Tuesday, January 15, 2013

Mango Coconut Muffins

This recipe evolved as many of my recipes do—ingredients in need of a purpose.  I had a bunch of mangoes going bad in the fridge. I’d bought some toasted wheat germ on a whim. And I wanted something breakfasty and healthy.

These muffins fit the bill pretty well.  They’re only 145 calories each, and have 3 grams of protein, 2 grams of fiber and only 9 grams of sugar.  They’re also dairy-free and not too sweet.  But between the coconut oil and the coconut flakes? Each of these puppies is clocking in at 7 grams of fat.  Not exactly ideal, but when combined with the protein and fiber in each muffin they make for a quick, filling breakfast. And didn’t you make a resolution to eat breakfast this year? Do yourself a solid by throwing in a piece of fruit and some low-fat yogurt.

Mango Coconut Muffins
makes approx. 20 muffins

1 1/2 C. whole wheat pastry flour (all purpose flour will yield a muffin with slightly less fiber/protein)
3/4 C. coconut flakes
1/2 C. brown sugar, packed
1/2 C. toasted wheat germ
3/4 tsp. salt
2 T. baking powder

2 C. mango puree
3/4 C. almond milk (or soy, or regular—you could probably substitute juice as well)
2 large eggs
1/3 cup coconut oil, melted (another vegetable oil will do, and reduce the saturated fat in the recipe)
1 tsp. vanilla

Preheat oven to 350 degrees. Place muffin liners in baking trays or spray trays with cooking oil.
Mix all dry ingredients.  Mix all wet ingredients (note that if your wet ingredients are still cold from the refridgerator, the coconut oil will start to re-solidify, and if your coconut oil is too warm it will start to cook the eggs.  Room temp ingredients are best!).  Add the wet ingredients to the dry and mix until just combined/all dry ingredients are moistened.  Quickly scoop 1/3-1/4 cup servings into muffin trays and bake 15-25 minutes, or until cooked through and slightly browned.

No comments:

Post a Comment