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.
鬆餅的製作方法十分簡單，所需要的只是兩隻大碗。將濕料和乾料簡單混合幾下就行了。若想好像市售的鬆餅那樣擁有巨大蘑菇狀的頂部，入模時不是只放七分滿而必須是填滿紙模。焗的時候爐溫也要略高使鬆餅能夠快速上升。另外鬆餅麵糊的稠度也比較杰。以下分享的鬆餅食譜可以輕易更改配料變成其他口味，不喜歡無糖朱古力粒(其實也有些香港網友說找不到)可改成烤香果仁，藍莓(新鮮或急凍)，或其他無糖果乾等等。只是別忘了也要把配料的碳水化合物計算在日常飲食的醣份換算中。
Sugar-Free Chocolate Chip Muffins
無糖朱古力粒鬆餅
Makes 9 large muffins
可做9個大鬆餅
Ingredients
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.
材料
中筋麵粉 125克
杏仁粉 100克
卡姆小麥麵粉(可用全麥麵粉代替) 75克
羅漢果配赤藻糖醇天然代糖(如Lakanto和Krisda等) 90克
泡打粉 4茶匙
鹽 1/4茶匙
無糖入爐朱古力粒 2/3杯(約120克)，另加少量洒面用
牛奶 200克
葡萄籽油 90克
大蛋 2隻
註：EC用的大蛋每隻淨重約50至55克
Directions做法
Preheat oven to 400°F/200°C. Line muffin pan with paper liners.
焗爐預熱400°F/200°C，鬆餅模內放紙模備用。
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.
所有乾料放入大碗中拌勻後加入朱古力粒拌匀，取另一大碗內放所有濕料充份拌勻。
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.
把濕料倒入乾料中，用匙羹或膠刮輕輕拌至剛無粉粒，麵糊應呈結塊狀並不順滑，切勿過度攪拌，否則鬆餅會變得又實又硬。
Divide batter evenly among the liners. Sprinkle the tops with additional chocolate chips.
將麵糊平均分配入模，在表面洒上少量朱古力粒。
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.
放入400°F/200°C焗爐焗10分鐘後將爐溫調低至 375°F/190°C，繼續多焗10至12分鐘或至竹籤插入鬆餅中央取出不沾麵糊，請自行依自家焗爐功能調整時間。
Remove pan from oven and cool for 5 minutes before transferring muffins to a wire rack to cool.
取出後讓鬆餅在模內待五分鐘，之後可取出轉到鋼架放涼。
References 參考資料
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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