Μάφινς με φαγόπυρο και μύρτιλλα (χωρίς αυγά, χωρίς γαλακτοκομικά)

Αυτοί Μάφινς με φαγόπυρο και μύρτιλο are healthy vegan, gluten-free blueberry muffins with a moist crumb, juicy blueberries, and a delicious earthy, nutty flavor from buckwheat flour and almond flour. Bonus, they each contain over 5 γραμμάρια πρωτεΐνης and no refined sugar.

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These buckwheat flour muffins are vegan, gluten-free, and refined-sugar-free. They are one the healthiest vegan breakfast muffins ever. Buckwheat is one of the best plant-based protein sources like soy or quinoa. It’s called a πλήρης πρωτεΐνη φυτικής προέλευσης, meaning that it contains all the nine essential amino acids that the body can’t produce.

These buckwheat muffins also have no refined sugar, keeping the net carbs per serving very low to keep your blood sugar level steady through the day. Finally, this buckwheat muffin recipe includes almond flour, which adds healthy fat and many important nutrients to a vegan diet like biotin, zinc, manganese, potassium, and calcium.

Therefore, one of these gluten-free buckwheat muffins makes a great recipe for a healthy balanced vegan πρωινό.

Μάφινς με φαγόπυρο και μύρτιλο

This healthy, moist vegan buckwheat muffin recipe makes gluten-free blueberry muffins from almond flour and buckwheat flour.

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Χρόνος προετοιμασίας: 5 πρακτικά λεπτά

Cook Ώρα: 25 πρακτικά λεπτά

Συνολικός χρόνος: 30 πρακτικά λεπτά

Πορεία: Breakfast

Κουζίνα: Αμερικανικη

Μερίδες: 12 muffins

Θερμίδες: 216.8 kcal

Συγγραφέας: Καρίν Κλοντπιέρ

Λειτουργία μαγειρέματοςΑποτρέψτε το σκοτάδι της οθόνης σας

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Συστατικά

ΗΠΑ συνήθεια - Μετρικός

• ▢ 1 φλιτζάνι Αλεύρι φαγόπυρου - scooped, level up
• ▢ 1 ¼ φλιτζάνι Γάλα αμυγδάλου - at room temperature, or choose any other non-dairy milk you love
• ▢ 1 κουταλάκι του γλυκού Μηλόξυδο
• ▢ 1 φλιτζάνι Αλεύρι αμυγδάλου - scooped, level up
• ▢ ½ κουταλάκι του γλυκού Μαγειρική σόδα
• ▢ 1 κουταλάκι του γλυκού Baking Powder
• ▢ ¾ φλιτζάνι Ακατέργαστη ζάχαρη από ζαχαροκάλαμο - ή ζάχαρη καρύδας
• ▢ ½ κουταλάκι του γλυκού Κανέλα
• ▢ ¼ φλιτζάνι Φυστικοβούτυρο (Ανάλατο) - ή βούτυρο αμυγδάλου
• ▢ 3 κουταλιές της σούπας Λιωμένο λάδι καρύδας
• ▢ 2 κουταλάκια του γλυκού Βανίλια
• ▢ 1 ½ φλιτζάνι Μυρτιλός - φρέσκο ​​ή κατεψυγμένο

Οδηγίες

• Preheat the oven to 350°F (180°C). Line a 12-hole muffin pan with muffin cases or oil each hole with coconut oil. Set aside.
• In a small bowl, whish almond milk with apple cider vinegar. Set aside 10 minutes until milk curdle.
• In another large mixing bowl, combine all the dry ingredients: buckwheat flour, almond flour, baking powder, baking soda, unrefined cane sugar, and cinnamon. Set aside.
• In a medium-sized bowl, combine peanut butter, melted coconut oil, and vanilla until thick creamy paste forms. Add in the almond milk prepared in step 1 and whisk until the mixture is well combined, no nut butter lumps show.
• Pour the liquid into the bowl with the dry ingredients and stir to combine.
• When the batter is smooth and consistent, stir in the blueberries.
• Fill each muffin hole up to 3/4 and press in a few extra blueberries on top of each muffin.
• Bake for 25-35 minutes in the center rack of the oven at 350°F (180°C) until a pick inserted in the center of the muffins comes out clean.

Σημειώσεις

Αποθηκευτικός χώρος: Store the muffins in a sealed box for up to 5 days in the fridge or freeze for up to 3 months. Thaw the day before at room temperature.

Λειτουργία φούρνου: Χρησιμοποιώ τη λειτουργία με αέρα (συναγωγή). Αν πρέπει να χρησιμοποιήσετε τη συμβατική λειτουργία, συνιστώ να αυξήσετε τη θερμοκρασία κατά 15°C. Ο χρόνος ψησίματος θα πρέπει να είναι ο ίδιος, αλλά μπορεί να χρειαστούν μερικά λεπτά παραπάνω.

