I love carrots cake, and I love banana bread too!
These muffins are a combination of the two – not quite as dark and rich as the carrot cake I like and not as light as banana bread, somewhere in the middle with a nice sweet taste, and a light fluffy texture. They are a perfect breakfast or mid morning snack.
Dates are my favourite cooking sweeter, but these muffins are well sweet enough without any extra sweetening, as ripe bananas, apple and carrot are a pretty sweet trio all on their own.
In cooking, substituting similar elements is really the name of the game. My original version of this uses a ground flaxseed mix which I was out of, so I used almonds here instead and it works well. Using certified non-crosscontaminated gluten-free oats would make this an easy gluten free option, and in that vein, this mix performs a miracle of gluten-free baking, i.e it rises!
I was trying to see why this is, because it’s certainly not the coconut flour, and it might be something to do with Avenin. Avenin is a protein contained in oats with a similar amino-acid protein to gluten, but which is not as resistant to digestion and is well tolerated by most celiac patients, according to an in-vitro study investigating the reactivity to oats and barley in patients with celiac disease. (Hardy MY, et al., Ingestion of oats and barley in patients with celiac disease mobilizes cross-reactive T cells activated by avenin peptides and immuno-dominant hordein peptides, Journal of Autoimmunity (2014) http://www.sciencedirect.com/science/article/pii/S0896841114001474)
I couldn’t see information anywhere on whether the similarities stretched to the ‘stretch’ factor in gluten, but it’s well marked in my head as meriting further experimentation. I’ll be testing this recipe without the other raising agent (the yoghurt and baking soda combo) as a first step and will report back.
But back to baking… these are just delicious spread with cream cheese.
- 1 Cooking apple, stewed. Or 1 cup unsweetened apple sauce
- 2 ripe bananas
- 2 eggs
- 4 tbsp coconut or hemp oil
- ½ cup yoghurt
- 1 cup oats
- ½ cup almonds (ground, flaked or whole, makes little difference)
- ¼ cup coconut flour
- 1tsp baking powder
- 1tsp baking soda
- 1 tsp cinnamon
- 2 cups grated carrot (about 2 large or 4 small carrots)
- Blend all the dry ingredients except the grated carrot until the texture of flour.
- Add the grated carrot and mix lightly.
- Blend all the wet ingredients except the oil until thick and creamy and white.
- Add the oil to the dry ingredients and mix a little, before adding the blended wet ingredients.
- Mix quickly and spoon into 16 muffin cases.
- Cook in a pre heated oven (170 degrees) for 20 minutes, turning once.
- Check at 15 mins, and remove when a toothpick comes out clean and top is lightly golden.
- Leave muffins to cool on a wire tray.
If you don't have any yoghurt handy, substitute any milk with a small dash of vinegar.
This mix was a perfect consistency for me. However do note that oconut flour swells so fast and absorbs so much liquid that any decrease in the wet ingredients volume due to natural size variations of eggs, apples, bananas etc may mean a little more is needed, so don't be afraid to add another few tablespoons of milk if that is the case.