Vegan oil-free and gluten-free marble cake muffins
vegan
Ingredients (for servings, )
| For the flour mixture | |
|---|---|
| 2 ½ oz | Almonds (sweet almonds), raw |
| 2 ½ oz | Walnuts (tree nuts), raw (organic?) |
| 3 ½ oz | Oat flakes (raw?, organic?) |
| For the flaxseed egg | |
| 3 tbsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.74 oz) |
| 3 tbsp | Drinking water, raw (organic?) (0.61 oz) |
| For the remaining muffin ingredients | |
| 2 ½ oz | Potato flour (raw?, organic?) |
| 1 tbsp | Cream of tartar baking powder (raising agent, organic?) (0.32 oz) |
| 1 ½ tsp | Cinnamon (ground, raw, organic?) (0.14 oz) |
| 100 ml | Mineral water (carbonated), raw (organic?) (3.6 oz) |
| 3 tbsp | White almond butter, raw? (organic?) (1.3 oz) |
| 70 ml | Almond milk (raw?, organic?) (2.4 oz) |
| 1 tsp | Apple cider vinegar (raw?, organic?) (0.18 oz) |
| 5 ¾ oz | Date syrup, raw?, organic? |
| 2 tbsp | Cocoa powder, unsweetened (raw?, organic?) (0.38 oz) |
Equipment
- food processor or stand mixer
- muffin pan (cupcake pan) or baking pan (springform pan)
- coffee grinder, electric
- oven
- shredder
- Küchenwaage
Type of preparation
- bake
- chop or grind
- blend
- knead
- Quellen lassen (ausquellen)
Preparation
Preparing ingredients (part 1)
First, grind the almonds, walnuts and oat flakes in a food processor. You should get a fairly fine (nut) flour. If this is not the case, grind the mixture little by little in an electric coffee grinder.For the flaxseed egg, grind the flaxseed in an electric coffee grinder, add tap water and set aside.
As an alternative to tap water, you can also use the same amount of almond milk, oat milk or another plant-based drink of your choice. Information on making your own raw vegan oat milk and almond milk can be found at the following links: Oat milk, raw almond milk.
Add potato starch, baking powder and cinnamon to the nut flour from the first preparation step and mix.
As an alternative to potato starch, you can use the same amount of corn starch.
Instead of cream of tartar, you can also use regular baking powder.
Prepare the cocoa mix
Take 1 tablespoon (for 12 servings) of the date syrup and mix with the cocoa powder and 2 tablespoons of water (for 12 servings) in a small bowl and set aside.You can also make date syrup yourself - you can find a recipe here.
Preparing ingredients (part 2)
Mix the almond butter with the almond milk, vinegar and the remaining date syrup. Add the flour and linseed mixtures and mix everything thoroughly with a food processor. Finally, add about 2/3 of the carbonated mineral water to the dough and mix well, but not for too long. If the dough is not too runny, you can add the rest. Due to the inconsistent consistency of different date syrups and almond butters, you should proceed with caution here. The dough should be viscous, but definitely not runny.Preheat the oven to 160 °C (fan oven).
Almond butter: We also made the almond butter ourselves. To do this, simply grind 2 tablespoons of almonds in an electric coffee grinder and stir occasionally. Do this until some oil comes out. This takes a few minutes. Almond butter made in this way is firmer than commercially available almond butter, which is why you can tend to add more mineral water to the dough. However, you can also use ready-made almond butter.
Reduce the sweetness: You can reduce the amount of date syrup by up to half. This will give you very subtly sweet but still tasty muffins.
Prepare the dark dough
Take a third of the dough and mix it with the cocoa mix from step 4. You will need this dough together with the remaining dough (light dough) in the next step.Finishing the muffins
Prepare a coated muffin tin (alternatively a springform tin with a diameter of about 18 cm). Pour a good tablespoon of the fairly runny light batter into each tin. Add a tablespoon of the dark batter and finally add a little more light batter on top. The batter (for 12 portions) is enough for 12 muffins or alternatively a small cake with a diameter of 18 cm.Bake the muffins or cake in a preheated oven at 160 °C for about 25 minutes.
