Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Muuufffiin Mondays

Hey Friends,

Happy Monday! Fresh start to the week.

What are your goals this week?

Today I’m hoping to tackle some ice cream, which I haven’t had in about 2 months so I’m trying not to work myself up about it too much because I do have a hint of excitability about it because it’s Jays, and I truly do love Jay’s homemade creme de la creme and I miss it. Wish me and my tummy luck.

So, I’m starting off this week with a recipe as I made some muffins to take to the gym last night and I got asked for the recipe.

Now, I have been experimenting with flourless baking for a while and now have ventured into making my own blends up and they still have been working nicely. The basic idea comes from a few very good recipes that everyone that I have baked them for has lapped up, so check them out here and here. If you’re okay with oats, here is another goodie! Gluten-free baking can be tricky because the ‘flours’ often leave the goodies dry, tasteless or they just fall apart due to lack of structure. Hint hint gluten is a protein and gives goodies structure.

What I have found is that the ‘formula’ in these recipes has always turned out nicely and although they are more dense than your traditional goodies, most people don’t mind it because they are so moist due to the heavy hand on the healthy fats.

Yes friends, healthy fats.

The base of all of these recipes is nut butter. So rather then flour bases, you use fats and they turn out great!

Fat is not bad, fat is flavour. Remember that!

So any who, want some muffins that will leave you more satiated than a traditional sugar-laden muffin? Well checky checky.

img_9273

So onward we go to the recipe.

img_9262

The basics.

Peanut Butter Apple Muffins

Gluten-free, Sugar-Free, Dairy-Free

Makes 12 muffins

Preheat your oven to 350 degrees. In a bowl combine the following wet ingredients:

1 cup (about 250g) natural peanut butter

1/2 cup (about 125g) apple butter

125g (or more) shredded apple

1/4 cup (about 65g) liquid egg whites (or a whole egg, I was out)

125ml unsweetened cashew milk (or other liquid)

1 tsp vanilla extract

Mix those in your bowl and then add the following dry ingredients:

1 tbsp coconut flour ***

1 tsp cinnamon (or more)

1 tsp baking powder

1 Stevia packet (adjust for sweet tooth)

*** if you don’t have coconut flour, you should be okay to reduce the milk by half

***Feel free to add other mix-ins: nuts, raisins, etc

img_9264

Here is the consistency you are looking for.

img_9263

Thick but still pourable.

Once you have combined everything, pour into a muffin tin lined with liners. Pop in the oven for about 20 minutes (rotate once half way through) or until they are just firm to the touch. Remove from the oven and place on a cooling rack and allow to cool and set for at least 15-20 minutes.

img_9267

Then enjoy!

Macros for each muffin if you’re interested. 

Cals: 160 Carbohydrates: 12g Fat: 11g Protein: 6g Sugars: 8g Fibre 2g

…..

These lil babies should be put in the fridge as they don’t have any preservatives to keep them as fresh like a typical processed goodie would be if left on the counter.

Tell me what you think if you try them out 🙂

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Have you had success with gluten free baking?

Favourite gluten free products?

-Chelsea

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Pistachio-Banana Bread Protein Muffins

Hey Friends!

I feel like I should start calling protein muffins pro-ffins just so my recipe names would be shorter… Or maybe I should just stop to think of cooler names…I think that may need some help though.. #MyCreativityIsMIA

Who else has been MIA…

ME!

Sorry I have been slackin with my postin lately…

I love writing so I miss it (and you guys!) when ‘other’ life stuff takes over.

Work has had me a lil bit busy.

Anyways, who wants a new snackie recipe?

Those Pistachios!

Those Pistachios!

I created these after seeing Crystal’s  Chocolate Chip Banana Protein Bread and gettin an itchin for some high protein banana bread of my own. Now you may ask me…Pistachios in banana bread? That’s weird! But is it really…? Due to it being St. Patty’s Day weekend when I made these, I wanted a least a touch of green in these lil guys. Oh and pistachios are just nomz. Amirite or amirite?

