gluten free muffins – Steph Simply

Health Benefits of Oat Bran: A Nutritional Powerhouse with muffin recipe

November 22, 2024November 22, 2024 by stephsimply, posted in Recipes

“Oat bran, a by-product of oat grain processing, is a good source of soluble fibers: β-glucans that are linked to the reduction of cholesterol and to the prevention of cardiovascular diseases.”—Science Direct

Oat Bran Fad 🥄

Are you old enough to remember the oat bran craze of the late 1980? A 1991 Los Angeles Times article described the oat bran-craze as a short-lived obsession, which began in 1987 when several influential U.S. medical groups, such as the American Heart Association and the American College of Cardiology, started the Know Your Cholesterol campaign. Former president Ronald Reagan would later proclaim April 1988 as National Know Your Cholesterol Month.

I was early in my career at that time, and I can recall one of my coworker’s transformation when his doctor ordered him to lower his cholesterol after suffering a mild heart attack in his mid-40s. He decided to eschew medication, and try the “eating healthier” route, which included eating oat bran every morning for breakfast. In addition to several dietary changes, he added walking and/or bike riding for 30+ minutes four to five times a week. His results were stunning. By the end of that school year, he looked like a different person.

Award-winning Nutrition 🏆

The oat bran craze, like other dietary fads, lost its shine by the early 1990s; however, it is still certainly worthy of regular consumption and should probably have a star placed on the Nutritional Wall of Fame if there were one. Specifically, it is high in soluble fiber. When eaten, soluble fiber soaks up water like a sponge, creating a gel-like substance that can lower blood sugar levels, holds on to cholesterol and fat, and make stool easier to pass.

In addition to being high in soluble fiber, oat bran is lower in carbs and calories than oatmeal. Oat bran is also higher in nutrients such as protein, fiber, iron, thiamine, and magnesium to name a few. It contains high levels of antioxidants which ward off chronic disease, inflammation, and offers other health benefits. Additionally, oat bran may also help lower both blood pressure and cholesterol. Plus, it is naturally gluten free.

Easy addition ➕

Making oat bran a regular part of a healthy diet is easy to do. Eat it as a creamy, comforting, warm porridge-like cereal, or mix it up as you would your favorite overnight-oats recipe for a velvety breakfast delight in the morning. Oat bran can be a nutritional addition to smoothies. It can be an excellent addition to baked goods, such as quick breads, cakes, and muffins like the recipe I share here. Stir oat bran into your favorite yogurt, or add it to your favorite casseroles, meatballs, meatloaf, or burger recipes.

TAsty Holiday Treat That benefits your Health ✨

Even though it is a long way from those late 1980s, regular consumption of oat bran can go a long way to benefiting your health. The recipe below is one easy way to level up your oat bran game. The muffins are tasty on their own, and they deliciously pair with a drizzle of honey or smear of melted butter alongside a warm cup of coffee or tea. They freeze well for quick grab and go convenience, which is important over the coming Thanksgiving holiday. Plus, there’s a slew of optional stir-in ingredients listed below, so you can personalize this recipe to fit your taste preferences.

From my home to yours, I wish you a healthy, happy, and wonderful Thanksgiving full of homemade goodness.

Healthy Holiday Pumpkin Oat Bran Muffins

Ingredients:

1 ½ cup oat bran

1 ½ cup oat flour (can replace with all-purpose flour or gluten free variation)

2 teaspoons baking soda

1 teaspoon baking powder

½ teaspoon salt

4 packets of your favorite sweetener

1 ½ teaspoon cinnamon

½ teaspoon ground ginger*

½ teaspoon ground nutmeg*

¼ teaspoon ground cloves*

⅛ teaspoon all-spice*

2 eggs or “fleggs**”

1 tablespoon apple cider vinegar

15 ounce can pure pumpkin puree

½ cup apple sauce

½ cup pure maple syrup

⅓ cup milk (dairy or nondairy)

2 teaspoons pure vanilla extract

Optional stir-ins: 1 cup chopped nuts and/or ½ cup blueberries, raisins, currants, chopped dates, dried cranberries, or chocolate chips

Notes:

*Can replace ginger, nutmeg, cloves, & all-spice with 1 ½ teaspoon pumpkin pie spice

**To make two flax “eggs” or “flegg”: Stir together 2 tablespoons ground flaxseed + 5 tablespoons water and set in fridge for 5+ minutes before adding to recipe

Directions:

Preheat oven to 375 degrees

Be sure to set out eggs, if using, and maple syrup ahead of time to come to room temperature.

