Posts Tagged With: muffins

Blueberry & Hemp Muffins (Gluten-free, Sugar-free)

Mighty MUFF - Blueberry and Hemp Muffin (gluten free)

Mighty MUFF – Blueberry and Hemp Muffin (vegan/ gluten free)

I love playing with vegan and gluten free food.  It’s a challenge.  How can we make a muffin taste, look, feel as good as a ‘normal’ muffin without the things that can muddle our bodies.  So many people are giving gluten a miss, it seems like a good idea as many people struggle with it.  I love bread so I made a tasty loaf the other day using predominately ground sunflower seeds, it worked a treat.  I feel a shift, things are changing in the foundations of how we eat.  The next generational food norms will be very different indeed.  Gluten free and vegan will be as normal as fish and chips or black forest gateau.

I cook in a place called Trigonos, an idyllic retreat centre and organic veg farm.  It’s a blessing.  There I encounter all sorts of dietary requirements, every group that I cook for has a long list of specific dietary needs.  The most regular are vegan and gluten free (we are a pure veggie place), but there are so many people out there waking up to food intolerances and how they can hamper our wellbeing.  We are all unique and beautifully different, what works for me, might not work for you.  But eating less gluten and animal-based saturated fat can only be a good thing for our health.  That is a widely held, universal, food understanding.  So these muffins are nice…..  They can be enjoyed by almost anyone and there is no sacrifice in the taste or treat departments.

Nobody who eats these muffins would think they are vegan or gluten free.  They are really quite healthy but very delicious.  Any berry can be used here, depending on the season.  We managed to get some blueberries and I admit, they are one of my favourites.  The berries sort of explode in the muffins, creating lovely fruit pockets of happiness.  There is plenty of richness from the coconut oil and a little bit of bite from the polenta flour (very fine polenta that is, not the course grain stuff we use normally).

GLUTEN FREE BEHAVIOUR

We tend to make our own gluten free flour mixes, we still haven’t got round to making the definitive Beach House Bread Mix.  But its coming.  I always like to have buckwheat flour around, one of my favourite grains/ seeds.  In moderation, it makes for a light addition to baking with a good hearty flavour.  Banana helps with the binding here, but you can use stewed apple instead.  This is also very nice and works well when using blackberries in this recipe.  We’ll be doing his later this year for sure.  The brambles are already winding their wicked way all over the back of the garden and in Autumn, it will be an oasis for big, juicy blackberries.

FLAX EGG?(!)

Making flax eggs is so easy. Grab some flax/ linseeds and grinder them in a coffee grinder, blender, something like that.  You are looking for a fine powder, but a few whole seeds is absolutely fine.  You can also buy ground flax seeds or flax meal.  This can then be added to all baking shenanigans in order to add a very nutritious binding agent.  In the absence of eggs, I find them the best.  They even have a vaguely egg-like texture, very gelatinous and gloopy.  For 1 tbs of ground flax, I add 1 1/2 – 2 tbs water, stir and leave for a short time.  You’ll see the change very quickly.  Ground flax is also an amazing way of adding nutrition to your morning cereal, yoghurt or smoothie.  Ground flax also helps to make a substantial and chewy loaf of bread or pizza crust.  Fibre is so, so important to a healthy diet.  It cleans you out in more ways that one!!!!

See here for more about flax eggs and other vegan baking substitutes.

I love using hemp seeds although they are a little rare.  You could try sunflower seeds here, but the hemp seeds (hulled ones anyway) are so creamy and light.  They seem to blend into the muffin adding richness.  Sunflower seeds will be more of an  obvious presence.  Tasty non-the-less.  Hemp is a wonderful plant and is becoming more and more popular for its uses in making fabric and even paper.

On the beach, with a shell

On the beach, with a shell

What with promoting our new book PEACE & PARSNIPS (out tomorrow I may add)  and cooking, cooking, cooking…..there seems little time to squeeze in blogging, let alone glorious beach walks.  Which is a shame.  We will hopefully get some more of our recipes up on the B.H.K very soon.  It is almost impossible to keep up.  I love writing about food, but I must say, I love cooking much, much more.  I’m an out of balance food blogger.  Forgive me!!!!  I just bought a new computer to replace my ancient little Filipino net book gadget, hopefully this will make me vastly more efficient.  You never know!

