Tuesday, October 06, 2015

Low-Calorie, Vegan Banana-Nut Apple Muffins
Made With Ancient Einkorn Wheat

These delicious muffins are only 180 calories each!

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Einkorn Wheat
Because of my husband's slight allergic reaction to wheat, we often bake with Einkorn wheat or eat Einkorn pasta. It's not gluten free but because it's an ancient form of wheat (and hasn't been hybridized to increase the gluten content like modern wheat has), it is generally tolerated by many people who are sensitive to gluten. 

This recipe is made with
organic Einkorn all-purpose flour.

This morning I was in the mood for a muffin. I'm trying to lose a few pounds and wanted to keep the calories low so I used very little sugar and less oil than most recipes.  I also wanted to use one of the beautiful Fuji apples we just harvested from our tree. So here's what we came up with.

This recipe is specifically for Einkorn flour. Modern wheat absorbs more water than Einkorn so it can not be substituted one for one.

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Einkorn Banana-Nut Apple Muffins 
Vegan, Dairy Free, Low Gluten
[makes 12 muffins]

Requires a muffin pan.
Best with an electric hand mixer

1/4 cup olive oil plus some for greasing pan
2 tablespoon ground flaxseeds
4 tablespoons room temperature water
2 tablespoons organic cane sugar
1/3 cup organic apple sauce
1 teaspoon vanilla
2 large very ripe bananas, mashed
2 cups Einkorn all-purpose flour
1 teaspoon stevia powder
1 teaspoon cinnamon plus some for dusting
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup English walnuts, chopped
1 apple, peeled and diced

Preheat the oven to 350 degrees F and grease the muffin tins.

In a small cup, make flax eggs by beating the ground flaxseeds with water. Beat well and set aside until they get gooey.

In a large bowl, add oil, sugar, applesauce and vanilla and beat with an electric hand mixer until creamy. Add mashed bananas and flax eggs and beat again until well combined.

In a medium bowl, mix Einkorn flour, stevia, cinnamon, baking powder, baking soda, and salt. Add to the wet ingredients and beat with an electric hand mixer until well combined.

Fold in walnuts and diced apples. Using an ice cream scoop (or large spoon), fill the greased muffin tins with the batter. Sprinkle a little cinnamon on each muffin.

Ready for baking

Bake until a toothpick comes out clean when inserted in the center of the muffins, about 20 to 23 minutes.

Remove from the oven and let cool in the pan for about 5 minutes. 

After baking

Remove muffins from the pan and serve warm with low-calorie jam or vegan cream cheese.

Per muffin: 180 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 756 mg omega-3 and 2,522 mg omega-6 fatty acids, 4 g protein, 23 g carbohydrates, 3 g dietary fiber, and 186 mg sodium.

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