Gluten-Free Apple Walnut Flax Muffin Recipe

By Julia Howard, MPH, RHN

I know what you’re thinking… Gluten-free muffins!? Moving on.

Wait! I developed this recipe when I was first learning to bake gluten-free and it’s been a staple of my homemade snacks ever since.

I used to ignore/deny the fact that I felt better when I was eating gluten-free. But, the better my diet got (and consequently, my digestion), the more I realized that this issue wasn’t just in my head.

Despite eating a mostly whole-food plant-based diet, I still had issues (e.g., fatigue, foggy head, anxiety, heartburn, slowed digestion) when I ate gluten-containing foods. I have also tested negative for (classical) celiac disease.

Interestingly, a 2018 study (systematic meta-analysis) on this topic was actually titled “Mood disorders and gluten: it’s not all in your mind!”. The study, which included 3 randomized controlled trials and 10 longitudinal studies with a total of 1139 participants, supported the notion that, in susceptible individuals who have celiac disease or non-celiac gluten sensitivity (NCGS), a gluten-free diet may help improve symptoms of mood disorders.

Unfortunately, unlike classical celiac disease, there is still no agreed upon biomarker for a clear diagnosis of NCGS. A clinical diagnosis of non-celiac gluten sensitivity is currently made using clinical criteria such as “The Salerno Experts’ Criteria” which includes the strict elimination of gluten, followed by a well-controlled reintroduction of gluten, and the detailed tracking of symptoms. Of course, this is only done once the diagnosis of celiac disease has already been ruled out.

Please note, that the self-diagnosis of non-celiac gluten sensitivity is not recommended. It is helpful and strongly advised to discuss this concern with a qualified healthcare professional who can rule out other conditions, including classical celiac disease or irritable bowl syndrome. As a Registered Holistic Nutritionist, I cannot diagnose or treat conditions. This information is for educational purposes only.

But, if you’re one of those people who feels better on a gluten-free diet, here’s my favourite muffin recipe. I sometimes substitute hemp seeds in for walnuts.

Gluten-Free Apple Walnut Flax Muffins

Dry Ingredients

1.5 cups brown rice flour
2/3 cups ground flax seed
1 heaping tsp cinnamon
1 tsp salt
1 tsp baking powder
½ tsp baking soda
1 cup apples (about 2 medium-sized) chopped (I like to leave the peels on)
1 cup chopped walnuts (substitute nut-free alternative like sunflower seeds or hemp seeds, if needed)

Wet Ingredients

2 eggs
½ cup coconut oil melted
2 tsp vanilla extract
1 cup unsweetened apple sauce
½ cup maple syrup

Directions

Preheat oven to 350 degrees Fahrenheit
Mix together all dry ingredients except apples and walnuts in a bowl
Whisk together wet ingredients in a separate bowl
Add dry ingredients to wet ingredients and stir well
Fold in apples and walnuts
Spoon batter into muffin tin and bake for approximately 35 minutes.

Thanks for reading,

~Julia

If you’re confused about nutrition or have some nutrition goals you need help with, we offer online nutrition coaching!

Sources

Non-Celiac Gluten Sensitivity

https://www.mdpi.com/2072-6643/10/11/1708/htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488826/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6545713/

Krista Harding

Personal Strength Training by Thomas King

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin. Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising. So, I’ve only ever tried sticking with a gym routine twice in my life. Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening. Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me. I don’t have to think about what to do, because I’m told what to do. I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task. I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

Nic Capps

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

Courtney Currie

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

Norbert Lake

Personal Strength Training by Jon-Erik Kawamoto

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

Amanda Shea

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

See All Reviews Write a Review