Εξοπλισμός

Θήκες για μάφιν

Ταψί για μάφιν 12 οπών

Μεζούρες και κουτάλια

Ανάμειξη Bowl

Ράφι ψύξης

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Διατροφή

Σερβίρισμα: 1τηγανίτα | Θερμίδες: 216.8kcal | Υδατάνθρακες: 28.2g | Πρωτεΐνη: 5.1g | Λίπος: 11.6g | Κορεσμένο λίπος: 3.9g | Πολυακόρεστα λιπαρά: 1g | Μονοακόρεστα λιπαρά: 1.9g | Νάτριο: 139.6mg | Κάλιο: 127.3mg | Ινα: 3.1g | Ζάχαρη: 15.7g | Βιταμίνη Α: 10.2IU | Βιταμίνη C: 1.8mg | Ασβέστιο: 80.6mg | Σίδερο: 1.1mg | Μαγνήσιο: 43.9mg | Φώσφορος: 72.8mg | Ψευδάργυρος: 0.6mg

Συστατικά και υποκατάστατα

You need a good amount of wholesome ingredients to make these healthy blueberry muffins, including:

• Αλεύρι φαγόπυρου – The color of buckwheat flour is very different from one country to another. My buckwheat flour here in New Zealand has a light grey color which is why the muffins keep a lightly golden crumb.
• Γάλα αμυγδάλου χωρίς ζάχαρη – Or any non-dairy milk you love like oat milk or soy milk.
• Ξίδι μηλίτη – ή χυμό λεμονιού.
• Αλεύρι αμυγδάλου – I don’t recommend an almond meal in this recipe. It makes the muffins very dense and gritty in texture. The best is to use ultra-fine αλεύρι αμυγδάλου.
• Ακατέργαστη ζάχαρη από ζαχαροκάλαμο or any crystal sweetener you love, like coconut sugar or erythritol, for a diabetes-friendly option. Don’t use a liquid sweetener like maple syrup, or the batter will be very dense and heavy.
• Baking Powder Μαγειρική σόδα – για αφράτη υφή.
• Κανέλα – για γεύση.
• μύρτιλα – fresh or frozen.
• Φυστικοβούτυρο – or almond butter, sunflower seed butter, or tahini.
• Λιωμένο λάδι καρύδας or light olive oil to decrease saturated fat or any vegetable oil you like.
• Εκχύλισμα βανίλιας – για γεύση.

These vegan blueberry muffins use almond flour to add a lighter texture to the muffins. You can’t make vegan muffins with 100% buckwheat flour, or the texture will be too dense and gummy. However, if you can’t have nuts, you can replace the almond flour with the same amount of:

• Αλεύρι βρώμης – look for gluten-free certified oats and blend them in a food processor to make your own flour.
• Μείγμα αλευριού χωρίς γλουτένη – bob’s red mills 1:1 gluten-free flour mix works very well here.
• αλεύρι με ορθογραφία – this is not gluten-free, so not recommended if you want to keep the recipe without gluten.

How To Make Buckwheat Muffins

1. First, measure all your ingredients precisely into a small bowl to make sure you don’t miss any ingredients while making the recipe.
2. First, in a small mixing bowl, prepare the vegan ‘buttermilk’ by stirring non-dairy milk and apple cider vinegar.
3. Set it aside for 10 minutes until the milk slightly curdles.
4. Meanwhile, combine all the dry ingredients into a large mixing bowl: buckwheat flour, almond flour, unrefined cane sugar, baking powder, baking soda, and cinnamon.
5. Finally, stir the natural peanut butter, melted coconut oil, and vanilla extract until it forms a thick sticky paste.

6. Whisk the vegan buttermilk into the peanut butter paste until the mixture is well combined and no lumps show.
7. Pour the wet ingredient onto bowl 2 with the flour mixture and stir to form a consistent buckwheat almond flour muffins batter. These gluten-free, vegan blueberry muffins are much denser than regular vegan muffins. In fact, gluten-free baking use flours that are much heavier due to their amount of fiber or starch. It means it takes a little longer to bake.

8. Gently incorporate the blueberries when the batter is smooth.
9. Line a 12-hole muffin pan with paper muffin cups. Then, fill each cup up to 3/4 and add a few extra blueberries on top of each muffin if desired.

10. Bake the muffins at 350°F (180°C) for 30 to 35 minutes until a pick inserted in the center of the blueberry buckwheat muffin comes out clean.
11. Place the baked buckwheat breakfast muffins on a cooling rack and wait for a few hours to enjoy their best texture.

How To Make Buckwheat Flour

If you can’t find buckwheat flour at the grocery store, you can make it yourself at home. To do so, add at least 2 cups of buckwheat groats into a high-speed blender and blend at high speed until a fine flour forms.

Συμβουλές ψησίματος της Carine

• For a nuttier flavor, lightly toast the buckwheat flour in a dry pan before using it in the recipe.
• If using frozen blueberries, don’t thaw them before adding to the batter to prevent color bleeding.
• To prevent the blueberries from sinking to the bottom, toss them in a tablespoon of the dry flour mixture before folding into the batter.
• For a variation, replace half the blueberries with chopped dark chocolate or cacao nibs for a chocolate-berry twist.
• To enhance the protein content further, add 2-3 tablespoons of hemp seeds to the dry ingredients.
• For a crunchy top, sprinkle a mixture of oats and a little coconut sugar on each muffin before baking.
• To keep the muffins moist, store them in an airtight container with a slice of bread – the bread will absorb excess moisture and prevent the muffins from getting soggy.

More Vegan Recipes With Buckwheat

I have plenty of other delicious vegan, gluten-free baking recipes for you. Below are my favorites:

Vegan τηγανίτες φαγόπυρου

Βάφλες φαγόπυρου

Μπισκότα φαγόπυρου

Κρέπες με φαγόπυρο vegan