Just trust mmmkay? 😀

Also trust me when I say that these are suuuuper moist from all that nanner. The flavour is really brought out by refrigeration as well, so keep these lil babies in the fridge! **NOTE you should do that anyways as they have no preservatives in them to keep them fresh when left out*** I have to say that this is probably the most banana I have ever put in a recipe due to my sugar-phobness and it was okay. Three total grams is higher than my usual goodies, at 0-1g, but I’m trying to step away from watching every gram and the extra carbs were needed for this recipe. Anyways, with 6g of protein and 3g of fiber, that sugar will be absorbed much slower than it would have been if you just ate a piece of banana.

Okay enough rambling, here ya go!

Pistachio-Banana Bread Protein Muffins (Gluten-Free)

Makes 12 Muffins

Macros: Calories: 109 Carbohydrates: 15g Protein: 6g Fat: 4g Sugar: 3g Fiber: 3g

Dry Ingredients:

  • 1 cup gluten free oats (ground into a flour)
  • 1 scoop Vanilla Whey (I used my Schinoussa Probiotic New Zealand Whey in French Vanilla Silk)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1/2 tbsp cinnamon
  • 1 tsp baking powder
  • 25g shelled, no salt pistachios

Wet Ingredients:

  • 1 cup mashed ripe banana (nuke for a 30s to a minute with a tsp of water and a lid to help mash if needed)
  • 1/2 cup butternut squash puree
  • 1/2 cup unsweetened almond milk
  • 1 large organic egg
  • 1/4 cup egg whites
  • 1 tbsp raw coconut butter (I used Artisana)
  • 1 tsp banana extract (or vanilla)

Directions: Preheat your oven to 350 degrees. Combine all of the dry ingredients in a large bowl and whisk to get all of the lumps out. In another bowl, mash your banana. Add your egg and mix until the egg is broken up and combined with the banana. Add the rest of your wet ingredients and stir well. Fold your wet into your dry and pour your mixture into 12 sprayed or lightly oiled muffin tins. Bake in the oven for 18-20 minutes or until the tops are brown and firm to the touch (with a slight bounce). Let cool and enjoy!

IMG_4636Dry ingredients with pistachios folded in.

IMG_4638Wet ingredients.

IMG_4640All together.

IMG_4641Before the oven.

IMG_4643After the oven.

…and apparently I failed to take a picture of a full one before it ended up in my mouth. Oppps. You will just have to make them to see for yourself. 😉

-Chelsea


2 Comments

Chunky Monkey Protein Muffins…or Pronuts

Hey Friends,

I love the chunky monkey combo. Nuts, banana and chocolate. What’s not to love?

I made this combo into a very successful peanut butter spread and now I have finally turned it into a muffin to enjoy every days for my afternoon snackage.

IMG_4329Weekend food preppin..

IMG_4337Aren’t those chunks of banana wonderful? I think so 😉

This week I even made them into pronuts just because I felt like having a donut shaped snack again…

The only difference is that the baking time is reduced to about 13-14 minutes.

I hope you like’em 🙂

IMG_4344Chunky Monkey Protein Muffins

Gluten-free (can also be made lactose free if using a lactose-free whey)

Makes 6

Per Muffin: 141 Calories 16g Carbs 5g Fat 10g Protein 2g Sugar (from fruit/vegetables only) 4g Fiber

Dry Ingredients:

  • 1 cup gluten free oats (ground into a flour)
  • 1 scoop Diesel Chocolate Peanut Butter Whey (or I have used Vanilla Probiotic Whey. Chocolate would work well here too)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 2 tsp Stevia Balance in Chocolate Royale (can sub with unsweetened cacao/cocoa powder + Stevia)
  • 20g of chopped walnuts
  • 1/4 ounce of raw cacao nibs

Wet Ingredients:

  • 1/2 cup liquid egg whites
  • 1/3 cup unsweetened almond milk
  • 1/4 cup butternut squash puree (surprised to see this? Promise you won’t taste it and it makes for the most moist (sorry..) baked goods!)
  • 1/2 tsp banana extract
  • 2-3 tbsp water if the batter is too dry

Additional Add-In:

