Foodie Friday: Gluten Free Carrot and Apple Oat Muffins

Gluten Free Carrot and Apple Oat Breakfast Muffins

I’m sure I’ve mentioned it loads, but for a while now we’ve been getting an organic vegetable box delivered fortnightly. It’s a great way to eat seasonally, support local farmers and force yourself to make different things all the time. The only downside is that you can end up with too much of one thing….we’ve recently had a spate of cucumbers and we always seem to have too many carrots!

My husband’s mum and brother also have a glut of cooking apples this year, so I set out to find a recipe to use up a whole load of carrots and apples! As usual, I couldn’t find *quite* what I was looking for, so ended up adapting a few recipes into my own. For a first go, I’m pretty impressed too! I usually have to tweak a recipe a few times, but these came out really well on the first attempt. My only goal now is to replace the caster sugar with unrefined sugar, but that’s a challenge for another day!

These make excellent breakfast treats, and you could easily make them the day prior to serve to overnight guests. They’re also pretty healthy (*I* think!) and are a great gluten free, low fat treat.

Gluten Free Carrot and Apple Oat Breakfast Muffins Recipe

Ingredients (makes about 12 large and 12 mini muffins):

  • 240g organic oats (buy carefully if you are gluten intolerant!)
  • 50g ground almonds
  • 60g organic coconut flour
  • 200g fair trade golden caster sugar
  • 4 tspn baking soda
  • 2 tspn ground cinnamon
  • 1 tspn all spice
  • 1/2 tspn ground ginger
  • 1/2 tspn grated nutmeg
  • 6 organic eggs
  • 100ml organic coconut oil
  • 100ml water
  • 340ml organic milk
  • 200g grated organic carrot (about four)
  • 125g grated cooking apple (one medium)
  • 120g sultanas
  • 120g chopped mixed nuts (optional)
  • extra nutmeg and nuts, plus some demerara sugar for topping

Gluten Free Carrot and Apple Oat Breakfast Muffins Recipe

How to make them:

  1. Pre-heat the oven to 180°C / fan 160°C /gas mark 4.
  2. Pop your sultanas in a bowl and cover with hot water to soften them…you can leave them like this until they need to go into the mixture later
  3. Mix together the dry ingredients (oats, almonds, flour, sugar, baking soda and spices)
  4. Beat your eggs and melt the coconut oil, then mix those together with the water and milk
  5. Add the fruit to this, then add the liquid mixture to the dry ingredients
  6. Combine until you have a nicely mixed battery-dough, and mix the nuts in if you’re using them
  7. Grease your muffin tins and line with cases if you like, then pour in the mixture level with the top
  8. Sprinkle some extra nuts, demerara sugar and / or grated nutmeg on top, then pop them in the oven for about 20 minutes, until golden brown on top and a skewer comes out clean
  9. Once baked, remove and cool a little before removing the muffins from the tins
  10. Serve warm and with a little creme fraiche or yoghurt if you like!

Do you have a veggie box delivered? What recipes do you use to finish up those gluts of courgettes etc.?

Ems x

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Foodie Friday: Coconut Flour Chocolate Cake Recipe

One of the big benefits of our recent move has been our proximity to Costco. I know. What a loser. But I’m totally in love with the place. I love wandering around seeing what totally random things they’re selling (a hot tub, a wooden castle, multi packs of Sharpies, TVs bigger than a car….) and honing in on the bargains on offer. Their own-brand stuff is just wonderful….the Kirkland maple syrup is some of the best I’ve ever had, and their vodka is terrific!

They also have some really great organic and whole-food offerings now too, and we’re now getting all our pasta there as well as buying organic virgin coconut oil in bulk. Whilst wandering the aisles there recently we came across a bumper pack of organic coconut flour. Noticing that it’s gluten free and you can use it as a substitute for regular flour, we thought we’d give it a whirl.

Apparently, coconut flour is one of the healthiest available…. because it’s not grain-based like most flour, it is non-inflammatory like those which contain gluten, and is also very low in carbs. The fats are of the more healthy kind (as with coconut oil they are primarily medium-chain saturated fatty acids or ‘MCTs’) and have been shown to improve metabolism, being used up for energy, not stored in fatty tissue. It is also high in fibre, which helps fill you up!

Whilst looking up what we could do with our coconut flour, we found that a little goes a long way….you can’t use it as a straight substitute for regular flour for this reason, and it also requires more liquid. There are however lots of great recipes out there, especially for cakes and breads….and why not use it to make a more-healthy-than-usual treat?!

As we were off to a friend’s birthday party around the time we bought the flour, and especially as that friend is wheat intolerant, we decided to bake her a birthday chocolate cake! We scoped out some recipes, and actually baked the cake a second time to perfect this recipe. I’m pretty pleased with it now though, and as it’s made up of ingredients we tend to always have in, I know that it will be a bit of a staple when a baking session is in order!

The texture of the cake is very even….nicely moist but also solid enough to comfortably eat a slice without necessarily needing a plate and fork. Initially it wasn’t sweet enough for me, which is why I tweaked the recipe….now though it is wonderfully velvety and chocolatey, not too sickly but also very satisfying. Especially when you consider it’s so quick and easy to make, plus low in carbs and naughty sugars!

Coconut Flour Chocolate Cake Recipe by Under A Glass Sky

Ingredients:

30g good quality cocoa
35g coconut flour (ours is made by Nutiva)
7g baking powder (gluten free if you’re gluten intolerant)
1 teaspoon ground cinnamon
1 pinch of salt
4  free range eggs
3 tablespoons organic honey
3 tablespoons grade A maple syrup
1 teaspoon vanilla extract
60ml melted virgin coconut oil

For the icing:

approx. 5 tablespoons softened virgin coconut oil
approx. 3 tablespoons good quality cocoa powder
approx. 2 tablespoons organic honey
approx. 2 tablespoons grade A maple syrup

Coconut Flour Chocolate Cake Recipe by Under A Glass Sky

 How to make it:

  1. Preheat your oven to 180 c and grease and line a 15cm diameter baking tin
  2. Mix together the cocoa (which you may need to sift), coconut flour, baking powder, cinnamon and salt
  3. Fold in the eggs, honey, vanilla and oil
  4. Mix well until smooth….you will find it takes on an almost mousse-like texture
  5. Bake in the middle of the oven for 40 minutes or until a skewer comes out clean
  6. Remove from the oven and cool on a wire rack whilst you make the icing
  7. Combine the oil, cocoa, honey and maple syrup using a metal spoon
  8. Depending on the temperature (coconut oil has a very high melting temperature) you may find you want to add more oil or cocoa, and you can also add more honey or syrup to taste, depending on how sweet a tooth you have
  9. You can pop the icing in the fridge to cool it down if it’s too runny, or warm it up in the microwave for a few seconds if it’s too hard….then once you have it to a nice soft fudgey consistency, cut the cake in half horizontally and sandwich together the two parts with icing
  10. Then just use the rest of the icing to coat the assembled cake (it’s so quick and easy to make that you can always make a bit more if you run out), slice and enjoy!

Coconut Flour Chocolate Cake Recipe by Under A Glass Sky

I bet this cake would work wonderfully with some raspberries and creme fraiche or yoghurt, although we very much enjoyed it on its own. The icing is pretty handy to make a nice chocolate fudge sauce for ice cream or whatever too, as you can make it all runny and gooey by heating it up.

Next I plan to try a banana bread with the coconut flour….I’ll be sure to let you know how I get on!

Ems x