Friday, 13 July 2012

Pear & Ginger Coconut Flour Muffins

I am very proud of this recipe!  It tastes divine and is full of goodness, with no grains or dairy and it's reasonably low carb.

Pear & Ginger Muffins

Makes 24 muffins (they freeze well)

6 Eggs
1/2 cup Linseeds (finely ground after measuring)
1/2 cup Sunflower seeds (finely ground after measuring)
1 1/2 cups Coconut Flour
1 cup Coconut Cream or milk
2 cups Water
1/2 cup liquified Coconut Oil (or other oil)
1 TBS Baking Soda
1 TBS Baking Powder
1/4 tsp liquid stevia
4 Tbs Honey, melted *omit for low carb option
4 tsp Ground Ginger
2 tsp Cardamom (optional)
3 Pears (ripe)

Whisk eggs in large bowl.  Add ground seeds, sifted coconut flour and remaining ingredients (except pears).  Mix well by hand or with an electric mixer (you can't over mix this recipe).  Finely grate one pear and add to the bowl (including any juice).  Finely chop the other two pears and mix it all throughly together.

Use two soup spoons to shape mixture into round-ish balls and put into muffin pans (the mixture is very thick and rises pretty much how it looks going into the oven, so shaping it helps!).

Cook at 200 degrees celcius for 35-40 minutes (yes a lot longer than wheat flour muffins), until lightly browned on top and bounces back when gently pressed). 

*If you leave out the honey, deduct 2.8g Carbs per muffin - obviously they will be less sweet though!  You can double the liquid stevia if you wish.

Nutritional info per muffin:

Calories: 155 (145 if made without honey)
Total fat: 9.3g
Total carbs: 11 (6.4 net carbs once fiber deducted or 3.6g if made without honey)
Fiber: 4.6g
Protein: 3.9g
Iron: 3% RDI

Mini Quiches (aka Egg Muffins)

This is a variation on a recipe for (Paleo/Primal) Egg Muffins that I found online.  When I made them they rose up beautifully in the oven and then totally collapsed!  They tasted fine, but lacked substance and looked pretty ridiculous!  So here is my improved version that rises just a little and keeps it's shape.  It also has some extra fiber from the coconut flour and is much more filling.  It doesn't have any coconut taste. Lovely hot or cold and brilliant for the lunchbox!

Mini Quiches - makes 12

12 Eggs (I used medium sized)
1 Onion
1 TBS Oil (I used deodorised coconut oil)
4-6 Rashers of bacon (or ham, chicken, tuna or salmon)
1 Cup fresh spinach (or frozen spinach - 4-5 'bricks')
1/4 Cup coconut flour
1/4 tsp salt
12 Muffin pan liners

Gently fry onion in oil until soft, then throw in the chopped bacon for a minute or two.  Finely chop spinach.  Mix all the ingredients together and pour into muffin pans lined with patty liners (the egg will stick like anything otherwise!).

Cook for 15 minutes (approx) on 180 (Celcius).  Eat hot or cold!

You can in anything extra you like - chopped capsium, peppers, tomato, parsley, chives or spring onions, avocado - the list is endless!

Nutritional info:

Serving size: 1 Mini Quiche

Calories per serve: 115
Total Fat: 7.7g
Total Carbs: 3.5
Protein: 7.3g
Vitamin A: 7.6% RDI
Vitamin C: 2.5% RDI
Calcium: 2.8% RDI
Iron: 5.2% RDI