Friday, March 1, 2013

Golden Flaxseed Muffins

I've been reading about flaxseed and all its useful nutrition, especially for omega-3s and lignons. So this morning when I felt like baking, I thought about using the golden flaxseed meal I had brought home a week or two ago from the food co-op.  That's how it began. My husband has a cold and said that though he can't taste much, something sweet just might be nice.  Here's what happened!! This little muffin is sweet and delicious, with a nice crumb and packs a healthy dose of just what you need. And I don't know what took me so long to use these silicone baking cups - they are amazing if you are baking without oil.


Golden Flaxseed Muffins (makes 6)
preheat oven to 350F

1/4 cup golden flaxseed meal (I used Bob's Red Mill organic)
1/4 cup oat bran
2 tablespoons almond meal (also Bob's)
1 cup brown rice flour (yup, also Bob's)
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
dash of salt
a small carrot
1/4 cup dried currants
1/4 cup walnut halves/bits
2 Tblsp plain coconut yogurt
3/4 cup almond milk (I used unsweetened vanilla)
2 Tblsp maple syrup - more if you like sweet sweet


1. Mix dry ingredients. Finely grate carrot, put in bowl with currants and walnuts.
2. In 2 cup measuring cup add 3/4 cup almond milk, coconut yogurt  and maple syrup stirring until well mixed.
3. Add wet to dry, then textured fruits/veggies to mix quickly and lightly. Plop into 6 silicone muffin cups . Bake at 350 F for 30-40 minutes, testing for doneness by poking the center of one with a toothpick.

If it comes out tacky/sticky bake a few more minutes. The combination of yogurt and carrot keeps the muffins moist on the inside. If you don't like this aspect of the muffin, don't use the coconut milk yogurt, just use almond milk. I put sliced strawberries on top just for fun, but the sweet-tart bites with strawberries were really specially nice.
golden flax muffins
Nutrition Facts
Serving Size: 1 Muffin (102g)
Amount Per Serving
% Daily Value*
Calories
226
11%
Total Fat
9g
13%
Saturated Fat
1g
6%
Trans Fat
Cholesterol
0%
Sodium
163mg
7%
Total Carbohydrate
36g
12%
Dietary Fiber
5g
22%
Sugars
8g
0%
Protein
6g
12%
Vitamin A
6%
Vitamin C
1%
Calcium
12%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

VARIATION 1:  For a lower calorie version - I eliminated the  ALMOND MEAL, REDUCED the oat bran to 2 Tablespoons, and walnuts down to a few bits in the tops of each muffin, and ADDED a tsp vanilla. To keep a similar high nutritional value, I used 3/4 cup unsweetened soy milk rather than the almond milk.

Golden Flax Currant Muffins
Nutrition Facts
Serving Size: 1 Muffin (100g)
Amount Per Serving
% Daily Value*
Calories
207
10%
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
Cholesterol
0%
Sodium
150mg
6%
Total Carbohydrate
35g
12%
Dietary Fiber
5g
20%
Sugars
8g
0%
Protein
6g
12%
Vitamin A
6%
Vitamin C
1%
Calcium
9%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.courtesy of cronometer.com using my data.


VARIATION 2 will be without the coconut yogurt -- to see how it goes without the extra moisture.

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