Dit 5-bestanddeel volgraanmuffins are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
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Whole Wheat Muffins
Dit 5-bestanddeel volgraanmuffins are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
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Resensie
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Stoor in e-pos
porsies: 12 muffins
kalorieë: 183.5 kcal
Bestanddele
- 1 ¾ koppies Heel graan meel - (aantekening 1)
- ½ koppie Esdoringstroop - (aantekening 2)
- ½ koppie Sagte-geur olyfolie - (aantekening 3)
- 1 koppie Amandelmelk - (aantekening 4)
- 2 ½ teelepels Bakpoeier
Optional – recommended to add flavors
- 1 teelepel Vanielje-ekstrak
- ½ koppie bloubessies - (aantekening 5)
- 1 teelepel Kaneel - (aantekening 6)
- ½ teelepel Sout
instruksies
- Preheat the oven to 350°F (180°C). Line a 12-hole muffin pan with paper liners. Slightly oil the paper liners with cooking oil spray. Set aside.
- In a mixing bowl, add whole wheat flour, baking powder, and any of the optional cinnamon and salt. Whisk to combine.
- Add maple syrup, oil, almond milk, and vanilla extract if used. Whisk to combine and form a smooth batter. Let the batter rest for 10 minutes before baking to let the fiber absorb the liquid.
- Fold in the blueberries or chopped nuts if you like. Stir to evenly incorporate.
- Fill each paper liner evenly, and sprinkle a few extra berries on top if desired.
- Bake the muffins on the center rack for 25-35 minutes at 350°F (180°C) until a toothpick inserted in the center of the muffins comes out clean.
- Let them cool down for 10 minutes in the pan, then for 3 hours at room temperature. The muffin paper liner is easier to unpeel after the muffins are cold, or have spent an hour in the fridge.
Notes
Let 1: You can also use whole spelt, but you will need 2 cups, as whole spelt contains less fiber. For a gluten-free option, use my glutenvrye omskakelingsgids for muffins.
Let 2: Or any liquid sweetener you like, such as agave syrup or coconut nectar.
Let 3: Any low-flavor oil works. Mashed banana is your best oil swap here.
Let 4Of enige melk wat jy wil hê.
Let 5: Or chopped walnuts, pecans, raspberries. If the berries are frozen, you don’t need to thaw them before adding them to the batter.
Let 6Of pampoenpastei-speserye.
stoor: Store the muffins in the fridge in an airtight container for up to 4 days. Freeze up to 1 month in a sealed container and thaw at room temperature the day before.
Voeding
Dien: 1muffin (no optional) | kalorieë: 183.5kcal | koolhidrate: 23g | proteïen: 2.5g | vet: 9.7g | Versadigde vet: 1.3g | Meervoudig onversadigde vet: 1.3g | Mono -onversadigde vet: 6.7g | natrium: 214.2mg | kalium: 99.9mg | Vesel: 2.2g | suiker: 8.8g | Vitamien A: 5.4IU | Vitamien C: 0.6mg | kalsium: 96.8mg | yster: 0.8mg | magnesium: 27.5mg | fosfor: 81.6mg | sink: 0.6mg
Bestanddele en vervangings
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Jy benodig slegs 'n paar eenvoudige bestanddele om hierdie resep te maak. Hier is hoe om hulle te kies en te ruil.
- Heel graan meel – This forms the structure of the muffins, giving them a rich, whole-grain texture and high fiber content. I find that whole spelt flour also works beautifully, but you’ll want to use about 1/4 cup more since it contains a little less fiber than regular whole wheat.
- Esdoringstroop – This provides the primary sweetness and liquid to the batter, helping to keep the muffins moist. I also enjoy using agave syrup or coconut nectar as alternatives.
- Sagte-geur olyfolie – The oil adds necessary fat, which tenderizes the crumb and keeps the muffins from drying out. A great replacement for the oil is mashed banana, which works well to swap for the fat content.
- Amandelmelk – This adds moisture and binds the ingredients together to create the batter. Any non-dairy milk, such as soy, oat, or rice milk, is a fine substitution.
- Bakpoeier – This is the leavening agent that creates carbon dioxide bubbles, making the muffins rise and become light and airy.
- Vanielje-ekstrak – This ingredient is optional but adds a lovely aromatic warmth that complements almost any flavor.
- bloubessies – These optional additions are folded into the batter, adding pockets of juicy fruit and flavor. Chopped nuts like walnuts or pecans, or other berries like raspberries, are also fine additions.
- Kaneel – This optional spice brings a warm, cozy flavor profile. I also like using a blend of pumpkin pie spices instead.
How to Make Whole Wheat Muffins (in Pictures)
Carine se Bakwenke
Laat ek nog 'n paar wenke vir perfekte muffins deel.
- Meng en pas – The recipe is intentionally designed to be customizable with flavors. I recommend adding 1 teaspoon of vanilla extract, 1 teaspoon of cinnamon, and 1/2 teaspoon of salt, along with 1/2 cup of any berries or nuts, to create a range of flavorful muffins.
- Extra Protein – For a nutritional boost, I often stir in 1/2 cup of hemp seeds to the batter; they are a great source of protein and healthy fats.
- Heeltemal koel – Pop the muffins in the fridge after they have cooled down for 10 minutes in the pan. The chilling process helps the paper liners firm up and makes them much easier to unpeel.
- Pas soetheid aan – If you prefer a sweeter muffin, I suggest adding 1/4 cup to 1/3 cup of sugar to the dry ingredients. You can use brown sugar, coconut sugar, or date sugar to up the sweetness level.
Was mal oor dit!
Dankie!