin with a 1/12th serving of glaze? Thanks!
It is with the glaze. 🙂
These are delicious especially with your lemon curd! Thank you!
Hi,I would like to try these but I don’t like poppyseeds.Can I replace them with berrys or chocolate chips or something else.And the psyllium husk,yea or no and how much?
You could just omit them. 🙂
Maria, I’ve been on a ketogenic diet for a month and have been craving a lemon treat lately. While searching for a recipe with ingredients I had on hand, I found your site. These hit the spot! I subbed some Truelemon packets mixed with water for the fresh lemon juice, cut the liquid stevia in half, and used a granulated erythritol/stevia blend and adjusted accordingly. The muffins and glaze were delicious. Thank you! I’m going to go check out your other recipes now.
Hi Maria! I just discovered your site and can’t decide what recipe to try first 🙂 They are perfect for my low carb lifestyle.
I have one question: can i use only erythritol? Because i don’t have stevia glycerite and I can’t find it in my country (will have to order online and i’m on a budget right now). I saw this combination on other great recipes here.
Thanks! Yes, erythritol will work. Just add to taste. 🙂