Coconut Flour Butternut Squash Muffin Tops

Letting it chill will make it easier to handle. Sorry about the mess, BNS Pasta Sauce was getting ready for freezing.

Adapted from: Pumpkin Spice Muffin Mounds

The dough is similar to my Coconut Flour Cookies, sticky at first, but after resting it’ll firm up fine and you can just pop it out of a measuring cup without any fuss or mess. I ditched the honey in favour of Maple Syrup as I find honey burns too easily for me and makes everything too dark. I also subbed  BNS for pumpkin because I have no hope of finding a pumpkin here unless it’s Halloween and even then they’re not quite at a level of quality for eating. I actually had two BNS for this and thought I’d have too much, nope, I actually had to defrost some of my frozen squash and use that instead. I think they must’ve been thick skinned as I usually have enough in one.

Now I should say that anything I say now is in no way a reflection of the original recipe’s quality or taste, this is just personal taste. Honestly, I just can’t get into coconut flour. I mostly used this recipe to use it up. It worked well and  the muffin tops were tasty, but I just don’t like the texture of coconut flour. It may be a brand issue, but it’s happened twice already. Like I say taste-wise they’re really great, there’s a lot going on, but they weren’t too sweet nor was I overpowered by the pumpkin spice. I guess coconut flour and me just don’t mix. Still it’s a really great recipe, even with me tweaking it a lot and it would make a great frozen breakfast as it should freeze fine, just defrost it well before eating. Check out the original too and find which version suits you best.

You could double or triple this if you wanted, I just happened to have three store-bought eggs that needed to be used up.


3 Large Eggs
100g Butternut Squash Purée
60g Coconut Flour
50ml Maple Syrup
2 Tbsp Coconut Oil, Cold and Chopped
1 Tbsp Pumpkin Spice
1/2 Tsp Vanilla Extract
1/4 Tsp Baking Soda

Makes 6 Muffin Tops or 22 1 Tbsp Cookies.


1. Preheat oven to 175c (Fan) and line a tray with greaseproof paper.

2. Using an electric mixer beat together the Eggs, Butternut Squash Puree, Maple Syrup and Vanilla Extract until well combined.

3. Beat in Coconut Flour, Baking Soda, Pumpkin Spice until well combined. Finally beat in Coconut Oil until thoroughly blended in. Scrape dough into centre of the bowl and let chill in the fridge for 5 minutes.

4. Scoop 1/4 Cup’s worth of dough and roll into a ball, press down onto the prepared tray and repeat for all dough. Bake for 15-20 minutes of until dark golden in colour and firm to the touch. Let cool on tray for 10 minutes and then remove to wire-rack to cool completely.

Butternut Squash Bread

The texture is similar to a banana bread. Soft, but not soggy.

Halved from Here

I’ll be honest I really, really don’t like soft bread. I spent a long time stuck eating squishy flax bread when I had nothing else and once I had a chance to break away I never looked back. So I’m biased against this bread, but it’s not that bad. It’s soft, but not gooey. It’s a free from kitchen sink job and tweaking it too much would probably trash it. I’ve had better, but something that uses all the flours that usually combine with things I don’t/can’t eat and leaves them to themselves is okay by me.

It’s slightly crunchy outside and soft inside.

Whether it’s all it’s claimed to be health-wise is hard to say, but with all that’s in it and all that’s left out you could do a lot worse. If you’d rather a firmer loaf with a similar taste try my Pumpkin Spiced Buckwheat Bread. That’s it for me….just kidding, tomorrow, after a three year break, it’s Cheesecake in Buckwheat Pastry time!



120g Butternut/Sweet Potato Squash Purée
42g Butter/Coconut Oil, Soft
40ml Maple Syrup
1 Large Egg
1/2 Tsp Vanilla Extract


33g Brown Rice Flour
25g Ground Flaxseed
13g Coconut Flour
1 Tsp Baking Powder
1/2 Tsp Pumpkin Spice

Makes one small flat loaf.
Can be frozen.


1. Preheat oven to 180c (No Fan). Grease and line a 6×3 inch loaf pan.

3. In a large bowl mix together, using an electric mixer, the Wet Ingredients. Add Dry Ingredients and mix until combined. Batter will be thick, slightly dry and lumpy. Don’t add Water.

4. Scoop batter into prepared tin, smoothing down with a wet spoon, and bake for 35-45 minutes, turning halfway if needed, until golden brown and a skewer comes out clean.

5. Cool in tin for 5 minutes, then remove from tin, remove greaseproof paper and let cool completely on a wire rack.

Slurry Curry

A basic curry I use for experimenting with different thickeners. You’ll notice I like to try different things with recipes and this one was born exclusively for the purpose of testing thickeners. The name comes from the slurry you make with cornstarch and water which funnily I never use, but the rhyming name was too much to resist.


