Sprouted Blue Corn Muffins

Ah, my first blog post!

You might be wondering: Sprouted Blue Corn Muffins? Your first blog post?

I know, it is not glamorous. 

But here's why, in all its naked glory: because you have to start somewhere. I have been putting off this blog post for several weeks (months) now. It’s been one of those things that “I’ll get to when it’s the right time.”

It is rarely ever the right time.

So the other day I was making these muffins because I have extra sprouted blue corn flour in my pantry and Thanksgiving is around the corner, and corn muffins are just so Thanksgivingy. And I thought: take a picture. Let’s do this.

And then I thought: my first blog post? Corn muffins? No, Stef. Wait until you have something more exciting. Wait for a better topic. Wait for Wait for Wait for.

Which is when I knew this was going to be my first blog post. I’m tired of waiting for Godot.

And so: sprouted blue corn muffins.

So let’s move on to the muffins. I love this recipe because it’s quick and it’s easy. Two bowls, wet ingredients + dry ingredients, mix, and you’re done. That’s my kind of recipe.

And they really are delicious. The coconut milk keeps them moist and the honey (should you choose to add it) adds just the right amount of sweetness for a corn muffin.

Don’t let the color fool you. Blue corn muffins taste just like regular corn muffins. The difference between standard yellow (or white) corn flour and blue corn flour is simply the variety of corn used to make the flour. (And actually, blue corn is slightly sweeter and nuttier, but for purposes of the muffin, I haven’t noticed too much of a difference in the finished product).

Blue corn has been coming on to the scene more and more lately because it has a higher nutritional profile than its white and yellow counterparts. It has 20% more protein and a lower glycemic index than yellow corn. It also has antioxidants called anthocyanins, which give the corn its blue color (anthocyanins are also found in blueberries and other blue/purple foods).

In another blog post, I will talk about the benefits of sprouted flours over regular flours, but for purposes of this recipe, you may use either/or. I prefer the sprouted flour, but you can certainly use regular blue corn flour if you choose. (And although blue corn is less likely to be genetically-modified than regular corn, I still always choose organic whenever possible).

The flour itself has a muted violet hue, and it’s quite grainy. 

To this, you’ll add a teaspoon of sea salt*.

*I’ve noticed that sea salt is less potent than regular table salt. You may have to add more to get the same oomph of flavor if you’re using sea salt (which I highly recommend). I have been known to test my batter before pouring it into the muffin cups. Yes, I know there are raw eggs in there.

And finally, to the flour and salt, you’ll add the baking powder. POWDER. (I can’t tell you how many recipes I have fumbled because I’ve used soda instead of powder and vice versa. This one calls for POWDER).

Next, and in a separate bowl, it’s time for the wet ingredients:

·      ¼ cup (or 4 tablespoons) melted butter. I use Kerrygold or any other brand of organic, pasture-raised butter. You can also use coconut oil, if you prefer not to use butter.

·      2 eggs. I always recommend pasture-raised whenever possible. (Note to self: future blog post with photos re: difference between standard eggs, organic eggs, and pasture raised eggs).

·      1 cup of coconut milk. The real, full-fat kind. Do not be afraid of fat, everyone. (Note to self…future blog post…)

·      2-4T of honey, depending on the size of your sweet tooth.

Combine the wet ingredients and the dry ingredients. The mixture becomes kind of pink looking, like this:

And that’s it! Pour into muffin tins and put into a preheated 400F degree oven and bake for 13-15 minutes.

The finished product is moist, not too dense, and a wonderful shade of blue-ish purple.

Now I actually make these without the honey but Mr. EvolveWell toasts the muffin and drizzles some on top. He also adds almond butter sometimes. I can eat almond butter six ways to Sunday, but I understand that almond butter and corn muffins don’t really scream to be paired.

You do what you like.

I think you’ll like these.

Whew. I’m done with my first blog post. I started writing this too late at night and the computer erased half of the post before I finished it so now it’s 2 hours later, and it just wasn’t the perfect time to write my first blog, but goshdarnit, guess what? I wrote my first blog.

I’ve literally been waiting 10 years to write my first blog. It’s been a kind of bucket list thing for me.

Sprouted Blue Corn Muffins.

I hope you enjoyed it.

Xo Stef


2 cups sprouted blue corn flour

1 teaspoon sea salt

2 teaspoons baking powder

¼ c  melted butter

2 eggs

1 cup coconut milk

Preheat oven to 400 degrees F.  Combine dry ingredients in a glass bowl.  In a separate bowl, combine liquid ingredients. Add to dry ingredients and stir just until combined.  Pour into muffin cups and bake for 13-15 minutes.