  • 50g diced banana

Directions: Preheat the oven to 350 degrees. In a large bowl, combine all the dry and whisk to get out any lumps of coconut flour. In another bowl, combine all of the wet and whisk until smooth. Fold wet into dry and add more water if needed. Fold the banana chunks into your batter than pour into 6 sprayed muffin or donut tins. Bake in the oven for 18-20 minutes or until the top is firm but still has some bounce. ***Always remember that whey will dry out your baked goods if you over bake. It’s best to take them out a lil bit earlier an let them stay in the tin to set.***

Like I said earlier

20140306-142701.jpgThey make good donuts too. 😀

-Chelsea


4 Comments

Apple Vanilla Spiced Chestnut Muffins

Hey Friends,

So I mentioned in my last post that I was planning on testing out another version of the chestnut flour muffins

Ones with

Apple

Vanilla..

Nut butter..Of course.

So I baked up a batch last night and carted one around for my snack during my Personal Training staff training day today to sample. They were very good! Even more moist than my last batch! Moist…I know I know, so many people hate that word but hey, what other word should I use??

IMG_3903Oh, and my boyfriend devoured three in one go last night too…so yeah, they are yummy lil healthy muffins 😀 Thumbs up.

Surprise!

Surprise!

PLUS They are gluten free and dairy free for all us problematic tummy peoples.

So here ya go.

Apple Vanilla Spiced Chestnut MuffinsIMG_3911

Serves 12

Stats: Cals: 115 Carbs: 14g Fat: 4g Protein: 7g Fiber: 4g Sugar: 2g

Dry Ingredients:

  • 1/2 cup + 2 tbsp chestnut flour
  • 8 tbsp coconut flour
  • 1/4 cup oat bran (gluten free)
  • 1/2 cup rolled oats (gluten free), coarsely pulsed
  • 1 scoop vanilla whey (I used Schinoussa New Zealand Probiotic Vanilla Silk)
  • 3 tbsp flax meal
  • 4 Stevia packets
  • 1 tsp vanilla bean powder (Natural Traditions, if you have it)
  • 1 tsp cinnamon
  • 1 tsp baking powder

Wet Ingredients:

  • 3/4 cup liquid egg whites
  • 1 cup water
  • 1/2 cup unsweetened almond milk
  • 1/3 cup unsweetened apple sauce
  • 1/2 tbsp coconut oil, melted
  • 2 tsp vanilla extract

Filling:

  • 2 tbsp natural almond butter (I used crunchy)

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients in a large bowl. Combine all of your wet in a separate bowl, leaving the coconut oil for last as it will get chilled and re-solidify. Fold your liquid ingredients into your dry until combined. Spray 12 muffin tins and fill each about a 1/3 of the way up with batter. Add 1/2 a tsp of your almond butter to all 12 muffins then cover the rest of all of the muffins with your remaining batter. Bake for approximately 15-18 minutes, rotating about 1/2 way through, or until the tops are firm to the touch and the sides begin to pull away from the sides. Let cool, pop out of the tins and then enjoy.

Feel free to make these muffins your own too….

  • Add pieces of nuts in the batter for some crunch (walnuts, almonds)
  • Add a vanilla glaze on top for a cupcake like feel (Vanilla protein powder (casein or whey) + water/almond milk + optional sweetener= thick icing)

…just don’t forget to share your creations with me 😀

Happy snacking!

-Chelsea


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Nuts N’More Chestnut Flour Muffins

Hey Friends,

Just droppin in for a quick lil recipe. This is the one I posted earlier in the week for Instagram’s #MakeItBakeItMondays with Chelsea (chelsea_lifts) and Kelly (fitpaleolife). This weekly event is simply where you make a recipe that includes the use of protein powder and each week there are a few winners that catch the eyes of these two lovely ladies. You should definitely check out their accounts on IG as they are quite the chef-esses. Surprisingly this is the FIRST one I have entered but hopefully won’t be my last as I bake with protein all the time! This lil event not only is fun (as baking is always a good time!) it also sets me up for healthy snacks for the rest of the week (aka snack prep). Multi-tasking at its best I would say :-D.

