Do you have foods that you absolutely love, but avoid because the ingredients are hideous? I (unfortunately) have a number of them… 🙂 Sometimes, I set out to make-over that food or dish to turn it into something that won’t keep me up at night and falls into the category of ‘real food.’ I am a decent cook, but a terrible baker. When trying to convert and create baked goods into their more healthy counter-parts, most times I flop, but other times I nail it! I think this might be one of those special times where I didn’t screw it up. These muffins are delicious! Even Dear Husband thinks so 🙂
I’ll give you the recipe, and leave it up to you to decide…
This recipe uses soaked whole wheat. If you are not familiar with soaking grains, Sally Fallon, author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, explains how soaking grains are beneficial to vitamin and nutrient absorption:
Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, blocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion. Traditional societies usually soak or ferment their grains before eating them, processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures.
~Nourishing Traditions, Sally Fallon, Pg 25
For more info on soaking grains, Kitchen Stewardship has some great info on their blog about the topic.
In short, soak your grains first. Your belly will thank you. I find that the texture of whole wheat flour is much improved as well. Making it lighter and fluffier. Soaking grain is easy to do; as simple as adding liquids to flour and letting it sit in a warm place for 12-24 hours. That’s it! Truly.
Soaked Almond~Poppy Seed Muffins
- 1 1/4 c whole wheat flour
- 1/2 c greek yogurt
- 3/4 c buttermilk
- 1/2 c rapadura (or sucanat)
- 1/3 c coconut oil (melted)
- 1 egg
- 1 t organic almond extract
- 1/2 t baking powder
- 1/4 t baking soda
- 3 T poppy seeds
- A sprinkle of rapadura and soaked almonds (chopped) to top muffins (optional)
Preheat oven to 375 degrees F
Combine flour, buttermilk and greek yogurt in a large bowl and stir well until incorporated. Cover and store in a warm place for 12-24 hours, such as a warm cabinet, oven with light on, etc. (A cold environment will not break down the phytic acid). 24 hour soaking is preferred. Pour off any liquid that is left in the bowl. After your grains have “soaked,” give the mixture a good stirring.
Mix the remaining ingredients together in a separate bowl, and then add it to the soaked flour. Stir it all up really well and spoon it into a well-greased muffin pan, or muffin pan lined with baking cups. Sprinkle sugar and chopped almonds on top of each muffin. (Optional). Bake at 375 degrees F for approximately 16-20 minutes. (Baking times may very depending on oven). When a toothpick inserted into the center of the muffin comes out clean, they’re done!
- I could have soaked the poppy seeds along with the flour. I didn’t have any at the time of soaking, or else I would have. Next time!
- Likewise, you should also soak your almonds and all nuts before consuming. Same nutritional principals apply. Consult the Nourishing Traditions cookbook for the “Crispy Almonds” recipe. (Pg. 515 I think?) Basically, you soak the almonds for at least 7 hours or overnight, and then dehydrate them back to crispy in a warm oven or in your dehydrator.
- These muffins tasted far better once they had completely cooled! The flavors were more rich and almond-y once cooled. DH and I both agreed.
- This recipe would be easy to put your own spin on things. Use almond flour instead of whole wheat, add dried cranberries, apple sauce, honey, or substitute butter for the coconut oil. You may need to make some adjustments, but I’m no baker, so my mouth shuts here.
- I’m not sure how well these muffins freeze, as one dozen is clearly not enough for DH and I…
- What is rapadura? Also known as panela, it is simply dried cane juice. Similar to sucanat. Want more info on natural sweeteners? Go here.
- Soaking the whole wheat flour really softens the texture and makes it a bit more light and fluffy. Once soaked, whole wheat flour is awesome to bake with. not the same super dense, chewy, dry result I’m used to. It almost seemed like i had subbed in some evil white poison, (enriched wheat flour), but I didn’t. Bwahahaha…
- The Nourishing Traditions Cookbook is changing the way I think about food, and is a great complement to my fermented foods obsession as of late, and is a great companion to one of favorite kitchen resources, Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods by Sandor Katz.
- Sally Fallon has a new book out for babies and children that I can’t wait to catch up with!
The Nourishing Traditions Book of Baby & Child Care makes the principles of traditional nutrition available to modern parents. The book provides holistic advice for pregnancy and newborn interventions, vaccinations, breastfeeding and child development, as well as a compendium of natural treatments for childhood illnesses, from autism to whooping cough. The work of Rudolf Steiner supports the book’s emphasis on the child’s spiritual requirement for imaginative play.
I can’t wait to check that book out! Since it’s so new, it’s hard to get from the library. If you have it, let me know how you like it 🙂
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Shared With: Make Your Own Monday, Fat Tuesday, From the Farm, Wildcrafting Wednesday