1 Chicken Breasts
160ml Chicken Stock (1/2 Stock Cube)
1 Tsp Curry Powder
1/8 Tsp Black Pepper
1/2 Yellow Onion, Chopped Fine
2 Cloves Garlic, Minced
1/2 Tbsp Fresh Ginger, Grated
1 Tbsp Olive Oil

For Thickening

1 Tbsp Coconut Flour and 30ml Water 1 Tbsp Rice Flour and 30ml Water 1 Tbsp Buckwheat Flour and 30ml Water 1/2 Tbsp Whole Chia Seeds (No Need for Water)
1 Tbsp Chestnut Flour and 30ml Water

Optional: 1/8 Tsp Ground Long Pepper, 1/8 Tsp White Pepper


1. Heat Olive Oil in a pot and when melted add Onion, Ginger and Garlic, mix and cover. Let cook for 5-10 minutes, on a medium heat, or until soft.

2. Add Curry Powder and stir together, then add Chicken, stir and cook for 5 minutes.

3. Add Stock and stir, bring to boil and then reduce to a simmer and cook for 10 minutes.

4. Mix Flour of choice and Water to form a paste and add to pot, mix until dissolved and then cook for a further 10 minutes.


Rooibos/Wild Rooibos Curry: Steep two Teabags in 150ml of Hot Water while preparing everything else. Dissolve 1/2 Stock Cube in 10ml of Hot Water and add to Rooibos. Add the same time as you would stock.

Microwave English Muffin



10g Ground Almonds
14g Coconut Flour
1 Tsp Olive Oil
1 Large Egg
1/4 Tsp GF Baking Powder
Salt to Taste
2-3 Tbsp Water


1. Put everything into a bowl.

2. Whisk together until smooth and creamy.

3. Grease microwave safe bowl with Butter.

4. Cook on full heat for 2 minutes.

5. Place plate on top of the bowl and turn out. Serve hot or cold.

Hemp Coconut Crumble

Tweaked from: Here



100g Berries e.g. Strawberries, Raspberries, Blueberries etc.
25g Sugar
50ml Water


12g Ground Almonds
17g Coconut Four
17g Shelled Hemp Seed
1 Tbsp Cold Butter, Chopped


1. Pre-heat oven to 170c (No Fan).

2. Place the Berries, Sugar and Water in a pot and cook on a medium heat until soft and the juices have run out of the berries, make sure there’s plenty of liquid as the topping will absorb it as it cooks. Add compote to oven proof dish and set aside.

3. In a bowl mix together the Ground Almonds, Coconut Four, Hemp Seed, Butter and work together with fingers until it resembles breadcrumbs,

4. Sprinkle Crumb Mixture over the Compote and cook for 10-15 minutes until the top is golden brown.

Fluffy Nut Butter Bread

Tweaked from: Here


75g Peanut Butter (Cashew for a plain loaf)
1 Large Egg, Separated
1/2 Tbsp Honey
10ml Lemon Juice
15ml Milk
10g Coconut Flour
1/4 Tsp Baking Powder
Pinch Salt

Makes one small loaf. Can be frozen.


1. Preheat oven to 150c (Fan) and place a bowl of Hot Water in the bottom of the oven.

2. Grease and line a 6×3 inch loaf pan.

3. In a bowl mix together the Egg Yolk and Peanut Butter, then beat in the Milk, Lemon Juice and Honey. A thick clingy Paste should form, if too dry add more Milk. Finally beat in the Coconut Flour and Baking Powder. It’s okay if it’s dry at this point as the Egg Whites will form a batter.

4. Beat the Egg White until stiff peaks form. Beat this into the mixture, making sure everything is incorporated, but also making sure not to over beat. A thick Batter should be the end result.

5. Pour into the prepared tin and bake for 30 minutes, without turning, and then cool in tin for 20 minutes, then remove and let cool completely on a wire rack.

Flaxseed Crackers

Tweaked from: Here


17g Ground Flaxseed and 3 Tbsp Warm Water
60g Ground Flax
1 Tbsp Coconut Flour
Spices/Herbs if Desired
Olive Oil
Salt and Pepper to Taste.



1. In a small bowl mix together Flax and Warm Water. It should be thick and gelatinous.

2. Add Flax Egg to a large bowl and add the remaining Flax and the Coconut Flour. Stir together with a metal spoon until combined.

3. When all the Flax Egg has been mixed through Flax and Coconut Flour start adding water a sprinkle at a time and knead until a firm and elastic dough is formed.

4. Divide the Dough into 3 parts and roll out between two sheets of greaseproof paper as thin as possible.


1. Preheat the oven to 200c (Fan)

2. Place one Flax Tortilla on a chopping board and brush with oil until covered. Cut into segments and place on tray. Repeat for all Tortillas.

3. Bake for 8-10 minutes or until solid, turn half way.

4. Remove from tray and let cool.