These are light, fluffy and a real celebration of Autumn. Unlike totally grain-based gluten free cakes, these keep fresh and moist for days (just keep them somewhere cool). I like to use reusable silicon muffin cases for this – muffins come off really cleanly and you are reducing waste as well. I adapted the recipe from one I found on supermummy.com. with a bowl of natural coconut or dairy yoghurt and some berries these would make a good breakfast too. Yummy!
To make this into a breakfast enjoy each muffin with a generus dollop of unsweetened coconut/almond or dairy yoghurt. This gives more protein to keep you fuller longer….
To make 12 x 7cm muffins
1 rounded tbs honey
100g coconut oil (or butter, if you want dairy), melted with the maple syrup/coconut sugar and cooled
3 tbs unsweetened almond milk (or other unsweetened milk).
Level tsp of vanilla powder or extract (not essence, if you want to be gluten-free)
1 heaped tbs coconut sugar (or use 2 scant tbs pure maple syrup)
2 large eggs*
75g buckwheat flour
75g ground almonds
1 level tsp baking soda (also called bread soda)
Generous pinch Himalayan salt
For the apple pieces:
2 cooking apples
1 tbs buckwheat flour
½ level tsp Ceylon cinnamon
*If you have any leftover egg whites in your fridge, this is a good place to use them up. Instead of using 2 large eggs, I used two small/medium ones then at the end, with the apple pieces I folded in 2 very stiffly beaten medium egg whites*. The result was fab.
1. Peel core and dice the apples. Toss in a bowl with 1 tbs buckwheat flour and the Ceylon cinnamon until fully coated. Set aside.
2. Preheat oven (fan 180C standard 195)
3. Beat butter/coconut oil, milk, coconut sugar or maple syrup, vanilla and eggs in a bowl until frothy.
4. In a separate bowl whisk buckwheat flour, ground almonds, baking soda and salt together. Add to the liquid mixture and beat until fully amalgamated.
5. Fold the coated apple pieces into the mixture (along with the optional 1-2 stiffly beaten egg whites if you have some hanging around the fridge).
6. Spoon the mixture into 12 x 7cm muffin cases, supported by a muffin tin if you have one (this gives a nice shape to the finished product). If you don’t have a muffin tin, use a baking tray for the muffin cases.
7. Heat your oven to 180C while the muffins rest for a few minutes.
8. Bake 20-25 minutes (mine took 20) until golden on top. They are done when a skewer or toothpick inserted into the centre of a muffin comes out clean.
Why these are better for you:
Buckwheat is eally a seed rather than a grain. It is packed with a polyphenol (natural plant chemical) called rutin. Rutin is a powerhouse for aiding collagen production. Collagen is needed for healthy bones, tendons, ligaments, gut, connective tissue, and for keeping you younger a lot longer. Rutin has recently been on my mind as I implement a programme to heal tendonitis. I had a few minor shoulder injuries a few years back that prevented me moving properly (for 4 years), the tendon got pinched an inflamed. Ouch!!! Nothing like a (lot of) discomfort to refocus the mind on a few forgotten foods.
Sweetened with coconut sugar or maple syrup and containing apple to help feed these good bacteria these are SO much better for you than standard muffins loaded with refned sugar and toxic oils.
Buckwheat is naturally gluten-free. In EVERYBODY (whether gluten-sensitive or “normal”) gluten tears the lining of your small intestine. The damage lasts a minimum of 3 hours in ALL people (recent research has filmed this!). This damage allows bacterial fragments, gut bacteria and undigested food to spill into your bloodstream- putting your immune system into “attack” mode. This is a factor in inflammatory, autoimmune and mental health conditions. Using coconut oil or butter instead of omega 6 oils (like rape, sunflower, for example) means you avoid toxic trans fats produced by heating or refining nut/seed oils like sunflower, vegetable, rapeseed, sesame or peanut. Butter is healthier than damaged polyunsaturated oils.