These muffins are light and fruity…..healthy and delicious….give them a whirl!!  All of your guilt-free dessert dreams are coming true….right here:

Fresh from the oven- THE SMELL!  THE AROMA! (yum)

Fresh from the oven- THE SMELL! THE AROMA! (yum)  PS – I ran out of mix so the top left muff is a bit of a half-ling

The Bits – Makes 6 muffins

50g buckwheat flour

50g rice flour

25g polenta flour (not coarse polenta, it should be fine like flour)

(or try 125g of a pre-mixed gluten free flour)

30g hulled hemp seeds

2 tbs coconut oil (softened)

½ teas bicarb soda

½ teas apple cider vinegar

¼ teas sea salt

1 teas vanilla extract

1 banana (mashed)

4-6 tbs rice syrup (depending on how sweet your tooth is; I’m a 3 and Jane’s an 8 – on this scale)

30-50ml soya milk

1 flax egg (1 tbs ground flax seeds mixed with 1 1/2 tbs water and left for 15 minutes)

100g blueberries (or berry of your choice)

When baking, always have a tea towel thrown over your shoulder.  It makes you look like you know what you're doing!

When baking, always have a tea towel thrown over your shoulder. It makes you look like you know what you’re doing!

Do It

Set the soya milk aside and then mix together the dry and wet ingredients separately.  Then mix both together until just combined, adding the soya milk as need.  The batter should be sticky, but not wet.  Gently stir in the blueberries without popping any if poss (no drama if you do, they will have cool purple streaks).

Spoon the batter into oiled and lined muffin trays.  Use muffins cases if you like, I prefer cutting out squares of baking parchment, oiling them and using them.  They look far cooler.  Bake for 20 minutes or until a toothpick test comes out clean and not sticky.  Remember, a little moisture in a muffin is a good thing of course, over baking them would be a shame.  Use your muffin-sense here.

Leave to cool in the tray for 20 minutes before enjoying liberally with mugs of your favourite chai.

Blueberry and Hemp Seed Muffin

Blueberry and Hemp Seed Muffin – Difficult to be this close without taking a bite…..

Foodie Fact – Flax Seeds

Flax seeds contain soluble fibre, a gel forming substance called ‘mucilage’.  This means that they are brilliant for slowing down the release of sugars into our bodies, helping us absorb more nutrients from our foods and resulting in us being fuller for longer.  2 tbs of flax seeds contains 4 grams of dietary fibre.

Flax seeds are also the very best source of lignans, which provide the body with anti-oxidant and fibre-like benefits.  In fact, flax seeds are actually higher in anti-oxidants (polyphenols) than blueberries!  Not bad for a little grass seed.

Flax seeds are also ridiculously high in Omega 3 fatty acids, probably the highest to be found in nature.  Omega 3’s help to keep our hearts healthy.

Categories: Baking, gluten-free, Healthy Eating, Nutrition, photography, Recipes, Vegan | Tags: , , , , , | Leave a comment

Pecan and Fig Muffins (Vegan, Gluten Free, Sugar Free)

Juice Pulp Muffins with Pecan and Fig

Juice Pulp Muffins with Pecan and Fig

GLUTEN FREE, VEGAN, SUGAR FREE, LOW GI, HIGH FIBRE, …….whatever you want to call them, these muffs are very cool.

The worlds healthiest muffin?  Almost, possibly not.  The worlds strangest muffin?  Quite possibly.  The worlds tastiest muffin?  (Probably) YES!

These are muffins if Doctor Parnassus made them in his Imaginarium (any Terry Gilliam fans out there?)  Containing what can only be described as pscycedelic pulp (great name for a surfer rock band).  This is what you could call a classic Beach House post, we woke up and all of a sudden made some pink-ish muffins with turmeric in them, then thought we’d write about the experience.  I trust you don’t think any of these posts are planned or orchestrated in anyway.  This is adventure is all the food we are eating right NOW.  Steaming on the plate/ wire rack.  You can probably tell by the rushed looking photo’s, a hungry camera man is a complacent camera man.  Thankfully these freakish muffs are totally delicious, have an almost succulent texture and are happily brimming over with health giving properties and the main thing (that we almost forgot) is that they are a pleasing receptacle for your leftover juice pulp.

