Apple and Bran Muffins

4. April, 2009

Ever since I was little, growing up in Iceland I dreamt of keeping an apple tree. I love apples and my father always used to slice an apple each night when watching his TV programs. That sets a very nice example because he could have opened up a pack of crisps or sweets...but he didn't. He sliced an apple and sometimes an orange as well. So when I grew older it became a habit for me too. I often thought that if we had apple trees we could eat a bucket load of apples each day but apple trees don't grow in Iceland (we don't have any trees bearing fruits). We can't complain since we get a good selection of apples from all around the world shipped every day to the stores but I always feel a bit sad because of the "food miles". When my father was growing up (he is born in 1941) there were only apples and oranges for Christmas and when I was growing up there were only two types of apples in the shops, green and red. There were alsooranges and I call this the traffic light selection of fruits. Imagine my surprise when I later learnt that there are more than 7,500 known cultivars of apples!

Note that you will need to soak the apples and raisins in apple juice and vanilla extract for about 20 minutes.

I prefer to use a silicone muffins pan when making muffins.

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These muffins are packed with fibre and vitamins!

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This recipe is:

Lactose (dairy) free
Nut free

Apple and Bran Muffins

Makes 12 muffins

Ingredients

2 sweet apples, peeled, cored and chopped finely
50 grams (1½ oz) raisins
200 millilitres (7 fluid oz) apple juice
300 grams (11 oz) spelt flour
50 grams (1½ oz) bran
2½ teaspoons aluminium free and gluten free baking powder
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon salt (Himalaya or sea salt)
100 grams (3½ oz) Rapadura or other raw cane sugar
125 millilitres (4 fluid oz) apple sauce
2 egg whites (from free range eggs)
2 tablespoons agave nectar
1½ tablespoon vanilla extract (from a health food store)
1 tablespoon coconut oil

Preparation

Peel and core the 2 apples, chop finely.
Place the apples and the 50 grams raisins in a small bowl. Add the 200 millilitres apple juice and 1½ tablespoon vanilla extract. Leave to soak for 20 minutes.
In a large bowl, sift together the 300 grams spelt flour, 2½ teaspoons baking powder, 2 teaspoons ground cinnamon, ½ teaspoon ground nutmeg and ¼ teaspoon salt. Add the 50 grams bran.
In a separate, medium bowl combine the 2 egg whites, 100 grams raw cane sugar, 2 tablespoons agave nectar, 1 tablespoon coconut oil and 125 millilitres apple sauce. Mix well.
Drain the liquid from the apples and raisins (do not discard the liquid). Add the apples and raisins to the medium bowl with the wet ingredients. Combine everything well together.
With a large wooden spoon, fold the wet ingredients into the dry ingredients. Do this swiftly and do not stir, only fold approximately 8-10 times.
The batter will look fairly ugly but this is fine since it will ensure that the muffins will be light.
Add as much of the apple juice as you need.
Lightly grease the silicon muffin pan with a few drops coconut oil and fill each cup two thirds to the rim.
Bake at 200 degrees Celsius/400 Fahrenheit/Gas Mark 6, for 20-25 minutes.
Remove the muffins from the oven and cool in the tins for 5 minutes before transferring to a wire rack. Allow to cool completely if using a silicon muffins pan as the muffins will be easier to remove.

Tips

You can use organic baby food instead of the apple sauce. Use baby food with blueberries, apples, apricots or pears. Just make sure they are without added sugar.
You can use pears instead of the apples if you prefer.
You can use maple syrup instead of the agave nectar.
If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.
You can use whole wheat flour instead of the spelt flour.
You can use regular baking powder instead of the aluminium and gluten free one.
You can add a handful chopped pecan nuts or walnuts for a tasty treat.
The muffins freeze well.