This week I ended up making muffins (I know I know, more muffins) BUT these are special muffins as they include my new flour...

Chestnut Flour!

Any Italian readers out there?

Cool eh? I spied it in my health food store over the Christmas break and after seeing a couple people on IG testing it out, I had to have some to experiment with. Of course I took to the big ol’ internet to see just how this special flour behaves when baking. Here’s a few things I found out:

  • Despite being in the nut flour family, it behaves nothing like it’s other family members and thus cannot be substituted one to one for any of those flours
  • It has less fat than traditional nut flours
  • It apparently makes for a cakey texture in baked goods
  • Doesn’t require eggs! Thanks for your experiments Brittany! Check out here Carrot Cake Chestnut Flour Muffins (I made those too!)

Lastly, like it’s nutty family members, it’s gluten free! This is great as I am now gluten free completely to see if that helps my tummy out at all. Realistically, the last thing in my diet containing gluten was my oats, so I switched those over now to gluten free (can’t give them up!). My Ezekiel bread may also have to be given the boot soon (it’s only wheat and flour free) to be rid of absolutely everything. My tummy has been doing a bit better so my nutritionist may be right and I may have developed a gluten intolerance due to a restricted diet over the past few years. Ooops.

Anyways, back to the main point, maa muffins.

They also got a lil something else special in them….IMG_3763

Chocolate Peanut Butta. This is by Nuts N’More and it’s delicious!

Just a lil bit…

A touch in the centre of each muffin. A surprise if you will…IMG_3766

Nice lil blob eh?

Now you see itIMG_3772

Now you don’t.

Their all cute and stuff when they are all baked up…

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Bite sized even.

Oh and lookie..IMG_3799

 There’s that peanut butta middle peeking out again. Yum.

Want the recipe yet?

Here it is 😀

Nuts N’More Chestnut Flour Muffins

Makes 10 muffins

Per muffin: 113 cals, 12g carbs, 4g fat, 7.5g protein, 4g fibre and 2g sugar (from the banana only)

In a large bowl mix the following dry ingredients:

  • 1/2 cup chestnut flour
  • 1/4 cup coconut flour
  • 1/4 cup gluten free oat bran
  • 1/4 cup gluten free oats
  • 1 scoop chocolate whey (I used Optimum Nutrition Decadent Chocolate)
  • 4 Stevia packets
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp cardamom

In a smaller bowl, whisk one large egg and then add the following wet ingredients to the bowl and combine well:

  • 1/2 cup liquid egg whites
  • 1/2 cup unsweetened almond milk
  • 1/4 cup water
  • 50g banana, mashed
  • 1/2 tbsp coconut oil, melted (add this last so that it doesn’t solidify again due to the cold ingredients)
  • 1 tsp vanilla extract

Add wet to dry and fill 10 sprayed muffin tins about a 1/3 of the way up. Take a 1/2 a tsp of your nut butter (I used Nuts N’More Chocolate Peanut Butter) and place that in the centre. Use the rest of the batter to top up each muffin and then bake in the oven at 350 for about 18-20 minutes or until the tops are firm and a toothpick inserted off centre (to miss the nut butter) comes out ALMOST CLEAN. **You want almost so that when they are cooling in the tin, they don’t go too hard because of the whey and coconut flour**

Let cool and enjoy! 🙂

These were subtly sweet from the banana and not too dense. The chestnut flour is quite an interesting flour that I look forward to using again for other goodies! I hope you like them if you try them out. I will be trying a Vanilla Spiced Apple version of these in a few days and will let you know how that goes.

Happy Thursday Friends!

-Chelsea


2 Comments

I’m All About A Good Blog Lovin…2 New Recipes

Hey Friends,

I have once again been a lil behind on my recipe game but hopefully with some down time coming around for the holidays that will change and I will be inspired to do some of my own baking. In the mean time, you didn’t think I just didn’t bake did you? Nope. I get my baking fix from experimenting with other bloggers fantastic recipes. Two more added to my repertoire come from two ladies I have mentioned numerous times before: Ellen from BestFitBody and Angela McCafferty.

