By Bernadette Kathryn, LMT, IHLC


Sunday mornings at my house growing up was always a big food event after Church, of course. A table full of hearty food; grits, eggs, bacon, sausage, buttered toast, biscuits, gravy, fresh fruit and pastries.  A traditional Southern experience that was a wonderful way to enjoy Sunday with the family. For the pastries, mom would always buy a special style of cookie that was full of fruit and a bit dense, almost a meal in itself.  We covered all the bases with sweet, salty, spicy, crunchy and silky — it was an amazing experience and is a great memory.  Better a memory than an event that I go for today!


What I do now is enjoy some of those elements at different times — not at one meal 🙂 Cranberry Walnut Muffins with a splash of lemon brings me back to those Sunday with the family. These spark memories of the pastries — in a healthier lighter version, better for my current lifestyle.


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Cranberry Walnut Muffin
Prep time: 
Cook time: 
Total time: 
  • 1.5 cups GF flour
  • ½ Cup coconut sugar (or honey)
  • 1t salt
  • 1T baking powder
  • 1t baking soda
  • 1t guar gum
  • 1 Egg large
  • ½ Cup milk
  • ½ Cup applesauce
  • ¼ Cup melted coconut oil
  • ½ Cup walnuts, chopped
  • ½ Cup cranberries
  • 1 Lemon, zest & juice
  1. Preheat your oven to 350•
  2. Line your muffin tins with paper
  3. Mix all of your dry ingredients
  4. Mix your wet ingredients - make sure everything is room temperature
  5. Combine and add the walnuts & cranberries
  6. Fold to distribute
  7. Scoop into your lined muffin tin
  8. Bake for 10 minutes at 350•
  9. Rotate your pan and bake an additional 10 minutes