Zucchini, Tomato, Potato & Cheese Muffins (Nut Free)

These are a nice muffin to make in advance and have on hand for breakfast or a snack. They are filled with vegetables and nutrients. Additionally, they are nut free, which I tend to prefer when consuming something that is not a treat.

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From a definition point of view, these are probably more Primal than Paleo, as they contain raw cheese. I’m lactose intolerant; and in my case, I have no issues with cheese, especially made from raw milk vs pasteurised milk. Manchego is also a goat cheese, which is even easier on the digestive system than cheeses made from cow’s milk. (Plus, it’s really tasty!)

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(Ready for the oven, pictured above.)

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Pictured above are the muffins with some homemade chicken liver pate. A lovely combination!

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(The way the potatoes and the courgettes – zucchini – looked after cooked on the stove top, pictured above.)

Bon Appétit!

Zucchini, Tomato, Potato & Cheese Muffins
Recipe Type: Breakfast
Cuisine: French
Author: The Saffron Girl
Prep time:
Cook time:
Total time:
Serves: 12
Makes 12 muffins.
Ingredients
  • 1 medium zucchini (courgette), yellow or green, diced with skin
  • 2 medium white potatoes, peeled and diced (you can also use swede/rutabaga)
  • 2 medium tomatoes, diced
  • 50g butter (about 2 tablespoons)
  • 1/4 cup coconut milk
  • 1/4 cup flaxmeal
  • 3/4 cup coconut flour
  • 80g (about 1/2 cup) grated aged Manchego (or Parmesan or Gruyere)
  • 6 eggs
  • olive oil
  • 1 teaspoon baking soda
  • 1 teaspoon herbes de Provence
  • coarse sea salt and freshly ground pepper, to taste
Instructions
  1. Prepare a muffin tin with the muffin wraps and set aside.
  2. Preheat the oven to 180C (350F).
  3. Rinse and prepare the vegetables.
  4. In a pan, over low heat, add 1-2 tablespoons of olive oil and the diced potatoes. Cook stirring frequently until golden brown, about 10 minutes. Pour into a glass or ceramic bowl and set aside.
  5. In the same pan, over low heat, add another tablespoon of olive oil and the zucchini (courgette) pieces. Cook, stirring frequently about 5 minutes. Pour in the same bowl as the potatoes. Sprinkle with some sea salt, pepper and the herbes de Provence and mix. Set aside.
  6. In a small pot, melt the butter in the coconut milk over low heat. Cool.
  7. Beat the eggs in a medium mixing bowl. Add the cooled coconut milk-butter mixture and whisk together.
  8. Add the flaxmeal, vegetables, herbes de Provence, and grated cheese. Mix well.
  9. Add the coconut flour and baking soda; and if necessary fold in with hands instead of a whisk or spoon.
  10. Mix well again until everything is well incorporated and there are no traces of the flour.
  11. Taste, and add sea salt and pepper, to taste. Mix again.
  12. Place into the muffin wraps and sprinkle with a little bit of coarse sea salt.
  13. Bake for 40 minutes on the middle rack.