by Selva Wohlgemuth, Registered Dietitian and Nutritionist
This recipe is relatively low in sugar yet still very rich in fiber with all the added ground flaxseeds. It includes a small amount of unsulphured blackstrap molasses and dried and fresh fruit. However, the overall amount of total added sugars is still limited. Most muffin and cake recipes call for 1 cup or more of added sugars. It is also gluten-free and dairy-free.
INGREDIENTS
- 1 cup unsweetened vanilla hemp milk (or your choice of milk)
- 1/3 cup unsulphured blackstrap molasses
- ¾ cup ground flaxseed
- 1 teaspoon vanilla extract
- 1 ripe pear, washed and cored, diced
- 4 medjool dates, pitted, finely diced
- ¾ cup brown rice flour
- ¾ cup ivory teff flour
- 1 tablespoon aluminum-free baking powder
- 1 teaspoon cinnamon
- ¼ teaspoon sea salt
- 3 egg whites + pinch of salt
METHOD
- Preheat oven to 375 degrees. Line a muffin pan with muffin liners or grease with ghee and set aside.
- In a large bowl mix together milk, molasses, flaxseed, and vanilla extract. Stir in diced pear and medjool dates. In a separate small bowl stir together the flours, baking powder, cinnamon, and sea salt.
- In a stand mixer, or with an electric beater, beat the egg whites with a pinch of salt until stiff dry peaks form.
- Using a spatula, stir the dry ingredients into the wet ingredients until combined. Then fold in egg whites. Evenly pour the batter into lined or greased muffin pan. Place sheet in oven and reduce heat to 350 degrees. Bake at 350 degrees for 20–25 minutes or until a toothpick inserted near the center comes out clean. Allow muffins to cool.
Note: You can replace the molasses with your choice of liquid sweetener. Also, if you do not have teff flour on hand you can replace it with more brown rice flour. If you want to replace the pear with an apple, go for it! I am sure grated carrot or zucchini would work nicely as well.
Nutrition (per muffin): 180 kCal, 30g carbs, 5g fiber, 4g fat, 5g protein
Choosing Natural Sweeteners
Read Selva's Ask the Nutritionist column from the November 2017 issue of the Co-op News to learn about reducing your intake of added refined sugars and artificial sweeteners and get her recommendation for the best natural sweeteners.
