Here’s another sugar-free baked goods I made the past weekend. I tweaked my Double Chocolate Muffins recipe by replacing the sugar with natural sweetener. In order to further cut down the carbohydrate amount, one third of the flour is substituted with almond flour. I’ve also included some Kamut flour in my recipe for added nutrients. Kamut is the registered trademark for khorasan wheat, an ancient wheat that originates back to ancient Egypt. It has a buttery taste and its nutritional value is higher than modern wheat as it contains more protein, amino acids, vitamins and minerals such as selenium, zinc and magnesium. All Kamut brand wheat is certified organic, unmodified and non-GMO. Replace Kamut with other lower glycemic index (GI) flour such as whole wheat flour or spelt flour if possible. Foods with low GI are slowly digested and absorbed and so produce only small fluctuations in blood glucose. If you don’t have any of these flours at all then go ahead and use all purpose white flour. But I strongly encourage that you include some whole grain flour in your baking for added health benefits. Note that almond flour doesn’t absorb as much moisture as white flour does. Increase the amount of milk by 30 to 40 g if you are not using almond flour in your muffin recipe at all.
過去週末EC做了無糖鬆餅，食譜修改自雙重朱古力鬆餅，EC以天然代糖取替砂糖。為了進一步降低碳水化合物含量，EC又將三份一麵粉換成了杏仁粉。此外亦加入了卡姆小麥麵粉增添營養。卡姆小麥(Kamut)是東方小麥(khorasan wheat)的註冊商標名稱，東方小麥是源自古埃及的傳統穀物，味道帶牛油香，其營養價值如蛋白質，氨基酸，維他命與硒，鋅和鎂等礦物質均比一般小麥還要豐富。所有註冊為卡姆小麥的產品都是有機耕種，亦沒有經過任何配種或基因改造。若家中沒有此麵粉可用其他升糖指數較低的麵粉，例如全麥麵粉或者斯佩爾特小麥麵粉(spelt flour)代替。低升糖指數的食物會慢慢被吸收，轉化成葡萄糖的速度較慢，血糖升幅會比較少。若沒有這些麵粉當然可使用普通小麥麵粉，可是EC仍然鼓勵大家將這些全穀類麵粉加入烘焙食譜中增添營養，使飲食更健康。此外，請注意杏仁粉不像麵粉那樣吸水。若食譜中完全沒有使用杏仁粉，那麼牛奶的分量要多增大約30至40克。
Muffins are quick and easy to make and all you need is two bowls. Simply combine the wet and dry ingredients together and mix until just combined. For bakery-style muffins with a giant, mushroom-like top, fill the muffin cup all the way to the top (instead of 2/3 full) and bake at a higher temperature so the muffins could rise higher. The muffin batter also tends to be on the thick side. The following muffin recipe can be easily adapted into other variations. Instead of sugar-free chocolate chips (which some Hong Kong readers have told me that they were unable to find), these muffins can be jazzed up with roasted nuts, blueberries (fresh or frozen) or other dried fruit without any added sugar. Just make sure you include those carbs into your carb counting regime.
Sugar-Free Chocolate Chip Muffins
Makes 9 large muffins
125 g all purpose flour
100 g almond flour
75 g kamut flour (can be replaced with whole wheat flour)
90 g erythritol and monk fruit blend natural sweetener (such as Lakanto or Krisda)
4 tsp baking powder
1/4 tsp salt
2/3 cup (about 120 g) sugar-free chocolate chips, plus more for sprinkling
200 g milk
90 g grapeseed oil
2 large eggs
Notes: The eggs I use are about 50 to 55 g each without shells.
Preheat oven to 400°F/200°C. Line muffin pan with paper liners.
Combine all the dry ingredients together in a mixing bowl. Whisk well then stir in the chocolate chips. Combine all the wet ingredients together in another mixing bowl and whisk until well combined.
Add wet ingredients to the dry. With a spoon or a spatula, gently fold until just combined. Batter should be lumpy. DO NOT overmix or else you will get dense muffins.
Divide batter evenly among the liners. Sprinkle the tops with additional chocolate chips.
Bake at 400°F/200°C for 10 minutes. Reduce oven temperature to 375°F/190°C and bake for 10 to 12 minutes more or until a toothpick inserted in the center of muffin comes out clean. Adjust time accordingly to your own oven.
Remove pan from oven and cool for 5 minutes before transferring muffins to a wire rack to cool.
20 Healthy Flours from Lowest to Highest Carbohydrates by The Diabetes Council
The Grain by KAMUT® Brand Khorasan Wheat
Why Almond Flour Is Better Than Most Other Flours by Healthline
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