After 20 minutes, you can carefully pierce the muffins with a wooden skewer to see if they are ready or if there is still dough sticking to the skewer.
To be on the safe side, we wiped the muffin tin with a thin cloth moistened with oil, so that the muffins could be easily removed after baking. However, if you use a good non-stick tin, this should not be necessary. Alternatively, you can line the bottom of the muffin tins with baking paper. Using paper muffin tins did not prove to be advantageous for us - the oil-free muffins could not be easily removed from the paper after baking.
If you use a cake tin, line it with baking paper. The baking time may be 5 minutes longer. Only remove the cake from the baking tin after it has cooled and carefully peel off the baking paper.
After baking, leave the muffins/cakes in the oven for a few minutes with the oven door open and then take them out. Allow them to cool for about 10 minutes and then carefully remove them from the tin.
Note: Muffins that are still warm are very fragile.
Enjoy after it has cooled completely.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 173 kcal | 8.6% |
| Fat/Lipids | 10 g | 14.4% |
| Saturated Fats | 0.97 g | 4.9% |
| Carbohydrates (inc.dietary fiber) | 18 g | 6.8% |
| Sugars | 4.0 g | 4.5% |
| Fiber | 3.9 g | 15.7% |
| Protein/Albumin | 4.9 g | 9.7% |
| Cooking Salt (Na:61.9 mg) | 157 mg | 6.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.94 g | 47.0% |
| Min | Manganese, Mn | 0.86 mg | 43.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 3.7 g | 37.0% |
| Min | Copper, Cu | 0.30 mg | 30.0% |
| Prot | Tryptophan (Trp, W) | 0.06 g | 23.0% |
| Vit | Vitamin E, as a-TEs | 2.2 mg | 19.0% |
| Elem | Magnesium, Mg | 64 mg | 17.0% |
| Elem | Phosphorus, P | 120 mg | 17.0% |
| Prot | Threonine (Thr, T) | 0.16 g | 17.0% |
| Prot | Isoleucine (Ile, I) | 0.19 g | 15.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.94 g | 47.0% |
| Linoleic acid; LA; 18:2 omega-6 | 3.7 g | 37.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.06 g | 23.0% |
| Threonine (Thr, T) | 0.16 g | 17.0% |
| Isoleucine (Ile, I) | 0.19 g | 15.0% |
| Phenylalanine (Phe, F) | 0.24 g | 15.0% |
| Valine (Val, V) | 0.24 g | 15.0% |
| Leucine (Leu, L) | 0.34 g | 14.0% |
| Lysine (Lys, K) | 0.18 g | 10.0% |
| Methionine (Met, M) | 0.06 g | 7.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin E, as a-TEs | 2.2 mg | 19.0% |
| Thiamine (vitamin B1) | 0.12 mg | 11.0% |
| Riboflavin (vitamin B2) | 0.11 mg | 8.0% |
| Vitamin B6 (pyridoxine) | 0.12 mg | 8.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 17 µg | 8.0% |
| Biotin (ex vitamin B7, H) | 4.1 µg | 8.0% |
| Niacin (née vitamin B3) | 0.90 mg | 6.0% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 4.0% |
| Vitamin C (ascorbic acid) | 1.3 mg | 2.0% |
| Vitamin K | 0.65 µg | 1.0% |
| Vitamin A, as RAE | 2.2 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Magnesium, Mg | 64 mg | 17.0% |
| Phosphorus, P | 120 mg | 17.0% |
| Potassium, K | 244 mg | 12.0% |
| Calcium, Ca | 66 mg | 8.0% |
| Sodium, Na | 62 mg | 8.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.86 mg | 43.0% |
| Copper, Cu | 0.30 mg | 30.0% |
| Zinc, Zn | 0.97 mg | 10.0% |
| Iron, Fe | 1.2 mg | 9.0% |
| Selenium, Se | 3.6 µg | 7.0% |
| Fluorine, F | 9.5 µg | < 0.1% |
| Iod, I (Jod, J) | 0.59 µg | < 0.1% |
These delicious vegan oil-free and gluten-free marble cake muffins are wonderfully fluffy, low in calories and healthy.
