Apples & Honey are symbols of the Jewish New Year. Apple season here in New England also marks the beginning of the new school year; all symbols of new beginnings, setting intentions, goals and wishes for a sweet and fruitful future ~ I’ll bake to that!!
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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Recipes are gluten-free. Gluten is a protein found in wheat, barley and rye products. People with autoimmune Celiac disease are allergic to gluten.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Apple & Honey Oat Muffins
PREHEAT OVEN 375F | 190C
LINE muffin tin with muffin papers or a grease tray.
GENTLY heat coconut oil | butter, + honey together to melt. WHISK in a bowl with eggs, vanilla, + vinegar.
GRATE apple on a plate and measure out 1½ cups – it is about 2 medium apples, but it depends on the size of the apples you have.
STIR in measured grated apple mixing well.
ADD DRY ingredients, and stir until combined into a batter. FOLD in seeds | nuts if using.
SPOON batter into lined muffin tin filling ¾ full. GARNISH tops with 2tbsp oats, seeds, and nuts – optional.
BAKE 20-25 mins until cooked = when the top springs back or inserted skewer comes out clean.
COOL on a wire cooling rack; STORE in an airtight container.
**DIY HOMEMADE OAT FLOUR; blitz 2 cups rolled oats until it forms a fine flour in a blender or food processor 45 sec-1 min. Test by rubbing your fingers to ensure you have created a fine flour; if not, blend some more.
RICE FLOUR | TAPIOCA FLOUR help give the apple & oats in this heart-healthy gluten-free recipe a lift. I haven’t tested it, but I imagine you could swap it for all-purpose wheat flour.
VINEGAR is acidic = used here to help activate the baking powder, making a lighter textured muffin.
CHIA SEEDS = adds a slight texture that I like + good digestive cleansing fibre – you can skip the chia.
ADD NUTS & SEEDS – I like this recipe with pumpkin or sunflower seeds, flaked almonds or walnuts.
ADD DRIED FRUIT – currants, cranberries,and raisins roughly chopped.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.