It is very hard to get 100% wholegrain muffins in any bakery/store because they can be heavy dense and tricky to make but this recipe will impress you as it is super simple, requires very few ingredients and you don’t have to have fancy baking equipment to execute it, just a non-stick muffin pan and a whisk and you are good to go.
The recipe calls for honey and a little bit of unrefined sugar or regular sugar so it is quite healthy and can be consumed even by diabetics as it has fresh coconut which is a superfood, to say the least…a good source of the minerals copper, calcium, iron, manganese, magnesium, and zinc, especially when using fresh coconut but dried can also work too.
Wholegrain flour like Winnie’s Pure Health Chapati Afya Flour contains whole wheat meaning you get all the nutrients that are not present in white wheat flour. Furthermore, they put some amaranth, finger millet and rye flours to add an extra array of nutrition and flavor as well.
You can also add chia seeds which not only help in binding the dough but also play a key role in nutrition. Chia seeds contain a great deal of omega 3 fats, calcium, magnesium and many other nutrients.
|INGREDIENT||QUANTITY||PRICE AT MBOGA MASTERS|
|Milk||1 cup||55/- per packet|
|Lemon||1 tablespoon lemon juice||10/- per lemon|
|Wholegrain Flour||1 cup||195/- per packet|
|Coconut||1/3 cup grated/ dessicated||50/- per piece|
|Sea Salt||To taste||145/- per jar (500g)|
|Cinnamon powder||1 teaspoon||95/- per bottle (50g)|
|Vanilla essence/ extract||1 teaspoon||N/A|
|Extra virgin coconut oil||2 tablespoons||N/A|
|Black Pepper||To taste||N/A|
|Baking powder||1 teaspoon||N/A|
*N/A = Not yet available at Mboga Masters
- Remove milk from fridge at least 1 hour before using, it really needs to be at room temperature to make good buttermilk. Add the 1 tablespoon of fresh lemon juice to the milk, stir well and leave it alone for about 10 minutes. It will have a heavier texture and creaminess to it with tangy flavor – this is what makes these muffins moist and light.
- sift 1 cup of wholegrain flour (winnie’s pure health or even whole wheat/atta mark), add the pinch of sea salt, a few grinds of black pepper, 1 teaspoon of baking powder, ¼ teaspoon of baking soda, 1 teaspoon cinnamon powder and set aside
- In another bowl add the 1 cup buttermilk, 1 teaspoon vanilla essence or extract, ⅓ cup honey, 1 tablespoon of sugar, 2 tablespoons of extra virgin coconut oil and whisk gently.
- Mix the dry ingredients with the wet ones and the freshly grated coconut, carefully stirring them about 10 – 15 times. If you over mix them the gluten will form and make the muffin heavy and doughy. Make sure to only stif a few times, don’t worry if it doesn’t look like it’s mixed well, they will still turn out great.
- Preheat oven to 190 degrees Celsius, rub the muffin pan with some of the coconut oil. Bake them on the center rack, for about 25 minutes.
- Cool them for about 30 minutes before eating them
- Make herbal tea using your favorite herbal tea bags like green tea, lemongrass, chamomile or rooibos then sweeten with honey and flavor with fresh lemon/lime juice.
When stagers in high end real estate firms are showing a house for sale, they almost always bake something in the kitchen to give the prospect buyers a feel of home and comfort. They know what they are doing because nothing screams comfort like baked goods, especially freshly baked bread!
You can also use healthier ingredients to make your home-made bread better and tastier than ordinary bread. The fermentation process in this recipe also makes it easier to digest while improving the texture and taste. The probiotics in fermented foods have also been shown to help prevent many diseases by populating the gut with good bacteria.
|INGREDIENT||AMOUNT||PRICE AT MBOGA MASTERS|
|Wholegrain Chapati Afya Flour||1 cup||195/- per pkt (2kgs)|
|Honey||3 tablespoons||250/- for 300gms or 350/- for 500ml|
|Sea Salt/ Himalayan Salt||1/3 tsp||90/- per Jar|
|Lukewarm water||½ cup|
|Black pepper in grinder||N/A|
|Extra Virgin Coconut Oil||2 tsp||N/A|
|Chia/ Flax Seeds (Optional)||1 tsp||N/A|
|Extra Virgin Olive Oil||2 tsp||N/A|
|Dry yeast||1 tsp||N/A|
- Sift 1 cup wholegrain chapati afya flour, add 1/2 teaspoon active dry yeast, 1 tablespoon of honey, 1/3 teaspoon of salt, a few grinds of black pepper – yes bread too needs seasoning. Add 1/2 cup warm water and whisk well, cover lightly with a cloth so that wild yeast can get in and start the fermentation process. Really important, don’t worry if your kitchen will smell like beer J, the results are awesome.
- Leave that for at least 4 hours but if you can wait for 3-4 days, it will be stronger and tastier. You can just ‘feed’ the sourdough with a little water water and more flour halfway.
- On D-day, add 1/3 cup warm water, 1/2 teaspoon of active dry yeast, 2 tablespoon of extra virgin coconut oil, 2 tablespoon of honey, 1 tablespoon of ground chia/flax seeds (optional but adds lotsa nutrition without affecting flavor). Mix gently without overworking the dough adding a little of the wholegrain flour to get a nice dough
- Oil the base of a bowl with the coconut oil which not only prevents it from sticking, but also helps the dough to rise – without the oil, the dough will be sort of held down.