Nutrient profile: One portion, in this case 1 muffin, covers almost 50% of the average daily requirement of omega-3 fatty acids. 1 muffin contains just 177 kcal, which is less than 10% of the recommended daily calorie intake. The fat content is less than 15% and the carbohydrate content is also very low for a sweet snack at less than 7%. The ratio of omega-6 to omega-3 fatty acids is 4:1, below the maximum recommended ratio of 5:1. More on this at: Vegans often eat unhealthily. Avoidable nutritional errors.
Almonds: Almonds have a good ratio of high fat content of 49%: only 7.4% of this is saturated fat and there are no trans fats. They are also a good source of iron. However, they have a very poor ratio of linoleic acid (LA) to alpha-linolenic acid (ALA). For this reason, we have used walnuts in this recipe in addition to almonds.
Flaxseed: The flaxseed has a double use in this recipe. Firstly, it serves as a flaxseed egg and secondly, the slightly nutty-tasting flaxseed is very healthy. With around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), its fat content has the highest concentration of omega-3 fatty acids of all known vegetable oils. Those who eat a lot of industrial food should increase the amount of flaxseed in their diet and correct any nutritional errors in this regard.
Almond butter varieties: Instead of white almond butter, you can also use brown almond butter. White almond butter consists of blanched almond kernels, while brown almond butter is usually made of roasted almonds with skin. As a result, the darker variety has a more intense flavor, while the lighter variety has a finer consistency and a milder aroma.
Oat flakes: Oat flakes have a high protein content and contain many essential amino acids. They are also rich in vitamins and minerals. Oats are available as gluten-free oats (see tips). Seed oats are particularly close to nature.
Date syrup: Natural date syrup is made from dates and water. In contrast to table sugar, dates contain a whole range of nutrients. It is similar to or slightly sweeter than table sugar, but has fewer calories, and is considered to aid digestion. However, like agave and maple syrup, it is only partially suitable for people with fructose intolerance due to its fructose content.
Oats and gluten: Those suffering from celiac disease (gluten intolerance) are only intolerant to gliadin, not glutenin. Those affected must therefore avoid classic grains such as wheat, but can eat oatmeal to a certain extent. In this case, however, it must not only be ensured that the oats are not contaminated with wheat and other grains containing gluten, but they must also be specially cleaned. Corresponding oats are available in stores as gluten-free oats.
Date syrup: Caution! In addition to natural date syrup, artificially produced date syrup is also available. This often consists of different flavors and different types of sugar. If in doubt, always look at the ingredients list. Date syrup should only consist of dates and water and, if necessary, lemon juice or vanilla.
Looseness of the dough: In addition to the baking powder, we achieve the looseness of the dough through the carbonated mineral water and the linseed egg.
Omit oil: We have deliberately omitted oil completely and reduced the sweetness for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
Reduce the sweetness: We have deliberately created the recipe so that it also appeals to children, which is why we are not too sparing with the date syrup. The muffins prepared this way are still less sweet than conventional muffins, but have a pleasant, light malty sweetness. However, you can reduce the amount of date syrup to a maximum of half. You will then only get very subtly sweet, but still tasty muffins/cakes.
Make your own date syrup: You can make date syrup Buy organic quality from health food stores and well-stocked supermarkets. Make sure that there are no other undesirable ingredients besides dates and water. You can find a recipe for homemade date syrup here.
Make your own almond/oat milk: Plant drinks: We used oat-almond milk. You can also make your own oat and almond milk. Information on making your own raw vegan oat and almond milk can be found under the following links: Oat milk, raw almond milk.
Make your own almond butter: We made our own quick almond butter. Simply grind 2 tablespoons of almonds in an electric coffee grinder and stir occasionally. Do this until some oil comes out. This takes a few minutes.
As an alternative to potato starch, you can use the same amount of corn starch and you can also use regular baking powder instead of cream of tartar.
