Who doesn’t love muffins? Certainly no one I know! It’s such a shame that most muffins break the calorie bank at upwards of 400 or 500 calories (here’s looking at you Tim’s), leaving all of us to munch on bird seed. Now you needn’t look farther than this post to indulge, without worries, in your muffin related desires!
If you’ve been on a Low-Carb diet, chances are you’ll know about the One Minute Muffin. These fantastic treats are heaven for a Carb-Concious dieter because they’re fast, delicious and can be made without the temptation of a dozen other muffins from a batch. All they require is some sort of flour/meal, sweetener or sugar, egg/egg whites and butter. The rest is up to you!
As I promised you, here is another delicious, wholesome and fast recipe; The Lemon Cranberry Minute Muffin. This muffin boasts a relatively low carb count, no added sugars, a healthy dose of fat and an incredible 6 grams of fibre, plus it won’t spike your blood sugar up to ungodly heights. My version here is made with both flax meal and organic coconut flour, but can be substituted for almond flour/oat flour/whole wheat flour if desired.
Lemon Cranberry Minute Muffin
1 tbsp flax meal*
1.5 tbsp coconut flour*
2.5 tbsp of egg whites
1 tbsp dried cranberries
1-2 packets of Stevia* or other sweetner
1/2 tsp baking powder
1 tbsp melted margarine or butter
1/4 tsp vanilla extract
2-3 tbsp water
1 pinch of lemon zest (finely grated peel of a fresh lemon)
Step One: Mix flax meal, coconut flour, lemon zest, sweetener, and crasins together in small bowl
Step Two: Mix egg whites with water in seperate bowl, then add melted butter and vanilla extract.
Step Three: Combine wet ingredients with dry ingredients with a spoon until well blended.
Step Four: Grease small ramekin and spoon batter into it. Place in the microwave for 1 minute.
Step Five: Remove from microwave with towel, and let cool for 1 or two minutes. When cooled flip over ramekin and let muffin slip out.
Optional step: slice in half and add butter, cream cheese or sugar free jam on each of the sides for a yummy addition to breakfast!
Nutritional info: Calories 250, Net Carbohydrates: 10, Fat: 17, Protein: 8 grams
When choosing my ingredients for this version of the recipe, I chose the ingredients that gave me the health benefits that I wanted. Both flax meal and coconut flour are high and fibre and low in carbs, and make a good pair when combined. Lemon is also a great way to add taste without added sugar, and its also one of my favourite flavours in baked goods. However, most of the ingredients as mentioned, can be substituted, especially for those who are afraid of fat (since I have used Becel Olive Oil Margarine which has 8 g per 2 tsp), because reduced fat margarine will work just the same.
Here are some links to other Minute Muffin Recipes that I have enjoyed!
Gingerbread One Minute Muffin: http://bakingandlosing.blogspot.ca/2011/09/1-minute-muffin.html
Chocolate One Minute Muffin: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=153406
A More Savory Version: http://healthylivinghowto.com/1/post/2011/09/one-minute-muffin.html
* if you are not familiar with Flax Meal, Coconut Flour or Stevia, heres a little bit about each. All can be found in health food stores or in the health food section.
Flax meal: This “flour” is just the result of grinding up flax seeds, it’s nearly all fibre and no carbs and super nutritious. However it doesn’t combine well like flour, so when using ONLY flax meal in baking make sure you are constantly stirring before cooking.
Coconut flour: This flour is relatively new to me (my mom bought it for me the other day), but just like Flax Meal it has a ton of health benefits and it’s high in fibre and low in carbs. Unlike flax however coconut flour combines fairly well, and can substitute for wheat in some cases.
Stevia: One of my favourite things in the world, Stevia is an ALL-NATURAL sweetner made from the Stevia plant. This sweetner is perfect for health nuts, because it sweetens without calories and without artificial, chemicals. Be careful though, unlike Splenda or other sweeteners, Stevia is 100 times sweeter than sugar, so if replacing sugar make sure you are doing the proper conversions or you’ll make something unbearably sweet.