Ellen posted up these amazing looking muffins and I knew that they just had to be made. I wasn’t actually planning on tweaking them that much but I had some ingredients on my hands that would work well in the recipe that I decided to use up. I will try the original recipe at one point as well because they are perfect just the way they are!

PB Banana MuffinsThose ingredients I had on hand that I used were plantains and my new Cellucor Cookies and Cream Whey. So they became….

IMG_3286Plantain Cookie Protein Muffins

Makes 9

Dry Ingredients

3/4 cup oats (1/2 cup ground into flour, 1/4 cup left whole for texture)

3 tbsp coconut flour

3 tbsp flax meal

1.5 scoops Cookies and Cream Whey (I used Cellucor)

1 tsp baking powderIMG_3298

Wet Ingredients

100g ripe plantain, mashed

3/4 cup liquid egg whites

1/4 cup plain goat yogurt (or greek)

1/4 cup unsweetened almond milk

1 tbsp sugar free maple syrup (or regular or honey/alternative liquid sweetener)

Directions:

Preheat the oven to 350 degrees. Combine all of the dry well so that you get out any clumps. In another bowl combine all of the wet. Fold the wet into the dry. Divide your batter equally into 9 paper lined or sprayed muffin tins. Bake for about 20-25 minutes or until the tops are golden. You don’t want to overdo these or they will dry out. Enjoy and keep the extras in the fridge (they have no preservatives) for up to a week.

Macros: Calories:98, Carbs:12g, Fats:3g, Protein:9g, Sugar:2g, Fiber:3g

For a healthy, guilt free muffin these are quite good. For someone like myself, who really has no sweet tooth and doesn’t mind denser baked goods, I enjoyed these crumbled in my oatmeal or eaten as a snack to-go. If they are too dry for you, try adding some coconut oil and swap the plantain for banana as plantains are not as sweet. You could also add some stevia or alternative sweetener if you are not concerned about added sugars. Those three things should help a wee bit. For me, these were good as is.

The second recipe on m hitlist was also a really yummy snack option and completely gluten-free as well as the base came from coconut flour and whey. Angela is famous for her Coconut Protein Cake and now I can see why.

Screen shot 2013-12-15 at 8.18.14 PMAnd hey, it used a Questbar in the batter…whats better? I omitted the majority of the extra coconut as I’m not a huge coconut fan and swapped the 2 whole eggs for flax eggs but the rest of the bread is very similar to her recipe.

Chocolate Chunk Coconut Protein Cake IMG_3314

Adapted from Angela McCafferty

Serves 10

Wet Bowl 1:

2 tbsp ground flax

4 tbsp warm water

Combine and set aside for at least 5 minutes to form a gel.

Dry Bowl 1:

1/2 cup coconut flour

IMG_33271/5 scoops Cellucor Cookies and Cream Whey

4 Organic Stevia packets

1/2 tsp baking soda

1 Double Chocolate Chunk Questbar, chopped

Combine in a bowl ensuring to whisk out all of the clumps of coconut flour.

Wet Bowl 2:

1.5 cups liquid egg whites

1/2 cup unsweetened almond milk

1/4 cup plain goat yogurt

1/4 cup unsweetened apple sauce

1/2 tsp almond extract

1 tsp vanilla extract

Stir all of the wet together.IMG_3331

Directions:

Preheat oven to 350 degrees. Add your wet 1 to your wet 2 then fold the wet into the dry. It will seem watery! Don’t worry, patience my friends. Let that coconut flour do it’s thang. Place the mixture into a sprayed/oiled bread pan. Bake in the oven for about 50-60 minutes or until fully set and firm to the touch. Alternatively, if you wanted to follow her original recipe and add the coconut flake topping (sprinkle the coconut flakes over the top of the cake before baking), bake for the 50 minutes and then broil for 5-10 minutes to toast the coconut on the top. Remove from the oven and leave in the pan for at least 10 minutes to allow it to set. Flip it out of the tin and refrigerate. This cake is best cold.

