A NEW GRAIN FREE MUFFIN ALTERNATIVE
We specialize in grain free and lower carb recipes for delicious muffins. Our lemon , snicker doodle and carrot pumpkin muffins are just a few of the favorites. Most of these muffins use coconut flour which is a fantastic grain free flour alternative. However, there are some people that can’t tolerate coconut flour. For those of us – Robyn included – coconut flour is like a gut bomb! And while there are nut flour alternatives, like almond or cashew flour, they don’t work for people with nut sensitivities.
These muffins are super yummy!
Tigernut flour to the rescue! Didn’t we just say an option that wasn’t nuts? Well, it’s not a nut. Tigernut is a small root vegetable that originated from Africa. It is high in fiber and iron, potassium, protein, magnesium, zinc and vitamins E and C. Tigernut flour also has a high level of resistant starch. Resistant starch is not broken down in the small intestines and therefore less carbohydrates are absorbed overall. It also has prebiotic properties which promote the growth of good bacteria in the gut. Additionally, this type of starch has been shown to lower blood glucose levels and improve insulin sensitivity.
The flour will rise better than coconut flour and has a natural sweetness. Robyn uses this brand – Tigernut flour – as she finds others have a bit of a gritty texture.
Since she had an abundance of zucchini from her garden this year, she created this recipe. They do have a bit more carbohydrate content than the muffins mentioned earlier, but they are still fairly low carb, high in fiber and grain free!
Tigernut Zucchini Muffins
1 ¾ cup tiger nut flour
1 ½ teaspoons ground cinnamon
½ teaspoon nutmeg
1 teaspoon baking soda
½ teaspoon salt
3 large eggs
1/3 cup pure organic maple syrup
1 heaping cup shredded zucchini
2-4 Tablespoons unsweetened almond or coconut milk
Optional: 1 full dropper of Liquid Lo Han Supreme sweetener (monk fruit extract) if you want your muffins a bit sweeter
Preheat oven to 350 degrees and lightly grease a 12 batch muffin pan.
Shred the zucchini and let drain in a colander. I used a hand shredder because its so quick and super easy clean up!
Combine dry ingredients in a large bowl, mix well, then set aside.
Add wet ingredients eggs, maple syrup and sweetener to a small bowl and hand beat together until well combined. Then add wet ingredients to dry ingredients and incorporate Add the shredded zucchini mix thouroghly . The batter will be quite thick at this point. Add almond or coconut milk 1 tablespoon at a time to thin the batter. The amount will depend on how much moisture was in your shredded zucchini. The batter should be looser but will still be pretty thick, it will not poor.
Using a 1/4 cup measuring cup, scoop batter into muffin tins filling about 2/3 full.
Bake in oven for 20-25 minutes until a toothpick inserted in the center comes out clean and they are golden brown on top.
Remove from muffin tin to cool on wire rack.
Approx: 128 calories, 2.5g Protein, 17g Carbs, 9g sugar, 5g Fiber, 5g Fat
Using a hand shredder is super fast and easy and the clean up is simple.
This is what my batter looks like. It is thick with just a little bit of shine from the liquid
The batter should fill 12 muffin tins about 2/3 full
Alternative Non Caloric Natural Sweeteners Suggested To Use:
Liquid Lo Han Drops (Monkfruit) Extract