If replacing eggs with flaxseed “flegg” variation, combine ground flaxseed and water, and set in fridge for five minutes to thicken

Meanwhile, combine dry ingredients (oat bran, flour, baking soda, baking powder, salt, and all of the spices) into large mixing bowl and set aside

Next, mix together wet ingredients

Pour wet ingredients into dry ingredients, but do not overmix

Gently fold in any additional stir-in ingredients, such as blueberries, nuts, chocolate chips, and/or dried fruit, if using

Divide evenly among 12 prepared muffin tins

Sprinkle with sparkling sugar or cinnamon, if desired

Bake 18-22 minutes or until a toothpick inserted in the center comes out clean

Cool five minutes before serving

Store uneaten muffins in an airtight container in the fridge for up to five days, or freeze for up to three months.

Double Dark Chocolate Muffins

October 26, 2023October 24, 2023 by stephsimply, posted in Recipes

_{with gluten free and vegan options}

“All you need is love. But a little chocolate now and then doesn’t hurt.”–Charles M. Schulz

Dark Chocolate Love 🍫❤️

My love for dark chocolate is no secret. Even as a kid, on the rare occasion, typically around Christmas, when those Hershey miniature chocolates were given as part of Christmas presents, I would trade my milk chocolate for the special dark bar. Now, I know that bar is only made of about 45% dark chocolate, but at the time, it was the darkest chocolate for which I was aware.

Back then, I didn’t eat dark chocolate because it was good for me–who knew in the 70s? I just liked that bittersweet taste. Plus, we rarely had candy as a kid, so eating a Hershey’s bar, even the miniature kind, was a real treat.

As an adult, I still like the bittersweet taste of dark chocolate, but I had to learn to develop a healthy relationship with food, especially chocolate, and it wasn’t always easy. Who doesn’t love good food, especially tasty sweets? Over the decades, however, I have decided what our grandparents taught us was right all along. Eat your fruits and vegetables first, but always save a little space for a sweet treat!

Make a batch and share the chocolate joy!

I don’t bake desserts weekly like my grandmother used to do, but I do enjoy baking when my time allows. And, if I am baking something with dark chocolate in it, well, that’s all the more fun.

My sister-in-law, Jacki, recently sent me a recipe she found in a Woman’s World magazine which is very similar to a variation I found on the website, It Doesn’t Taste Like Chicken. My recipe adaptation, listed below, is a hybrid of the two recipes based upon my own personal dietary needs as I have to eat gluten-free due to celiac disease, but I also choose to eat plant-based. Therefore, feel free to adjust and tweak ingredients based upon your family’s preferences.

While I recognize, this recipe probably isn’t the most healthy choice for everyday, it does offer several benefits, making it a justifiable splurge. First, there is oat flour, which is full of fiber, protein, vitamins, and nutrients, and it can help lower cholesterol. Secondly, there is both cacao powder–an unprocessed version for cocoa powder, but you can always use cocoa powder–and dark chocolate chips, both of which contain magnesium, antioxidants, and flavonols.. The antioxidants can help lower cholesterol, and the flavonols offer numerous benefits such as supporting heart health, balancing the immune system, and boosting brain function to name a few of the benefits.

*_{Double the chocolate; double your pleasure!}*

Flexible and Adaptable REcipe 💜

Lastly, I forgo eggs and oil in baking when possible due to the fact that fats cause me reflux issues–and that’s no fun! The cider vinegar makes a great egg replacement and helps the muffins rise. Plus, you won’t even taste it once baked! While the apple sauce retains the muffins’ moisture content without adding saturated fat.

Even with all of these adaptations, please do not think I am saying this is an ultra-healthy breakfast recipe because oatmeal with fresh fruit, or avocado on whole grain toast, are probably healthier choices. However, for a special weekend or holiday treat, or even as a dessert, these muffins are full of a rich chocolatey flavor and texture that is oh-so-yummy! Serve them warm and drizzle your favorite topping over them or eat them plain. These muffins freeze well–for up to three months in an airtight container–for future weekend treats, so you can be sure none of your muffins go to waste.

From my home to yours, as always, I wish you (mostly) healthy, happy, and homemade fun! Let me know what you think of these!