Macros: Calories:116, Carbs:11g, Fat:3g, Protein:12g, Sugar:2g, Fiber:7g

This is another great snack option! The taste is great BUT due to using whey and coconut flour only, some may find it dry once again. Coconut flour has a different consistency and texture than regular flour. I have come to enjoy it, but it can be very dense. The use of the whole eggs in her recipe may help to make it a little bit less dense/dry but I’m not sure as I haven’t tried her recipe as it is. Experiment as you will. 🙂

Both great recipes so if you like high protein goodies I would definitely recommend trying these out.

Thank you to these two lovely ladies for always creating amazing recipes for me to play around with.

Happy Baking Friends

Are you a fan of coconut flour in baking?

-Chelsea


4 Comments

Moooorrre Fall Staples…ReCiPe FrIdAy

Hey Friends,

Friday means yet another recipe and I’m sorry I’m not sorry if you are getting tired of my fall food posts but it tissss fall so there! 😛 I’m still intrigued by pumpkin and the various things I can make up with it that ‘fit’ my standards of snackage. I recently came across a few posts of individuals who infused their pumpkin goodies with banana and, well, if banana is in the picture, it’s a winner in my book!

So who were some of the standouts that inspired this latest recipe?

This first

These lil Healthy Banana Pumpkin Muffins from Jennifer over at Peanut Butter and Peppers. The ingredients were A-okay in my book, nutritionally speaking, they had banana in them AND I liked the combination of flours and meals for the dry ingredients. Lil bit of flour, lil bit of flax meal, lil bit of oat bran. Lil bit of this, lil bit of that. I like making combos myself so I liked this list. Of course, my ‘flour’ choices were all different (exception of the flax) but still, the combining idea is there. And hey, look at them, super moist and cute!

The second recipe that I oogled was by FitKitten on Instagram. Lindsey has some AMAZINGLY droolworthy IG posts and all of her recipes can be found on her blog, The Fit Kitten, or her IG account. Make sure to check her out!

Screen shot 2013-10-27 at 6.04.59 PMFoodporn no? This was the recipe that really got me inspired and I followed the most. Obviously, like the other recipe, the first thing that caught my eye was the banana-pumpkin combo. I tweaked the flour choices and their ratios to be more of a blend like the first recipe, which led to my version having slightly more ingredients, but hey, it’s tasty so that’s what matters right? I also made two versions….

IMG_2909One carob chip mini ‘loaf’ for my boyfriend’s snacking pleasure

and..

IMG_2915Half a dozen mini cacao nibs speckled muffins for myself.

So… ready for the recipe?

Here you go!

Choco-Nanner-Pumpkin Muffins (or bread)

Makes 12 mini muffins OR 1 lil loaf OR 6 mini muffins and 1 thinner loaf

Dry Ingredients:

3/4 cup oats blended into a flour

1/4 cup oats left whole

1 scoop (~33g) Cellucor Cinnamon Swirl Whey (or can use another cinnamon or vanilla protein)

4 tbsp raw coconut flour

2 tbsp flax meal

1 tsp baking powder

1/2 tsp baking soda

1 tbsp cinnamon **

1/2 tsp nutmeg

1/2 tsp ginger

1/2 tsp cloves

1/2 ounce of raw cacao nibs (OR about a 1/4 cup of unsweetened carob chips)

Wet Ingredients:

60g banana

1 cup pumpkin puree (not pie filling)

1/2 cup liquid egg whites

1/4 cup plain goat yogurt (or plain greek yogurt)

1/4 cup unsweetened almond milk (or milk of choice)

1 tbsp coconut oil, melted

1 tsp maple extract

*I don’t have pumpkin pie spice so I used the 4 spices as mentioned. If you have pumpkin pie spice, feel free to use a tbsp of that instead of the 4 separate spices.

Directions:

Preheat your oven to 325 degrees. Throw all your dry ingredients in a bowl. Melt the banana in a bowl and combine all of your wet ingredients together. Work quickly or your coconut oil will harden and become clumpy. If that happens, heat the mixture in 30 second intervals so re-melt it and not cook the egg whites. Fold your wet into your dry and portion out into your sprayed muffin or loaf tins. Bake in the oven until the tops are brown and a toothpick inserted into the centre comes out clean. Let cool before attempting to flip them out of the tins and enjoy!

