Friday, 8 June 2012
Whole Meal muffins
I have been trying out recipes using flour mixes that do not contain tapioca or corn. These muffins were made with urid lentil flour, buckwheat flour and brown rice flour. The first two I ground myself, the third I bought as flour. I also included quinoa. This was cooked whole and added to the mixture rather than using the flour. I find quinoa, whilst excellent in terms of being a complete protein, can give foods a slightly acrid taste. To avoid this the quinoa should be rinsed before use. If I really need flour I then dry the quinoa in a low oven before grinding. In this case the nature of the muffin meant that leaving it whole would be fine. I have found in the past that if I use uncooked whole quinoa in muffins the texture tends to be coarse, with the quinoa staying too hard. In a slow fermented batter this would not be a problem.
I added banana, grated carrot, dried fruit, pumpkin and linseeds to the batter as well as egg and a little oil. These muffins are high in protein and would make a good emergency meal if travelling - hence another reason to call them 'Whole Meal muffins'. You get your protein, fruit and vegetables in one neat package, with no added refined sugar and very little fat. I use a little oil as it helps the muffin to keep moist if not eaten immediately.
These were a little denser than I would have like. In future I would add some juice or water to make a sloppier batter, which would aid rising, and add another teaspoon of baking powder.
If you want a sweeter muffin just add a little sugar or syrup of your choice. To check this you can cook a tiny bit of the batter in a frying pan to see what it will be like.
Makes 12 large muffins
Set oven at 175C
150g flour - 1/3 urid, 1/3 buckwheat, 1/3 brown rice
3 tsp baking powder
1 tsp mixed spice
2 ripe bananas mashed (2 small - 165g)
1 large carrot, grated (100g)
30g pumpkin seeds
80g blueberries (or other dried fruit)
50g sunflower oil
20g pumpkin seeds
10g agave or other sweet syrup
Whisk dry ingredients together
Mix all the remaining ingredients except the optional topping together
Mix wet and dry ingredients together and put in muffin cases.
Put a few sticky pumpkin seeds on top of each muffin. This gives a crisp burst of sweetness on each muffin.
Bake at 175C for 25 minutes
Freeze when cool and use as needed. I find 20secs in a microwave is adequate to defrost them, or pack in your lunch box frozen where they will keep everything else chilled as they defrost.