Double Dark Chocolate Muffins

Ingredients:

1 ¼ cup oat flour (Can substitute all-purpose flour or gluten-free all purpose flour)

¾ sugar

½ cup cacao or cocoa powder

2 teaspoons baking powder

1 teaspoon instant espresso powder, optional

½ teaspoon salt

1 cup favorite milk (I use plant-based)

½ cup applesauce (Can use equal amount of oil, if preferred)

2 tablespoons almond or peanut butter, melted

1 tablespoon apple cider vinegar

¾ + ¼ cup dark chocolate chips (I used plant-based and gluten-free version)

Directions:

Preheat oven to 400 degrees

Line 12 muffin tins with cupcake cups

In large bowl, whisk together flour, sugar, cacao powder, baking powder, and salt

Melt peanut butter in microwave for 20-30 seconds

Fold in milk, applesauce, peanut butter, and vinegar

Stir in ¾ cup chocolate chips

Divide batter evenly among cups

Top cupcakes with remaining chocolate chips (I like to use mini chocolate chips on top.)

Bake 18-22 minutes or until toothpick inserted in center comes out clean

Allow to cool 10 or so minutes before serving

Makes 12 muffins which can be stored at cool room temperature for up to three days, or frozen in an airtight container for quick reheated treats

I Can’t Believe It’s Not Apple Crisp: A sneaky and sweet way to use an overabundance of zucchini

July 21, 2022July 25, 2022 by stephsimply, posted in Recipes

Summertime Farmer’s Market Dessert

“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.”–Jim Davis

There is an oft repeated cautionary tale reminding parishioners to lock their car doors during the summer months when attending worship services. Otherwise, when you return after service, your car will have been gifted all the extra, and unwanted, zucchinis from a neighbor’s garden!

My mom recently repeated that story to me, and it made me think of my grandmother, her mother, Helen. As a child, my siblings and I often stayed with my maternal grandparents during the summer months, and we came to know much of the ins and outs of their life. This understanding of their life grew even greater during a two year stint in which I lived with them, as a young adult. And, that day-to-day life revolved around projects/chores around the house, their church community, family, and most importantly, mealtimes–with special emphasis on summertime produce for freezing, canning, and, of course, eating!

Photo by Kampus Production on Pexels.com

For example, during the summer months as a child, Pappaw grew a garden, as did all of their neighbors and fellow church community. Throughout the summer Pappaw gave extra vegetables to neighbors and friends. In return, they reciprocated with their bounty. Their in-home summer diet was supplemented with regular trips to a nearby produce stand, one town over from the little community in which they lived.

Therefore, even though, as a young child, I grew up surrounded by distinct aromas, vibrant colors, and a wide variety of shapes of summer produce. Half-runner beans, strung and broken into pieces cooking on the stove in a pressure cooker; sweet ears of corn on the cob, shucked, boiled and ready to be served up with tubs of “oleo;” glass jars of a neighbor’s sorghum syrup ready to be drizzled over biscuits, fresh bell peppers–although they called them “mangos”–chopped and ready for salads, sauces, or other recipes, and thinly sliced beefsteak tomatoes sprinkled with salt were common weekly summer meal features. Summer desserts featured strawberry shortcakes and blackberry cobblers, as each of those fruits came into season. Other summertime desserts included watermelon wedges cold and salted, along with fresh summer melons, cut in half, and filled with ice cream or cottage cheese.

Then came the two years that I lived with them. No longer were my grandparents able to grow, manage, and maintain their garden, but it didn’t stop their neighbors and community members from sharing the bounty of their gardens with them. Cue stage right, enter the oversized zucchini–countless oversized zucchini covering the kitchen counter from well-meaning garden-growing church community members!

Grandmother would cut up those zucchinis with fresh peppers, onion, and tomatoes. Then, she’d season them and cook ‘em all up together–sometimes on the stovetop, like a stew, and sometimes in the oven with cheese and bread crumbs on top. Her favorite variation was something she called zucchini boats in which she sliced large zucchinis in half, smothered each half in spaghetti sauce, sprinkled the sauce with parmesan, and baked them until golden brown in the oven. Finally, Grandmother Helen also baked zucchini breads and zucchini cakes–sheet or layer with cream cheese or buttercream icing. Therefore, I absolutely believe that she would have loved the recipe that follows.

Photo by Les Bourgeonniers on Pexels.com

Here’s to my grandparents’ summer time vegetable meal memories. And remember, if life gives you lemons, I mean zucchinis, then here’s a way to turn them into a sweet, summertime dessert! It may have you saying, “I can’t believe it’s not apple crisp!”