NOTE:

  • I did not add sweetener but if you really like your goodies sweet, feel free to add some Stevia or another sweetener of choice. If liquids are used you may have to add a bit more oats depending on the volume added.

Both me and my boyfriend enjoyed these very much. They are not overly sweet, but rather, have a nice mildly spiced flavour. The carob chips melt into the bread if you choose to use those (or regular chocolate chips) versus the cacao nibs provide a nice crunch.

So…

Why did I choose to alter the use of the flours used in Lindsey’s original recipe?

  1. Because I can never leave a recipe unaltered it seems. Ever. I don’t know why, I just cannot leave it alone.
  2. I don’t use wheat flours in my baking. Instead, I prefer to add in other types of “flours” to amp up the nutrients and play around with the macro ratios. Let me explain the variety I chose for this recipe (and many of my previous baked goods).
  • Coconut flour… Great source of fiber, gluten free, and it contains more protein and less carbohydrates than most other flours. I find that using it in the right amounts can result in baked goods that have a denser, cake-like feel, which I tend to like. This is probably due to the fact that this flour soaks up a ton of liquids so make sure to add ‘moisturizers’ (eggs, egg whites, fruit/veg purees, etc) and liquids to your recipes when trying to use this flour to prevent dried baked goods.
  • Flax meal… Great source of fiber, healthy omega-3 fatty acids (particularly ALA), and manganese (antioxidant properties). Flax meal is great for the digestive system as well as it forms a gel-like substance that help to keep things movin along through the tract. I find that the oils found flax not only keeps baked goods more moist but they also add a nutritional boost! Also, like coconut flour, but not to such a high degree, flax meal tends to thicken batters resulting in fluffier baked goods as well as things like pancakes and mugcakes.
  • Oats or oat flour…High in fiber, selenium (antioxidant properties) and manganese. So many good things come from these lil guys including, but not limited to, lowering cholesterol, blood pressure and cardiovascular risks, antioxidant properties, stabilizing blood sugar levels, keeping you full and satisfied longer and just being so darn yummy! I have found that some people complain that oat flour in recipes make for denser and heavier goods. For this reason, I tend to combine flours to add some moisture (ie. fattier flours/meals) in to add some variety and counteract some of the heaviness. Personally, I don’t find this flour too heavy, but that could be because I have adjusted to it rather than pastry flours that rise better when baked.
  • Whey… This is completely optional in baked goods but it adds protein, great flavour, calcium and bulk to batters with very little extra carbohydrates. That being said, it’s hard to ensure that goodies don’t get dried out when using whey. Due to this, like coconut flour, ensure that you take care to add some moisturizers to prevent eating a tire. Vegan protein powders are also great choices and tend to have a more flour-y consistency.

Please don’t take my points here as the stone cold truth. I have spent lots of time experimenting and I’m still working with these flours to see what works and what doesn’t. Gluten free and alternative flours are not always the easiest to work with and require a lil bit more work than traditional wheat flours do. What I have mentioned here is simply what I have seen from my own baking adventures.

To truly understand these mysterious and sometimes frustrating ingredients, experiment a lil bit and enjoy the process of learning. Sometimes it may end not so nicely

but sometimes you end up with a nice treat.

IMG_2924With all of that being said, I want to thank Lindsey AND Jennifer for inspiring this recipe as they turned out quite yummy 🙂

I also want to say a big thank-you to Kiersten for hosting Recipe Friday every week so that all of us baking and cooking experimenteurs can showcase some of those creations that came out of the good side of the oven.

Check out Kierston’s recipe this week

Umm.. Delicious! And also sneaky as something green made it’s way into this cake too. Good thing that nutritional booster doesn’t scare me as I have come to love my zoats. Also, you can jump for joy that it’s something not pumpkin related. 😉

Any tips for working with alternative flours?

Any Paleo followers out there?

-Chelsea