I have been in love with these Cinnamon Bun Muffins since the day I discovered them a couple years ago. I have made them countless times to rave reviews. Over time, I've tweaked the recipe several different ways but often following mostly as-is, using maple syrup and no nuts to make a straight-up cinnamon bun taste sensation. Lately, since I'm doing my Keto experiment, I have been playing around with using only just enough caloric sweetener to get the flavor profile, while filling out the sweetness with either Swerve or Stevia. Cute man hates this but tolerates it in some recipes but not others. When making this one, he did not notice so score one for the home team! All in all, the fewer baked things I eat, the better for my fat loss goals, but I enjoy being able to live a little without completely blowing it.
As for the caloric sweeteners, after reading about the GAPS Diet, I'm doing my best to avoid maple syrup in favor of honey. It has to do with the former being a disaccharide made out of two bonded sugar molecules, which are harder to digest, thus making it further down the digestive process to then be food for the "bad" bacteria in our guts (aka nasty beasties). Honey is considered a monosaccharide, which digests more quickly and is bio-available to us as opposed to the nasty beasties. This doesn't make 100% sense to me, because doesn't honey have both fructose and glucose aka two different sugars? Maybe they're not bonded or something; I don't really know and can't seem to find a satisfactory explanation anywhere. So, if you understand, please explain it to me. I am missing my maple syrup like crazy!
Here is how it shaped up for me:
Makes 8 servings
For the Cake
1/2 cup of coconut flour
1/4 teaspoon of baking soda
1/4 teaspoon of sea salt
3/4 cup canned coconut milk
For the Sticky Topping
2 tablespoons of melted unsalted butter (can use ghee or coconut oil)
4 tablespoons of honey
1 tablespoon of ground cinnamon
1/4 cup of chopped pecans
- Pre-heat oven to 350 degrees.
- Mix all the cake's dry ingredients together.
- Add the egg and coconut milk, mixing to combine.
- Pour into a greased baking pan (like from this set or an 8 inch round)
- For the topping, melt butter in a 2 cup glass measuring cup in the microwave or on the stove.
- Add remaining ingredients and stir.
- Pour over the cake batter and swirl the surface with a knife.
- Pop the cake into the oven and bake for 25 minutes or until a knife comes out cleanly when you poke it.
- Let cool a bit (if you can) and enjoy :)
- To store, you can leave it out, covered, at room temperature for a few days or put it in the fridge to extend it to a week (I hear, but never experienced it lasting that long!