Who has not been delighted with a cupcake table at a children’s party or in a shopping center? These curious cupcakes have their history and are called by different names, for example, they are also called muffin, cupcake, ice cream or cupcake.

Cupcakes date back to 1796 when housewives in the United States, free in time, were looking for original dishes to offer with love to their families and decided to give a creative touch to their meals and especially to desserts. These small cupcakes were born from the idea of ​​making small portions of individual cake and at first they were baked in cups (cup) hence their name.

The truth is that even so, cupcakes are desserts loaded with refined sugar , flour, milk and butter, like the other cakes but in small portions. This condition makes them at times inaccessible to people, children or adults, with certain health conditions, such as diabetics, celiac disease, and other metabolic diseases, and also for those who, like us, have decided to follow a healthy and natural eating plan.

Healthy cupcakes

But nothing to worry about, just as creativity arose in those years, today there are hundreds of people who based on this concern, very valid of course, have put themselves at the service of creativity to save us from these limitations, and we Thanks to their work, they allow us to share and enjoy all the fun and delicious things that exist in the field of food.

Here you can first see a list of tips to take into account when becoming a creative pastry chef, and then a couple of original recipes, for those days when you don’t have time to create your own. After all, cooking is showing and giving love turned into food.

Tips to select the ingredients of your healthy and delicious cupcakes

In ancient times there were not so many food processing companies, so people consumed fewer processed ingredients, which made foods less harmful to the body and there was very little incidence of diseases such as diabetes, colon diseases, gluten intolerance and others, this should be our premise when choosing ingredients among what is available in the current market , since, the less processes and refining, the less damage they can cause us, then:

  1. Buy whole grain and organic flours, not refined. The flour refining process is based on the idea of ​​making them beautiful and manageable, forgetting the importance of their nutritional content.
  2. Select sugars or sweeteners with the same characteristics, sugars are always derived from the plant world, some plants and fruits are their source, so if there are so many sources, forget about white or refined sugar. We invite you to read our article: 10 alternative sweeteners to refined sugar , where you will see some examples to choose and use in your meals and baked goods.
  3. As for fats, you will think of the two common options, butter or margarine, if that is what it is about, think which of the two has fewer processes in its preparation, however, think again, both cause damage to health, but there are options in other fats such as virgin oils, olive, coconut in and its derivatives in milk and cream, and others. For more information, read our article: Coconut: how to make cream, flour and milk, with this delicious fruit , where you will see the step by step to make these healthy ingredients yourself at home.
  4. Dairy, milk is not always the best option, there are hundreds of people around the world who are allergic or intolerant to it, so products such as coconut milk, almonds, birdseed, oatmeal, rice or even fruit juices will provide moisture that our recipes need.

Healthy and delicious cupcake recipes

This is a cupcake recipe designed so that people with certain conditions and dietary demands can make them. Such is the case of diabetics and people who suffer from celiac disease , who are the group of people who have to take special care in what they eat.

Healthy and delicious cupcakes for diabetics


  • 220 grs. organic rye wholemeal flour
  • 50 grams of olive oil extra virgin
  • 1 cup unsweetened oat milk
  • 2 tablespoons dried ground stevia
  • 3 tablespoons pure unsweetened cocoa powder
  • 10g baker’s yeast
  • 60 grams dried apricots (dried apricots)
  • 2 large organic eggs


Beat the egg whites apart to the point of sighing, reserve, mix the egg yolks with the stevia and oil, gradually incorporate the oat milk, cocoa and flour in equal parts to the mixture, stop the mixer and use a wooden paddle, incorporate the yeast and mix well, add the egg whites and mix with enveloping movements and add the dried apricots cut into pieces, distribute the preparation in the molds.

We bake 15 minutes. First with heat up and down and then only down. So they go up more.

Tips: If you choose silicone molds, select the “platinum” ones that do not release or add chemical compounds to the preparation.

Frosting (cover for cupcakes)

  • 3 clear
  • 30 gr the stevia
  • Water to cover the stevia
  • A few drops of lemon
  • lemon drops

Preparation: Make a syrup with the water and stevia, let it boil until it makes some bubbles. Beat the whites to snow, and add the syrup in the form of a fine thread; continue beating until the mold cools. Add the lemon.

Healthy and delicious cupcakes for celiacs


  • 75 grams of rice flour
  • 25 grams of cornstarch
  • 110 grams of organic brown sugar
  • 100 grams of unsalted organic butter
  • 2 fresh organic eggs
  • Caramel or vanilla essence
  • 2 tablespoons coconut milk
  • 1 teaspoon yeast


Mix the butter with the brown sugar until you get a homogeneous mixture, in a separate container beat the egg whites until stiff, sift the flour with the cornstarch and yeast, add the coconut milk and the flour, beating well, low the speed of your mixer adds the pre-beaten egg whites and the caramel or vanilla essence.

Distribute the preparation in the molds, bake for 15 minutes at 180 degrees Celsius.

Frosting for the roof

  • A cup of plain yogurt
  • 250g of cottage cheese
  • 1 tablespoon stevia leaves

First of all, you should check that the products you buy are gluten-free . Many times the stores that sell products that are sold wholesale, cause cross contamination to form in food, that is, products that do not contain gluten, end up being contaminated by being close to others with gluten.

Preparation : For this, we mix the natural yogurt, the cottage cheese and the stevía leaves well, until we obtain a paste that is homogeneous and creamy. You can add vegetable coloring of the color of your preference and pieces of chopped peanuts or sprinkle with grated coconut.

The perfect natural cupcake

Those are just some ideas, but the perfect cupcakes will be the one that you design according to your specific needs, made with natural ingredients, not refined or commercial, with the sweetness of fruits and baked with all the love you feel for your people, I’m sure. that if you put your hands to work you can bake the perfect cupcake. Remember we are what we eat, if we cook with love, then we will be love.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

Leave a Reply

Your email address will not be published. Required fields are marked *