Yes,these sweet thangs are ‘sugar free’, although I don’t quite get this new movement.  The whole sugar free thing seems mystifying; you can’t eat one type of sugar but can eat other types of sugar.  Its like being vegan, but you can eat goats cheese because its lower in fat????  Can someone please explain the ‘Sugar-free’ craze?  Anyway, these are sugar free as they only contain dried fruit and maple syrup, which are not classed as ‘sugar’ by some.   They are of course, much better than processed, bleached, alien sugars, meaning all white sugar (which isn’t even vegetarian as it can contain bone meal!!!!).  Low GI seems the way forward, or eating fructose with fibre (like a banana) which naturally slows he absorption of sugar into the blood stream.

PULP (NON)FICTION

Jane and I would be nowhere without juice.  Our lives have changed since we got our first juice machine and we are now a happier shade of orange (too many carrot and ginger juices, you have been warned!).  We have been curious about juice pulp muffins for ages.  How can we use up all of this wonderful looking chaff.  Its almost pure fibre and we’re not eating it?  Quite a conundrum!  How can we utilise this excellent commodity, other than adding to the ever grateful compost bin.  What better way that baking with it!  We discover a great webpage that gives ‘20 smart uses for using up leftover juice pulp’ from making ‘pulpsicles’ to a face mask, there are so many creative ways of putting pulp to work.  Check it out!  We also like to add it as balast ie replacing, rice, lentils etc, to vegan burgers and patties (falafels, sausages, frisbee…….or whatever shape is being moulded), it can also be incorporated into a wholesome and frugal soup.  No doubt, more pulp-based Beach House posts are coming this way….watch this space for Pulp Gazpacho.

A bucket full of pulp derserves a home

A bucket full of pulp derserves a home

PULP NUTRIENTS VS JUICE NUTRIENTS

The leftover pulp from juicing is primarily fibre, although there are some other good things in it as no matter how good your juicer, dry pulp is virtually impossible to extract.  Too much pulp is not great for the system as the high fibre content may lead to ‘blockages’.  Some would say, and this makes perfect sense, that juicing inundates the body with concentrated nutrients that it may not be quite ready for and eating whole foods is the way forward.  We’d agree with this.  The enzymes needed to extract the nutrients of most foods can be found in the food you’re eating.  How cool is that!!!!  When we juice, we seperate the ‘whole’ food, so eating the pulp later means that all of the nutrients are not necessarily available to the body.

Another theory is that the nutrients from vegetables is in the juice and the nutrients from fruit is in the pulp.  Meaning, juice your veggies and eat your fruits.  This is due to the flavanoid content in the skins of especially citrus fruits.

This is not in anyway us angling against juicing, just give some differing opinions.  Juice is the finest way to start any day and we’d whole heartedly recommend it to anybody.  For us, it is the cornerstone of healthy, vibrant diet.  Juicing is a truly awesome way to offer our bodies potent nutrients and is a sublime wake up call to our system first thing.  How often would we normally eat 4 carrots, 2 apples, 1/2 beetroot, 2 inches of ginger and loads of kale (our juice ingredients this morning) in one sitting, especially one glassful!  You can just imagine what good that is doing our bodies and it shows the effect of bags of energy and a sense of ‘fullness’.  Normally after a breakfast juice, I won’t eat again until at least lunchtime.

These here psyco muffins are beautifully moist due to the high pulp content, we baked ours for between 35-40 minutes (37 1/2 minutes to be exact!) any more and you’d loose some of that ‘gooey in the middle, crispy on the outside texture’ that is so drop, dead gorgeous.  Also, under baking vegan/ gluten free goods will not mean that you catch anything or have dodgy digestion for the rest of the day, so there is no risk going for gooey.

