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/

Jodi Dodge

Personal Strength Training by Jon-Erik Kawamoto

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.

Paul Heffernan

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Patrick Ryan

Personal Strength Training by Thomas King

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

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.

See All Reviews Write a Review