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.
There is a lot of misinformation about oils – ‘Cholesterol-Free’ and ‘Heart Healthy’ are common terms shoppers encounter in the marketplace. However, to really get the healthiest oils you often have to spend more; but your money gets you not only truly healthier oil, but flavour too.
We highlight 2 oils that will transform your cooking and baking for the better:
Extra virgin coconut oil is perfect for everyday cooking and sautéing vegetables; it adds flavour and nutrition to the party.
Coconut oil is comprised of saturated fat, but science has recently shown that the type of saturated fat in coconuts is actually super healthy and delicious too. It also bakes well and is very economic (I usually use half the amount required in a recipe since coconut oil can be overpowering if not used with a deft hand).
As a side note, this oil is often used as a safe make-up remover. 🙂
Olive oil is one of the healthiest ingredients in the Mediterranean diet. Premium high quality olive oil will give you flavour that you simply CANNOT get with other processed oils. My favorite brand by far is Oilivia, but I also buy other cheap extra virgin olive oils for other uses like coating bread before baking.
Olive oil is really great for searing meats, sautéing veggies, in salad dressing, and for baking cookies. It brings a lot of versatility to your kitchen.
Also, extra virgin olive oil is loaded with vitamin E making it great for the skin. You can add some into your bath for soft supple skin.