Healthier choc raspberry muffins
As women, we are so often told that to achieve our health goals, we have to aggressively cut out fun foods, banish baked goods and rely on sheer willpower to not go near them. But from what I see, this doesn't lead to better health, it just leads to feeling deeply deprived, stressed and completely disconnected from the joy of eating.
True metabolic health isn't about rigid restriction. It’s about understanding how your food communicates with your body.
You don't have to choose between supporting your physiology and enjoying a decadent chocolate treat. These muffins were designed to provide that deeply satisfying, comforting experience of a baked good, but with ingredients that actively support your blood sugar and nervous system.
Why I love these
Raw cacao: Raw cacao is a phenomenal source of magnesium, my fave mineral for women. Why? Magnesium supports over 300 processes in our bodies each day! It also gives you that rich chocolate flavour that we all adore.
Spelt flour: Instead of refined flours that spike your glucose and leave you crashing two hours later, spelt is an ancient grain with a beautiful, complex carbohydrate structure. It provides a slow, steady release of energy, keeping your metabolic signaling calm and balanced. It’s also much higher in protein and gentler on digestion. Most people with a sensitivity to gluten can tolerate spelt well (this does not apply to true coeliac).
Raspberries: Beyond their gorgeous sweetness, raspberries are packed with fibre and polyphenols. They support healthy appetite regulation, meaning this muffin leaves you feeling genuinely nourished and satisfied, shutting down that feeling of restriction. As a bonus, raspberries really support our skin health and progesterone levels in the pre-period phase.
Greek yoghurt: This is the secret to making these muffins incredibly satiating. Full fat unsweetened Greek yoghurt provides a significant protein boost, which is essential for slowing down the absorption of carbohydrates. This means instead of a sharp energy spike, you get a stable, sustained release. It also adds a beautiful moisture to the bake without the need for heavy refined oils.
We have to stop normalising the idea that healthy eating requires suffering or restricting. Making a batch of these for the week is a simple act of self-care. They are perfect for a morning when you need to feel grounded, or as a restorative snack after a busy day… or as I like to use them, as a pre-workout snack to keep energy and strength steady through my sessions.
My tip: If you want to make these even more blood-sugar friendly, serve warm with an extra dollop of Greek yoghurt on top. The added protein and healthy fats further support a steady glycaemic response and make it feel like a true moment of indulgence!
Choc Raspberry Muffins
Ingredients / Makes 12 small or 6 large
Dry:
2 cups spelt flour (wholemeal or light)
1/2 cup raw cacao powder (not cocoa powder)
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp Sea salt
Wet:
2 large eggs
1/2 cup pure maple syrup or raw honey
1/2 cup melted coconut oil (or extra virgin olive oil)
1 cup full fat unsweetened Greek yoghurt
1 tsp vanilla bean paste or pure vanilla essence
The fold ins:
2 cups fresh or frozen raspberries
½ cup dark choc chips (optional)
Method:
Preheat your oven to 180°C and grease a muffin tray with a light brush of oil
In a large bowl, sift together the spelt flour, raw cacao, baking powder, baking soda and salt
In a separate bowl, whisk the eggs, maple syrup, oil, yoghurt and vanilla until smooth
Gently fold the wet ingredients into the dry. Be careful not to overmix, I like to stop as soon as the flour disappears to keep them fluffy
Gently fold in the raspberries (if using frozen, don't thaw them first to prevent the batter from turning purple). Add choc chips if using.
Scoop the batter into the tin. Bake for 20–25 minutes or until a skewer comes out clean
Let them sit in the tin for 5-10 minutes before moving to a wire rack
Enjoy!
With love x