I’ve made and failed at more muffins than I would like to admit. It’s tougher than you think to make a healthy muffin that doesn’t have all purpose flour and tons of sugar in it. Most of my attempts tasted and looked a lot like a hockey puck. Then I finally found a couple recipes that I thought had potential and came up with my own version that I am happy to say my five year old daughter declared was “awesome!”.
The key to these muffins I believe is the 1:1 ratio of whole wheat flour and oat flour. These muffins have just the right amount of sweetness from a touch of honey and coconut sugar. Coconut sugar is a great substitute to refined white sugar. It is a low glycemic sugar that doesn’t lead to fluctuating blood sugar levels. It is becoming easier to find in grocery stores and I highly suggest checking it out.
You will see that I use vinegar in this recipe – don’t let that scare you off. When you add vinegar to milk it is like adding buttermilk to a recipe. This way you don’t buy a big carton of buttermilk when you only need 1/2 cup!
Makes 12 muffins
1 1/4 C Whole wheat flour
1 1/4 C Oat flour
1/4 C Coconut sugar
1 Tsp Baking powder
1/2 Tsp Baking soda
1/2 Tsp Cinnamon
1 C Unsweetened applesauce
1/2 C Milk
1/2 TBS White vinegar
2 TBS Honey (raw local honey is best)
2 TBS coconut oil, melted
1 large egg, beaten
1 C blueberries, tossed with 1/2 T flour
Preheat oven to 375 degrees. Line a 12 cup muffin pan with paper liners or rub the wells with coconut oil.
In a large bowl, combine the dry ingredients (whole wheat flour through cinnamon). In a medium bowl, combine the wet ingredients (applesauce through the egg). Pour the wet ingredients into the dry ingredients. Stir until just combined. Carefully fold in the blueberries. This batter should be filled nearly to the top of the cup. They won’t rise as much as traditional muffins do.
bake for 18 minutes or until a toothpick inserted into the center comes out clean and the top gets lightly golden brown.
I have experimented with many breakfast bars and “cookies” over the last couple years and was usually disappointed with the results. They were either too bland, had too much sugar or didn’t hold together well. This recipe can be modified quite a bit to include the kinds of nuts, seeds and dried fruits you prefer. I am already thinking of ways to use my favorite dried apples in the next version!
This is one cookie that you don’t have to feel guilty about eating for breakfast!
Makes 8 large cookies
3/4 C Quick cooking oats
3/4 C Oat bran
1/2 C Unsweetened coconut flakes
1 TBS Chia Seeds
1/2 Tsp Cinnamon
1/4 Tsp Salt
1/4 C Walnuts, chopped
1/4 C Sunflower seeds
1/4 C Golden raisins
1/4 C Pitted dates, chopped
1/4 C Unsweetened dried cherries, chopped
2 Very ripe bananas, mashed
1/4 C Coconut oil, melted
1 TBS Honey
1 Tsp Vanilla paste (pure vanilla extract will work as well)
Preheat oven to 350 degrees. Place a silpat on a large baking sheet (you can also line with parchment or rub a small amount of coconut oil directly on the pan to prevent sticking)
In a large bowl, combine all the dried ingredients (oats through salt). Add dried fruit and nuts being sure to stir well so the fruit doesn’t clump together.
Add the mashed banana, coconut oil, honey and vanilla to the bowl and stir well to combine. Use your hands to form eight cookies. Cook for approximately 20 minutes, or until the edges begin to brown slightly. Allow to cool on the cookie sheet.
These cookies freeze very well. Just thaw in the refrigerator overnight or put one in the microwave for approximately 20 seconds to thaw.
I’ve taken a little hiatus from blogging after making the life changing decision to leave my corporate job FOR GOOD. Thanks to a very supportive husband, I left my marketing job at the end of August and I am now a stay at home mom and part-time student. I am currently studying at the Institute of Integrative Nutrition to become a health coach! My hope is to start a private practice and conduct 6 month health coaching programs in-person or on the phone in the Spring of 2013. Health and wellness has always been a big part of my life and now I am on the path to actually do what I love as a career! If you are interested, check out my business Compass Nutrition on Facebook. My page includes lots of helpful information on healthy living.
I hope to have 2-3 recipes a week to share with you now that I have more time to devote to cooking!
But now back to the subject of these wonderful pancakes! I have been on a quest the last year to try and broaden my daughter’s horizons with breakfasts. I found a couple recipes that I mashed together to create this healthy pancake that is also KID FRIENDLY! To tame down the buckwheat flavor, I also added in whole wheat and oat flour. I like to serve these with more bananas on top, toasted walnuts and a little pure maple syrup.
Makes 8 pancakes
1/4 C Buckwheat flour
1/4 C Whole wheat flour
1/4 C Oat flour
1 TSP Baking powder
1/2 TSP Baking soda
1/4 TSP Cinnamon
Pinch of salt
1 Large ripe banana, chopped into 1/4 in dice
1 TBS honey (raw local honey is best if you can get it)
1 TSP vanilla bean paste
1 C buttermilk
1 TBS Coconut oil, warmed to liquify
Combine dry ingredients (buckwheat flour through salt) in a small bowl. In a medium sized bowl, combine remaining ingredients and stir well to combine. The coconut oil may start to solidify once everything is combined – that’s OK. It will liquify again once it hits the skillet. Add dry ingredients to the wet and stir until combined.
Heat a skillet over medium heat. If using a nonstick skillet you should not need to spray the pan. If you are using a stainless steel pan, you can spray it with cooking spray, or add a tsp of coconut oil to coat the pan to coat and prevent sticking.
Add enough batter to make a roughly 6″ round pancake. It is ready to flip when you start to see bubbles on the surface (about 3 minutes). Flip and cook about 2 minutes more. Repeat with remaining batter.
Top with more banana, toasted almonds and pure maple syrup. YUM!