Blueberry Friands

I seem to make all  my confessions here. Sometimes I make the kids a real ice-cream (eggs, cream, vanilla etc) and I am left with a bunch of egg whites. We can’t stand food waste so this recipe was born from necessity really. How lucky we are that this is actually one of my favourites to date! It is one of those recipes that even your non-healthy mates will love – there’s no difference in taste to friands you find in the café but you’re going to get all the goodness of whole food ingredients.tray birds.JPGThis recipe is free from grains, gluten and refined sugar. It is suitable for GAPS protocols.

This recipe makes 12 friands but please note I don’t have a traditional friand pan to cook in. I made them in a small muffin tray – if you’re making it in a small friand pan you might have a little mixture left over.


200g butter
1/2 cup honey
1 1/2 cups blanched almond meal
6 egg whites
1/2 cup blueberries (fresh or frozen. I used Oob Organic frozen blueberries, available in most supermarkets)untitled-design-1


Preheat oven to 180C.

Place the butter into a small pan and melt over gentle heat.

Turn off the heat, add the honey and mix well.

To a bowl add the almond meal.

Add the egg whites, you don’t need to beat these first just pop them in the bowl. Don’t mix yet.

Add the butter honey mixture, now blend till really well combined. The mixture will seem really runny but that’s ok!

Prepare your small muffin or friand pan – if they are not non stick grease really well with some butter or coconut oil.

Pour your mixture evenly between the pans and fill it nearly to the top –  this mixture doesn’t rise much.

Evenly dot the mixture with the blueberries and place in the oven. Bake for around 20 minutes but be sure to check at 15 minutes as they can burn easily at the end. They will be golden on top when cooked.

Remove from the oven and allow to cool in the pans for 10 minutes before turning out and serving.friand birds.JPGThese are best served fresh the day of making, however will keep for a couple of days in an airtight container.

Feel free to get inventive with these! Add cherries near Christmas, lots of lemon or orange zest or raspberries – yum.

I hope you enjoy these beauties as much as we do! Don’t forget to send through your snaps, I love seeing what you get up to in the kitchen.

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