• Violeta Puente-Duran

Nutrition Powerhouse Gluten-Free Berry Muffins

Updated: Apr 10


It's been a while since I've baked and I felt happy getting up this morning and whipping up some oh-so-healthy muffins! Wherever you buy muffins (even healthy places) I find them too sweet. I recently visited one of my favourite cafes and had they're Morning Glory muffin (healthiest option) and it put me in a sugar coma. I used maple syrup in this recipe. Maple syrup is certainly very sweet- not gonna lie- but it contains minerals, like calcium and magnesium. It's also local! In this recipe I used 3/4 cups of maple syrup, but you can definitely use less. Replace some of the maple syrup with apple sauce or pureed fruit.


Why "nutrition powerhouse muffins"? Because they contain almond flour which is a great source of healthy fats, protein and fibre; chickpeas which are very high in fibre and protein and loaded with minerals like calcium, potassium, magnesium and iron. Blueberries and raspberries contain phytonutrients and are high in fibre (especially raspberries!).


I used avocado oil which is neutral-tasting and high in heart healthy monounsaturated fats. Finally, gluten-free flour was used as many people nowadays are experimenting with a gluten-free diet to ease digestive issues and inflammation.


To increase fibre content you can add oats or psyllium to your recipe. The fibre content in these muffins are 3.5 grams per muffin. Add one of the above mentioned fibres to bring up your count to 5g or more per muffin.


INGREDIENTS

1.5 cups Bob's Red mill 1 to 1 Gluten-free flour

1/2 cups almond flour

1.5 tsp baking powder (aluminum free)

1 cup blueberries

1 cup raspberries

1, 398ml can organic chickpeas (1.5 cups)

1 egg

3/4 cup maple syrup

1/4 cup avocado oil

1/3 cup unsweetened almond milk


DIRECTIONS

1. Pre-heat overn to 350 degrees Fahrenheit.

2. Place dry ingredients (flour and baking powder) in a bowl. Mix.

3. Place wet ingredients in a blender and food processor and blend for 20-30 seconds.

4. Pour wet ingredients into dry and mix well.

5. Butter a muffin tin (butter or coconut oil or muffin liners) then divide batter equally into 12.

6. Bake for approximately 30 minutes. Let cool.


Nutrition Info (per muffin)

Carbs- 38g

Fibre- 3.5g

Protein- 4.5g

Fat- 7.5g

Sugar- 15g (3 teaspoons including fruit sugar)

Calories- Don't count them!


 
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