Strawberry Flax Omega-3 Muffins


Strawberry Coconut Flax Muffins


Servings:    makes 10 muffins


  • 1c coconut flour
  • 1c flax meal
  • 1/2c green banana flour
  • 2.5c blended or pureed strawberries
  • 1/2c unsweetened apple sauce
  • 1tsp vanilla extract
  • 2 pasture raised eggs
  • 1tsp baking soda
  • 1tsp baking powder
  • 1 tbsp strawberry extract or flavor (opt)-note for stronger strawberry flavor, add more of the extract

Prep Time:    10 min

Cook Time:   30 min

Directions:   In a blender, blend your fruit until its pureed.  Take all your wet ingredients and add into blender.  Mix all your dry ingredients next.  You can use a hand mixer to mix them if you like, but not necessary.  Spray a light layer of olive oil Misto on muffin dish (muffin paper would help prevent sticking), and fill each one about 2/3 full.  Bake for 30 minutes at 350 degrees or until you can take a toothpick out clean

Benefits of Ingredients:

Coconut flour

The best part of this four is that it is gluten free and free from any wheat or components that most of us with leaky gut are sensitive to.  High in fiber, coconut flour can optimize your digestive health.  Studies have shown that coconut flour has the ability to help lower LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels. Coconut flour has this positive effect because of its high supply of both soluble and insoluble dietary fiber plus its healthy MUFA fat content (Axe, n.d).


A true superfood. Low in calories and sugar but packed with phytonutrients, antioxidant flavonoids and ellagic acid, which are all known to enhance human health.  Strawberries are known for their potential to prevent disturbances of the eye, as they contain potassium, that can correct the pressure in the eyes (Organic Facts, 2015).  Strawberries are high in vitamin C, which can neutralize free radicals responsible for DNA damage and cancer.  A single serving of strawberries has approximately 150% of your daily requirement of vitamin C (Organic Facts, 2015).  Strawberries also contain folate (DNA food) , anthocyanins (antioxidants), quercetin (mast cell quencher) which possess anti-inflammatory and anticarcinogenic properties.  “Together, they form an excellent line of defense to fight cancer and tumor growth. Daily intake of strawberries is connected to a drastic reduction in the presence and metastasis of cancer cells (Organic Facts, n.d.).

Flax meal

Flaxseeds are your new BFF!  High in fiber, low in carbs and high in omega 3 fatty acids, this superfood is not only gut friendly (gluten free), but very baking friendly and easy to add to any dish.  Flaxseeds are high in omega-3 fatty acids, which is helpful in promoting anti-inflammation.  Flaxseeds contain ALA, which has been found to help reduce coronary artery disease, improve platelet function, reduce inflammation and promote healthy endothelial cell function, which reducing heart arrhythmias (Axe, n.d.). Flaxseeds can also reduce cholesterol levels, promote digestion and enhance detoxification thanks to the power of its soluble fiber (Axe, n.d.).  Flaxseeds will also help promote beautiful hair, skin and nails, which is always a good thing!  Finally flaxseeds are considered natural phytoestrogens, which can alter estrogen metabolism due to the lignin polyphenols that provide powerful antioxidants that can reduce free radical damage (Axe, n.d.).  As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.  A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may decrease the risk of breast cancer by decreasing tumor growth. Flaxseed lignins can benefit menopausal women and often can be used as an alternative to hormone replacement therapy or as a complementary approach due the estrogenic properties lignins have (Axe, n.d).

Green banana flour

This upcoming flour is food for your microbiome!  Green bananas contain prebiotics that support good bacteria in the gut, bowel and colon and are more powerful and beneficial than probiotics because you are feeding your microbiome directly.  This can help with everything from immune system, gut inflammation and poor digestion and IBS.  It is high in essential minerals and vitamins such as zinc (needed for immune function) and potassium-which can help lower cholesterol, boost heart health and aid in nerve and muscle activity (Rozwadowska, 2017).  And guess what?  Green bananas are great for those worried about their blood sugar.  Because the young bananas are picked before they ripen, their sugar content never fully develops, so they are lower in sugar than the ripe bananas (Rozwadowska, 2017).  The resistant starch in green bananas can slow the release of food through the gut, which can slow the insulin response and prevents sugar spike and crash, which means more energy throughout the day!  And best of all, its gluten free!


An apple a day keeps the doctor away! Low in sugar, and high in fiber, apples contain many phyotnutrients that can reduce the risk of cancer, CVD, asthma, diabetes and obesity.  Apples contain pectin which is a soluble fiber that can bind to substances in the digestive tract, including cholesterol and toxins and promotes their elimination (Axe, n.d.).  Research shows that beneficial antioxidants include quercetin, catechin, phloridzin and chlorogenic acid (Axe, n.d.). Because of these special compounds apples have anti-proliferative and beneficial cell-signaling effects. Apples can prevent high levels of oxidative stress and can lower inflammation.  In addition, the malic acid found in apples are shown to be beneficial in chronic fatigue and fibromyalgia (Cooper, 2017). “It is an essential component in the Krebs cycle, a process that turns carbohydrates, proteins and fats into energy and water in your body. If there isn’t an adequate supply of malic acid in the body, the Krebs cycle can’t function properly, leading to fatigue. Eating foods or taking supplements containing malic acid might help your cells carry out the Krebs cycle normally and therefore support energy production” (Cooper, 2017).

Pasture raised eggs

Pasture raised eggs may be healthier than their caged counterparts.  In a study conducted by researchers in Penn State’s College of Agricultural Sciences, pasture raised eggs had twice the vitamin E, omega-3 fats, and less than half the omega-6 to omega-3 ratio (Mulhollem, 2010). Vitamin A concentration was also 38% higher. Eggs also contain choline which is an essential nutrient for brain function (Healthy Hubb, n.d.). Also, eggs are high in Vitamin D which is important for your immune system to function properly.


Axe, John. (n.d.).  Apple Nutrition-The Ultimate Gut & Heart-Friendly Fruit. Retrieved (2018, February 2) from

Axe, John. (n.d.). Coconut Flour Nutrition, Benefits & How to Use it.  Retrieved (2018, February 2) from

Axe, John. (n.d.). Top 10 Benefits of Flaxseed and How to Add Flaxseeds to Your Diet. Retrieved (2018, February 2)  from

Cooper, Emily. (2017, October 3). Malic acid benefits. Retrieved from

Mulhollem, Jeff. (2010, July 20).  Research shows eggs from pastured chickens may be more nutritious. (2018, February 2) from

Organic Facts (n.d.). 10 Surprising Benefits of Strawberries. Retrieved (2018, February 2) from

Rozwadowska, Frankie. (2017, January 16).  7 Reasons Why We’re Going Bananas for Green-Banana Flour. Retrieved (2018, February 2) from


About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s