Wholegrain Dairy Free Apple and Cinnamon Muffins
These are delicious and perfect for a tea time snack for the family on the weekend, or as an alternative to unhealthy snacks at work or school. They have no refined sugars, no dairy(especially if you try to avoid it like I do) and the wholegrain flour allows you to have a lower glycaemic index snack and keep you fuller for longer. Therefore one muffin should be sufficient and allow you to have better control on your portion. I ran an interactive food club with some of my clients on their weight loss journey last night where the topic was about portion control and hunger management. We know it can be hard to remind ourselves how much is considered reasonable when you are trying to achieve such a goal and break off particular habits (ex: 50 % of the plate filled with unrefined carbohydrates or consuming a whole pack of Nairns oat cakes (6) as a snack when 3 oat cakes should be enough).
I will delve deeper into this in a separate article.
Let’s get back to the muffins
250g of wholegrain flour ( or gluten free self raising flour is an alternative if you are gluten intolerant)
1 tsp of baking powder
1-2 tsp of cinnamon
50-70g of agave nectar (or organic honey, the amount depends on the sweetness you would like to obtain. Agave nectar is lower in GI than honey/sugar. )
125 ml of unsweetened almond milk (or organic wholebean soya milk)
2 grated apples (or 1 grated large cooking apple)
4 tablespoons of organic coconut oil
(50-100 g of sultanas can be an additional ingredient to the mixture)
1.Heat your oven to 180/160 degrees Celsius ( fan/gas4).In a large bowl mix the flour, baking powder, cinnamon.
2.In another bowl, mix the eggs, milk, coconut oil ( if quite hard at room temperature, you may melt the coconut oil and allow it to cool down before adding it to the mixture), agave nectar. Pour the wet ingredients into the dry and mix well whilst raising the mixture with a wooden spoon and keeping it light. Then stir in the grated apples
3.Divide the mixture between 12 muffin cases and bake for 25 minutes.
Cool on a wire rack and they are ready to eat
As a note : Dried fruits like sultanas or prunes have high levels of sugar by volume not by piece.They also contain sulphites which can trigger asthmatic reactions so be careful. If you are watching the amount of sugar you are consuming, then avoid the sultanas in this recipe.
Cinnamon is a wonderful spice that contains Chromium, a mineral that plays a role in how insulin helps the body to regulate blood sugar levels.Insulin is a hormone that your body uses to change sugar, starches, and other food into energy needed for daily requirements. Chromium has been found to be a great tool in reducing your sugar cravings and research has shown that it can help pre-diabetic and diabetic type 2 patients. Always get in touch with a health professional before supplementing !