Experimenting again…I’ve been adapting some recipes, substituting nutrient poor ingredients for nutrient-rich, health giving alternatives that result in a satisfying treat! I’ve looked at a traditional Apple Muffin recipe(refined bleached wheat flour, lots of dairy, refine sugar etc. and swapping for alternative ingredients). This can be hit and miss and take a couple of batches to get ratios and portions right, and to suit majority taste preferences – but persevere!! I also wanted to use up a few things sitting in the cupboard to clear some space and save wasting them…
Now I was aiming for dairy free, low GI, being high fibre(complex carbohydrates), high protein and low sugar. Apple cinnamon chia muffins( 2cups of regular flour substituted with hazelnut meal, pumpkin seed meal and oatbran with 1/2 cup flour). Swapped 1 cup of yoghurt with 1/4 cup chia seeds stirred into and left to soak for 10 minutes in 1 1/2 cups coconut water. Two apples grated with skin on, 1 cup sugar swapped for 50:50 xylitol and low GI variety honey( stringy bark). Lots of ground vanilla and real cinnamon.
Original Recipe vs Adapted Recipe
2cups of regular flour substituted with hazelnut meal, pumpkin seed meal and oatbran with 1/2 cup flour or gluten free flour blend ). Swapped 1 cup of yoghurt with 1/4 cup chia seeds stirred into and left to soak for 10 minutes in 1 1/2 cups coconut water. Two apples grated with skin on, 1 cup sugar swapped for 50:50 xylitol and low GI variety honey( stringy bark). Lots of ground vanilla and real cinnamon.
ORIGINAL RECIPE INGREDIENTS => SWAP FOR => ADAPTED RECIPE INGREDIENTS:
1 cup white sugar ½ cup xylitol + ½ cup low GI raw honey (such as stringy bark)
2 cups flour(wheat, bleached, plain flour ½ cup hazelnut meal + ½ cup pumpkin seed
1/4 cup brown sugar 1/4 cup Xylitol or Coconut nectar sugar
1/4 teaspoon cinnamon 1/2 teaspoon real ground cinnamon bark
1. Place cupcake liners in 12 cup muffin/cupcake tin or grease with organic butter or coconut oil (to prevent mixture sticking).
2. Preheat oven to 200°C
3. Grate the apples by hand or blitz in food processor/Thermie/Ninja until grated consistency(skin left on).
4. Mix chia into the water and leave to soak(yoghurt substitute).
5. Add remaining wet mix ingredients being honey, xylitol, coconut oil or butter and eggs(or substitute if allergic or Vegan – see Egg Substitute blog for ideas).
6. Blend together the ‘dry mix’ of alternatives (hazelnut meal, pumpkin seed meal, flour choice, baking soda, cinnamon and vanilla).
7.Dollop mixture into the muffin pans (divide evenly) then sprinkle topping generously over each of the 12 muffin mix dollops.
8. Bake muffins for 20 minutes or until golden and tops spring back slightly in pressed gently(cooked through). To test if they are cooked, insert a skewer into the centre of one - if it comes out clean, it is ready If not, cook for a little longer before testing again. When cooked, remove from oven and stand for 2-3 minutes before turning onto a wire rack. Letting them stand makes them easier to remove from the pans. Serve warm or at room temperature. Store in an airtight container for up to 1 day.
Note: as I fiddled with the recipe I had extra mixture left over so added this to a mini muffin tin for extra bite size snacks to freeze.