Acestea Brioșe din grâu integral cu 5 ingrediente 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
Acestea Brioșe din grâu integral cu 5 ingrediente are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
Recenzie
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porţii: 12 briose
calorii: 183.5 kcal
Ingrediente
- 1 ¾ cupe Făină de grâu integral - (nota 1)
- ½ ceaşcă Sirop de arțar - (nota 2)
- ½ ceaşcă Ulei de măsline cu aromă blândă - (nota 3)
- 1 ceaşcă Lapte de migdale - (nota 4)
- 2 ½ lingurițe Praf de copt
Optional – recommended to add flavors
- 1 linguriță Extract de vanilie
- ½ ceaşcă Coacăze - (nota 5)
- 1 linguriță Scorţişoară - (nota 6)
- ½ linguriță Sare
Instrucțiuni
- 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.
notițe
Notă 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 ghid de conversie fără gluten for muffins.
Notă 2: Or any liquid sweetener you like, such as agave syrup or coconut nectar.
Notă 3: Any low-flavor oil works. Mashed banana is your best oil swap here.
Notă 4: Or any milk you like.
Notă 5: Or chopped walnuts, pecans, raspberries. If the berries are frozen, you don’t need to thaw them before adding them to the batter.
Notă 6: Or pumpkin pie spices.
Stocare: 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.
Nutriţie
servire: 1muffin (no optional) | calorii: 183.5kcal | Carbohidrați: 23g | Proteină: 2.5g | Gras: 9.7g | Grăsime saturată: 1.3g | Grăsimi polinesaturate: 1.3g | Grasime monosaturata: 6.7g | Sodiu: 214.2mg | Potasiu: 99.9mg | Fibră: 2.2g | Zahăr: 8.8g | Vitamina A: 5.4IU | Vitamina C: 0.6mg | Calciu: 96.8mg | fier: 0.8mg | Magneziu: 27.5mg | Fosfor: 81.6mg | Zinc: 0.6mg
Ingrediente și înlocuiri
Acest paragraf vă oferă toate sfaturile mele despre alegerea ingredientelor potrivite. Pentru rețeta completă cu măsurători, derulați până la fișa cu rețete din partea de jos a postării!Accesați rețeta completă
Ai nevoie doar de câteva ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.
- Făină de grâu 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.
- Sirop de arțar – 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.
- Ulei de măsline cu aromă blândă – 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.
- Lapte de migdale – 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.
- Praf de copt – This is the leavening agent that creates carbon dioxide bubbles, making the muffins rise and become light and airy.
- Extract de vanilie – This ingredient is optional but adds a lovely aromatic warmth that complements almost any flavor.
- Coacăze – 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.
- Scorţişoară – 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)
Sfaturile de copt ale lui Carine
Let me share a few more tips for perfect muffins.
- Se amestecă și se potrivesc – 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.
- Proteine suplimentare – 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.
- Se răcește complet – 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.
- Reglați dulceața – 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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