Basic Muffins

I have been reading Nourishing Traditions and thoroughly enjoying the book. I am learning how to eat more "real foods" and going back to basics. We have even made a shift to organic foods in an attempt to remove those nasty chemicals from our diet. We still have a long way to go. One of things I would like to do in my baking is remove processed white sugar where possible and the recipe below does that by replacing it with maple syrup (I think raw honey would worked just as well). 

It is the first time I have used Spelt Flour, an ancient grain which according to what I have read is a grain with lots of goodness and worth adding to our diets. 

Sultana muffins - they tasted so good and I didn't even notice there was no processed sugar in them
Recipe from Nourishing Traditions by Sally Fallon - page 482

  • 3 cups of spelt, kamut or whole wheat flour (I used spelt)
  • 2 cups buttermilk, kefir or yoghurt (I made my own buttermilk - 1 cup milk with one tablespoon lemon juice and let sit for 15 mins)
  • 2 eggs, lightly beaten
  • 1 teaspoon sea salt
  • 1/4 cup maple syrup
  • 2 teaspoons baking soda
  • 1 teaspoon vanilla extract
  • 3 tablespoons melted butter


  1. Soak flour in buttermilk, kefir or yoghurt in a warm place for 12 to 24 hours - muffins will rise better if soaked for 24 hours.
  2. Blend remaining ingredients.
  3. Pour into well-buttered muffins tins, filling about three quarters full.
  4. Bake at 325F/160C for about 1 hour or until a toothpick comes out clean
  • Raisin Muffins: (or currents, sultanas etc..): Add 1/2 cup raisins and 1/2 teaspoon cinnamon.
  • Blueberry Muffins: Add 1 cup of blueberries (fresh or frozen).
  • Fruit Spice Muffins: Add 2 ripe pears or peaches, peeled and cut into small pieces, 1/2 teaspoon cinnamon, 1/8 teaspoon cloves and 1/8 teaspoon nutmeg
  • Lemon Muffins: Add grated rind of 2 lemons and 1/2 cup chopped crispy pecans
  • Ginger Muffins: Add 1 tablespoon freshly grated ginger and 1 teaspoon ground ginger. Omit vanilla.
My husband really liked these and he isn't one who usually likes muffins.  We both decided they had a earthy taste (in a really nice way), which I think is the result of the spelt. I made the sultana version which I then cut in halves and covered in real butter - delicious. Next time around I am using blueberries for some added goodness.  These will certainly be made again.


  1. I have "Nourishing Traditions." It is a very informative book. I use the pancake recipe a lot!


    Mrs. A

    1. I will have to try the pancake recipe - haven't got to them yet.

  2. I have also recently started using raw honey and rice syrup, I find it's much better health wise though I haven't used them in baking yet. It's on my list to do:)

    1. Maple Syrup is also really handy and if you live anywhere near Costco you will find Maple Syrup heaps cheaper than in the supermarket.

  3. We don't even have white sugar in the house anymore. I use a variety of sweetners - stevia (healthiest), coconut blossom sugar, raw honey, maple syrup,and raw sugar (so glad they brought out raw castor sugar for recipes that need castor sugar!). I read something the other day which I thought you would find very interesting, Jo...
    It's a webpage that has conversions on it for substituting sugar with varying sweetners (liquid and non-liquid natural sweetners) in recipes:
    I have yet to try the substitutions out (or verify that the quantities work well). Let me know if you try any of them! :)

    These muffins look very interesting. I'm looking forward to reading 'Nourishing traditions'! :)

    1. Clara, this is just what I needed and I might do a post on this to share with other people. I haven't used stevia as yet, where do you buy yours? Is it expensive? I might make something and substitute sugar with honey and see what happens!!

    2. We buy our Stevia from Woolies - we buy the one called Natvia - it comes either in a little container, or a box with sachets. It's not the cheapest thing on the shelf, but it is healthy. You can also find varying brands in health shops like Go Vita. :) Some of them combine stevia with other ingredients, so check the ingredients list. Not sure if Natvia is the best one out there - it's just the one we've settled on for the time being!

  4. Thank you! This is a great recipe!

  5. Sounds like a wonderful recipe Jo-- I'd love the addition of blueberries or fruit!


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