American Blueberry and Walnut Muffins

4. April, 2009

Blueberries are so called "super foods" as they contain a lot of antioxidants. They also contain iron and vitamin C and are therefore very good for you if you are anaemic. They are also very good for your heart and vessels and they have been found to be able to alleviate the cognitive decline occurring in Alzheimer's disease and other conditions of ageing. The walnuts also contain excellent stuff for your brain and heart since they are packed with omega 3 fatty acids, a special type of protective fat the body cannot manufacture. These muffins also contain lots of fibre and protein and are excellent for a healthy treat, especially if you are packing on those muscles.

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

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My version is perhaps not very American but who cares as long as it is delicious

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This recipe is:

Lactose (dairy) free

American Blueberry and Walnut Muffins

Makes 10-12 muffins

Ingredients

60 grams (2 oz) walnuts, chopped fairly finely
370 grams (13½ oz) spelt flour
20 grams (½ oz) bran (optional)
3 teaspoons aluminium free and gluten free baking powder
1 teaspoon ground cinnamon
½ teaspoon salt (Himalaya and sea salt)
200 grams (7 oz) blueberries, fresh or frozen
100 grams (3½ oz) Rapadura or other raw cane sugar (and one tablespoon extra for sprinkling)
300 millilitres (10 fluid oz) organic apple sauce
100 millilitres (3½ fluid oz) soy milk
30 millilitres (1 fluid oz) agave nectar
3 egg whites (please use free range eggs)
1 tablespoon coconut oil

Preparation

Note: If you use frozen blueberries, remove them from the freezer just 20 minutes before adding to the batter. They should not thaw completely as doing so will turn the batter purple!
Chop the 60 grams walnuts fairly finely and set aside.
In a large bowl, sift together the 370 grams spelt flour, 3 teaspoons baking powder, 1 teaspoon ground cinnamon and ½ teaspoon salt. Add the 20 grams bran.
In a separate, medium bowl combine the 3 egg whites, 100 grams raw cane sugar, 30 millilitres agave nectar, 1 tablespoon coconut oil, 100 millilitres soy milk and 300 millilitres organic apple sauce. Mix well.
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.
If the batter is very dry, carefully pour a little more soy milk.
Now fold the walnuts and 200 grams blueberries into the batter. Fold 2 or 3 times, no more.
Lightly grease the silicon muffin pan with a few drops coconut oil and fill each cup two thirds to the rim.
Sprinkle the muffins with the chopped pecan nuts and the 1 tablespoon raw cane sugar.
Bake at 180 degrees Celsius/350 Fahrenheit/Gas Mark 4, for 30 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. I prefer the Organix, Hipp Organic and Holle brands.
If you use frozen blueberries you might need less of the soy milk.
You can use raspberries instead of the blueberries and pecan nuts instead of the walnuts.
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.
The easiest method for dividing eggs into egg yolks and whites is to crack the egg so that the yolk sits in one side of the shell. Then pour the yolk into your other hand, cradling the yolk in your fingers. The white should run safely away from the yolk. This might require some practise. It usually takes around 4-5 seconds for the whites to fully drip into the bowl. You can freeze the yolks for later use.
The muffins freeze well.
You can use rice milk, almond milk, oat milk or skimmed milk instead of the soy milk.