P.S. Be sure to tag me on social media, or reach out to me via email if you make this!

I Can’t Believe It’s Not Apple Crisp:

Summertime Farmer’s Market Dessert

Gluten-Free and Vegan Options

Ingredients:

Filling:

6 cups peeled, deseeded (if large) and cubed (think thick pineapple chunks) zucchini* (About 5 medium store-sized zucchini/squash)

½ cup sugar or pure maple syrup

¼ cup lemon juice

1 ½ teaspoon apple pie spice (Can substitute with 1 teaspoon cinnamon, ¼ teaspoon nutmeg, & ⅛ teaspoon allspice)

2 tablespoons all purpose flour, gluten-free if needed

Streusel Topping:

1 cup oats

¾ cup all-purpose flour, gluten-free if needed

¾ cup brown sugar

½ teaspoon cinnamon

½ cup cold butter, cut into pieces (can use vegan variety)

Directions:

Peel and cube zucchini.

Over medium heat, add prepared zucchini and all filling ingredients EXCEPT flour.

Allow to cook down, approximately 10-20 minutes, or until zucchini chunks are super soft when pressed with a spoon.

Stir in flour and allow to cook 3-5 more minutes, or until flour has been well incorporated and filling has thickened.

Meanwhile, preheat oven to 375 degrees.

Spray 8×8 or 9×9 square baking dish with nonstick cooking spray.

In a medium bowl, mix together oats, flour, brown sugar, and cinnamon until well blended.

Cut in cold butter into mixture, using a fork or pastry blender, until crumbly, careful not to overmix. Set aside.

Spread zucchini filling mixture evenly into prepared baking pan.

Sprinkle with streusel topping mixture.

Bake 30-45 minutes, or until topping is crispy, golden brown and juices are bubbling along edges.

Allow to cool 15-20 minutes before serving.

Makes 6 generous servings or 9 smaller servings.

Feel free to top with favorite ice cream or whipped topping if desired.

*Feel free to experiment with other summer squashes, such as, yellow squash, crookneck squash, pattypan, cousa squash, and zephyr varieties

MIx the filling up, add it to pot, and cook it down.

MIx together dry ingredients for streusel.

Bake it up until top is crispy and golden brown, and the juices are bubbling around the edges/sides.

Here's a sweet way to get a serving of vegetables in, and it will also help you use up all of those zucchinis your neighbors love to share! 🥒 — With or without topping, you won’t believe it’s not apple crisp!

Gluten-free Apple Spice Muffins with Optional Walnut Topping

November 25, 2021November 25, 2021 by stephsimply, posted in Recipes

“It’s unsettling to meet people who do not eat apples.”–Amiee Bender

I love apples. From tart to sweet, from bright green to crimson red, and all shades in between, as long as it is a crisp, juicy orb of an apple, I’m ready to slice it up and eat it up. Some of my favorite apples are Fuji, Granny Smith, Honeycrisp, Pink Crisp, and Pink Lady, to name a few, due to their crisp texture and bright taste. Whether eaten alone, smeared with a bit of peanut or almond butter, or chopped and tossed in a salad, apples are a mainstay of my family’s refrigerator.

Fall, in our neck of the woods, is apple season. Prices and selections of apples are at their prime. Additionally, new types of apples are marketed with more regularity, so this is the perfect time of year to explore new apple types. In fact, it was only a few years ago that Honeycrisp was considered “new,” and now it is one of my favorite types of apples.

I recall one of my friends, Jan, bringing a bag of sliced Honeycrisp apples to a Marshall University soccer game as a snack for our kids, who were both youth soccer players at the time, and the reason for our attendance at the game. These were well before the days of MU’s Veterans Memorial Soccer Complex; nonetheless, we all enjoyed the game, and the kids loved those yummy apple slices. Due to that experience, Honeycrisp apples entered into our family’s regular rotation of purchased apples.

Speaking of Jan, she and I were recently discussing Thanksgiving traditions and plans for this year. Jan described a favorite spice cake with nuts and cream cheese frosting that her aunt made when she was younger. As family lore often goes, this aunt shared her recipe at the request of numerous relatives, but all who made the recipe agreed that it never tasted as good as when the aunt made it. Jan mused if the aunt had “accidentally” left off an ingredient. (Which made me giggle because my sweet grandmother once confessed to doing that with one of her recipes!)