Maple syrup is so precious on this hill, we did a half/ half mix between malted rice syrup and the glory sap (maple syrup).  Anything is better with more maple syrup, so go wild accordingly.  You could use any combo of dried fruits and nuts in this recipe.  With the bright purple beetroot content of these muffs, I thought at one stage that pecan and fig just didn’t go.  For some reason, they didn’t seem fun enough for pink!?  Peanut and cranberry seemed better, and still sounds nice.  Hazelnut and dried apricot, walnut and date, almond and prune……..The dried fruit used will alter the sweetness, especially if you’re going for dried dates.  I’d say this recipe is moderately sweet and would make the perfect, post juice, mid morning nibble.

If you’re not very keen on spice, omit the cardamom and turmeric (adding 1/2 teas more cinnamon), although the latter especially is one of the finest things you could ever wish to consume (health wise).  Turmeric also gives these muffins a very funky colour, especially when combined with beetroot pulp (although the raw mix hue does tame slightly when baked).  You can use most juice pulp here, but things like celery will take things in a more savoury, eclectic direction.  Things like carrot, beetroot, greens (maybe not cabbage), any fruit, ginger are all fine pulp fodder for baking sweet things.

So if you try one muffin this morning, fill it with psychedelic pulp.  Don’t worry, I’ve ate four of them whilst typing this with no obvious side effect (other than a goon like grin and a misty/ vacant look in my eyes, “Parnassus you rogue, is that you!!!!!??????”,,,,,,,,,,@).  All is well in the BHK!

Dr Parnassus himself would be proud of such a mound of goodness

Dr Parnassus himself would be proud of such a mound of goodness

The Bits

2-3 cups juice pulp (ours was beetroot, carrot, apple)

1 1/2 cups gluten-free flour (we used 1 cup rice flour, 1/2 cup cornmeal/ fine polenta)

1/2 cup vegetable oil (coconut oil is also wonderful)

1/3 cup whole bean, organic soya milk (any non-dairy milk will do)

1/2 cup maple syrup (brown rice syrup or liquid sweetener of your choice.  Adds to the crispy exterior)

3 tbs flax seeds (ground well and mixed with 6 tbs water.  Leave for 15 minutes to become gloopy)

3/4 cup dried figs (roughly sliced)

1/2 cup pecans (roughly chopped)

1/2 tbs vanilla extract

2/3 tbs bicarb of soda

1 teas ground cinnamon

1/3 teas ground cardamom and 1/2 teas turmeric (optional but awesome)

For additional oomph! and new flavour directions (especially if you’re making a breakfast style muffin):

Add 1 heaped teaspoon of ground coffee/ wheatgrass or spirulina/ lemon or orange zest – and let us know how these go……we are trying the wheatgrass version next week.

Do It

Simple as.

Mix all ingredients together in a large bowl with a trusty wooden spoon.  Form into big balls with your hands and pop into a muffin tray.  You don’t need a special muffin tray for this recipe, you can form big balls with your hand and place them on a lined and oiled baking tray and then fashioned them into a muffin shape.

Preheat an oven to 180oC (fan oven) and bake for 35-40 minutes, turning the tray/ trays after 20 minutes.  Our oven is a beast and can burn the items closest to the fan (do you have that problem?).

Leave to cool for 10 minutes on a wire rack before nobbling one or two.  Best served warm and slightly steaming.

The psychedelic interior (dampened slightly by baking)

The psychedelic muffin interior (dampened slightly by baking)

Serve

As quickly as possible.  We ate ours with some homemade blackberry and apple compote, just because it was on the hob.  I’d imagine some cashew cream or soya yoghurt would be pleasant.  You will of course need your favourite brew (that means a cuppa tea, not a beer in these parts, we are drinking alot of ‘Iron Buddha’ tea at the minute.  From China.) to hand.

Foodie Fact

Pecans.  These little beauties are members of the hickory family and like all nuts, are packed with the things we need and thrive upon.  Full of very good and useful fats, huge amounts of energy, good cholesterol and dietary fibre.  They are also rich in anti-oxidants, especially an excellent source of vitamin E which protects our cells and skin from free radicals.

Categories: Baking, gluten-free, Recipes, Vegan | Tags: , , , , , , , , , , | 24 Comments

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