- Cover and put in your oven – DO NOT PUT THE OVEN ON. Just keep it there together with a bowl of piping hot water and close. The steam from the water will help it rise while keeping the dough nice and moist. The oven’s controlled humidity is also good for a nice rise. (Put the water on the lowest rack and the dough on a higher rack)
- After 1 hour, shape the bread according to what you want, I prefer flatbread which bakes much faster, but a baguette is also nice heck you can even braid it, more fun in the kitchen.
- Boil more water and back into the oven for the second rise, 40 minutes here.
- REMOVE the dough from the oven, preheat oven to 180 C, brush bread with extra virgin olive oil, bake for 25 minutes (do not use a baking utensil, just oil the baking tray which will enhance more browning hence more flavor). Then crank up the heat to 230 C or maximum and bake for another 3-5 minutes while watching it closely, This will help in browning and therefore add more flavor. Rest on a cooling rack for 1 hour.
- Serve with green tea, boiled Kienyeji eggs and kachumbari
No wonder why they say baking is a science and an art. Enjoy!
A crostata is a simple apple tart from Italy and a great thing about it is that you do not need a tart pan. Green apples are preferable to cook with because they can withstand the baking heat and still maintain their flavor and texture.
|INGREDIENT||AMOUNT||PRICE AT MBOGA MASTERS|
|Winnie’s Chapati Afya Flour||2kg||195/- per pkt|
|Sea salt/ Natural Himalayan salt||90/- per Jar|
|Honey||1/4 cup||250/- for 300gms or 350/- for 500ml|
|Tropical Heat Black Pepper||1/8 teaspoon||90/- per Jar|
|Tropical Heat Cinnamon||1/3 teaspoon||90/- per Jar|
|Nutmeg||1/4 teaspoon||90/- per Jar|
|Unrefined or Regular Sugar||1 teaspoon||120/- per kg|
|Fresh Lemon Juice||1/3 teaspoon||100 per kg|
|Extra Virgin Olive Oil||1 tablespoon||N/A|
|Ice Water||1/2 cup|
- Sift 2 cups Winnie’s Pure Health Chapati Afya Flour with ½ teaspoon sea/natural salt, ¼ cup honey and a few grinds of black pepper.
- Add butter and the ice-water, mix, not too much. If you have a food processor, you can make the dough. Refrigerate for at least 20 minutes.
- To make crostata filling combine 1 thinly sliced green apple, ⅓ teaspoon cinnamon, a touch of freshly grated nutmeg (or 1/4 teaspoon of dried), 1 teaspoon unrefined sugar or regular sugar, 1/3 teaspoon fresh lemon juice.
- Preheat oven to 200 degrees Celsius
- Remove dough from fridge at least 5 minutes before baking then immediately assemble the filling into the pastry and fold over as seen in the image
- Brush the olive oil on the crust to add yet more flavor.
- Bake for 40 minutes, then crank up the heat to 230 and bake for 5 minutes exactly to brown it nicely.
This crostata is very versatile, it can be served as breakfast, a light lunch with some fresh juice or dessert, I like it anytime of the day.
There is nothing great as waking up to freshly baked goods and this quick pastry will add some freshness and zing to your breakfast/ snack thanks to the local lime ingredient which packs a huge punch in matters flavor. This recipe also makes for perfect dessert for a special home-cooked meal.
Portions make enough cake for 3. Recipe cost Approx Kshs.900
|INGREDIENT||QUANTITY||PRICE AT MBOGA MASTERS|
|Winnie’s Pure Health Chapati Flour||1 Cup||195/-|
|Milk||1 Cup||50/- per packet|
|Lime||0.5kg||200/- per kg|
|Ground Cinnamon||1 teaspoon||95/- per Jar|
|Brown Sugar/ Demerara Sugar||2 teaspoons||120/- per Kg|
|Sea/ Himalayan Salt||1/4 teaspoon||90/- per jar|
|Vanilla Essence||1 teaspoon||N/A|
|Baking Powder||1 teaspoon||N/A|
|Baking Soda||1/4 teaspoon||N/A|
*N/A Not Currently Available At Mboga Masters
- To make buttermilk add 2 tablespoons of fresh lime juice into 1 cup of milk, leave to set for about 10 minutes.
- Sift 1 cup of winnie’s pure chapati afya flour with 1 teaspoon baking powder, 1/4 teaspoon baking soda, 1/2 teaspoon ground cinnamon, 1/4 teaspoon salt and mix well with a whisk or a fork.
- Combine 1/2 cup unrefined demerara sugar (or honey or regular sugar worst case scenario) with 3 tablespoons of unsalted butter, 1 tablespoon of lime zest, 2 tablespoons of fresh lime juice and1 teaspoon of vanilla essence.
- Add the buttermilk slowly and combine the dry and wet ingredients.
- Butter your ceramic baking bowl or baking pan and add a little corn/ugali flour to make it extra non-stick.
- Pop it into the oven at 190 degrees for 40minutes