Photo by Visual Stories || Micheile on Pexels.com

Upon reflection of this story, and the added remembrance of our family’s introduction of Honeycrisp apples, that, a-hem, a seed of an idea was planted. Could I create an apple-spice muffin recipe without cream cheese frosting–for which many in my family will be saddened, I’m certain, but with partial nuts? (Some like nuts, some do not.) The answer is what follows below.

My recipe is gluten-free, but if you do not have to consume a gluten free diet as I do, then feel free to use regular all-purpose flour. Additionally, I kept the recipe plant-based and oil-free because it is easier on my sensitive digestive system. That said, if that is not your preference, replace ½ cup of applesauce, with ⅓ cup oil or melted butter instead. Additionally, 2 eggs can replace 2 “fleggs.” Oh, and why vinegar? It makes the batter more acidic which, in the end, makes the muffins (or cake) fluffy, yet still moist.

This recipe requires a bit more work than other recipes, but it is definitely worth the extra effort. Your kitchen will be filled with autumnal aromas as the muffins bake. Brew up a pot of coffee or your favorite tea, invite over a friend and/or family member, and swap stories while savoring these warm muffins. You never know what your conversation could inspire, or conspire!

Gluten-free Apple Spice Muffins with Optional Walnut Topping

Ingredients:

Optional topping

2 tablespoons butter (can substitute plant-based “butter”)

½ cup brown sugar

2 tablespoons of gluten-flour

½ cup chopped walnuts

½ teaspoon cinnamon

⅛ teaspoon salt

Muffins

2 apples, peeled, cored, and chopped (I used Honeycrisp, but feel free to choose another type!)

1 ½ cup gluten free all-purpose flour (Can use regular all-purpose flour.)

1 cup gluten free old fashioned, rolled oats

2 teaspoons cinnamon

½ teaspoon ginger

½ teaspoon allspice

½ teaspoon nutmeg

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

½ cup brown sugar

¼ cup sugar

½ cup apple sauce

2 fleggs* or eggs

½ cup milk (or plant based alternative) at room temperature

1 tablespoon apple cider vinegar

1 teaspoon vanilla extract

Directions

Preheat the oven to 350 degrees.

Line muffin pan with parchment paper

If using topping, mix it together first and set in the fridge while mixing batter.

*If using “flegg” instead of eggs, stir together 2 tablespoons of ground flaxseed with 6 tablespoons of water, and set aside in the fridge for 15-30 minutes.

In a large bowl, whisk together flour, oats, cinnamon, ginger, clove, nutmeg, baking powder, baking soda, and salt. Set aside.

In another large mixing bowl, combine brown sugar, sugar, applesauce, fleggs (or eggs), milk, vinegar, and vanilla.

Add in flour-spice mixture and mix the batter 1-2 minutes until the batter begins to thicken.

Stir in apples.

Divide batter evenly among muffin cups.

Scatter with topping.

Tip: I cut the nut-topping recipe in half, and only topped half of the muffins. On the half without nut topping, I sprinkled with cinnamon and sugar. Finally, you can skip the nut-topping altogether, and/or stir in ½ cup chopped walnuts into batter when adding in chopped apples.

Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.

Remove from the oven and allow muffins to cool in a pan set on a wire rack.

Serve warm.

Store any uneaten muffins in a storage container/bag in the fridge or freezer for up to two months.

**Updated option: When baking for those who may not like nuts, or simply can’t have them either, eliminate the nuts from the optional topping, or divide all of the topping recipe in half add simply add 1/4 cup walnuts to one half, and leave the other half of the topping, nut-free.

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Tag: gluten free muffins

Health Benefits of Oat Bran: A Nutritional Powerhouse with muffin recipe

Oat Bran Fad 🥄

Award-winning Nutrition 🏆

Easy addition ➕

TAsty Holiday Treat That benefits your Health ✨

Double Dark Chocolate Muffins

_{with gluten free and vegan options}

Dark Chocolate Love 🍫❤️

Flexible and Adaptable REcipe 💜

I Can’t Believe It’s Not Apple Crisp: A sneaky and sweet way to use an overabundance of zucchini

Gluten-free Apple Spice Muffins with Optional Walnut Topping

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Oat Bran Fad 🥄

Award-winning Nutrition 🏆

Easy addition ➕

TAsty Holiday Treat That benefits your Health ✨

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with gluten free and vegan options

Dark Chocolate Love 🍫❤️

Flexible and Adaptable REcipe 💜

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_{with gluten free and vegan options}