Magdalenas integrales de 5 ingredientes (sin huevos ni lácteos)

Estos Magdalenas de trigo integral de 5 ingredientes are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.

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Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.

Whole Wheat Muffins

Estos Magdalenas de trigo integral de 5 ingredientes are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.

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Tiempo de preparación: 10 minutos minutos

Tiempo de cocción: 25 minutos minutos

Tiempo Total: 35 minutos minutos

Curso: Desayuno, Snack

Tipo de cocina: American

Porciones: 12 muffins

Calorías: 183.5 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

• ▢ 1 ¾ tazas de Harina de trigo integral - (nota 1)
• ▢ ½ taza de Jarabe de arce - (nota 2)
• ▢ ½ taza de Aceite de oliva de sabor suave - (nota 3)
• ▢ 1 taza de Leche de almendras - (nota 4)
• ▢ 2 ½ cucharaditas de Levadura en polvo

Optional – recommended to add flavors

• ▢ 1 cucharadita de Extracto de vainilla
• ▢ ½ taza de Arándanos - (nota 5)
• ▢ 1 cucharadita de Canela - (nota 6)
• ▢ ½ cucharadita de Salt

Instrucciones para la impresión en alta definición

• 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.

Notas

notas 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 Guía de conversión a una dieta sin gluten for muffins.

notas 2: Or any liquid sweetener you like, such as agave syrup or coconut nectar.

notas 3: Any low-flavor oil works. Mashed banana is your best oil swap here.

notas 4: O cualquier leche que te guste.

notas 5: Or chopped walnuts, pecans, raspberries. If the berries are frozen, you don’t need to thaw them before adding them to the batter.

notas 6: O especias para pastel de calabaza.

Almacenaje: 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.

Modo horno: Yo uso el modo de convección forzada. Si tienes que usar el modo convencional, te recomiendo aumentar la temperatura en 15 °C (25 °F). El tiempo de horneado debería ser el mismo, pero podría tardar unos minutos más.

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Nutrición

Servicio: 1muffin (no optional) | Calorías: 183.5kcal | Carbohidratos: 23g | Proteína: 2.5g | Grasa: 9.7g | Grasa saturada: 1.3g | Grasa poli-insaturada: 1.3g | Grasa monosaturada: 6.7g | Sodio: 214.2mg | Potasio: 99.9mg | Fibra: 2.2g | Azúcar: 8.8g | Vitamina A: 5.4IU | Vitamina C: 0.6mg | Calcio: 96.8mg | Hierro: 0.8mg | Magnesio: 27.5mg | Fósforo 81.6mg | Zinc: 0.6mg

Ingredientes y sustituciones

Solo necesitas unos pocos ingredientes sencillos para preparar esta receta. Aquí te explicamos cómo elegirlos y sustituirlos.

• Harina de trigo integral – 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.
• Jarabe de arce – 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.
• Aceite de oliva de sabor suave – 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.
• Leche de almendras – 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.
• Levadura en polvo – This is the leavening agent that creates carbon dioxide bubbles, making the muffins rise and become light and airy.
• Extracto de vainilla – This ingredient is optional but adds a lovely aromatic warmth that complements almost any flavor.
• Arándanos – 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.
• Canela – 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)

Consejos de repostería de Carine

Permítanme compartirles algunos consejos más para preparar muffins perfectos.

• Mezclar y combinar – 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.
• Proteína adicional – 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.
• Enfriar completamente – 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.
• Ajustar la dulzura – 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.

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