These lunchbox friendly, super nutrient dense apple cinnamon muffins were born through my popular coconut cupcake recipe. I wanted to keep the same principle but add more fibre, omega 3s and protein so that it was a super sustaining lunch box item for my son – so I did a little play around and this variation was born.
They are grain, gluten, nut and dairy free. They are very low in natural sugars. AND they still taste like a delicious treat – Important, don’t you think? AND you don’t need to even break out the whisk or mixer, although you can chuck it all into the Thermomix or MyCook for a quick mix for a few seconds rather than using the bowls, if you prefer.
To vary you can add a few frozen blueberries or raspberries in the mix (like 3-4 blobbed into each individual one once spooned into the tins, and voila! An apple berry transformation, just like that!
What you’ll need (makes 20 minis or 8-9 large cupcakes)
Hand mixing in a bowl method…
Dry bowl ingredients in one bowl
90g tapioca flour or buckwheat flour (you can grind down buckwheat kernels into a powder to make buckwheat flour)
40g coconut flour (for full grain free, ie ‘no buckwheat’, do 80g / 1/2 cup coconut flour and increase to 3 eggs)
30g flaxmeal (you can buy preground or grind flax seeds fresh for best result. Speed 7, 8 seconds, or a regular food processor
1 teaspoon aluminium free baking powder
2/3 teaspoon bi carb soda
1 teaspoon vanilla bean powder (if you don’t have, just do 2 teaspoons vanilla bean extract in the wet ingredient bowl)
1 heaped tsp ground cinnamon
40g desiccated coconut
Wet bowl ingredients in a second bowl
2 eggs, broken up with a fork first in the bowl (if you have egg allergy to cater for, you can replace the egg with 50ml extra of coconut milk. It will be a little less stable in texture if you wanted to make a cake, but still perfect for cupcakes)
EGG FREE OPTION FROM HAN OUSH who’s made them already: I just add 3 tbsp of water to 1t of flaxmeal to replace one egg usually – stir it and let it sit for a couple of minutes. It goes all goopy and makes a large ‘egg’. For this recipe though I only used 2tsp of flaxmeal to 6 tsp of water as I thought with the other 30g already it wouldn’t need as much. It was great.
1/2 cup or 160g rice syrup, maple syrup or 120g honey ( You could also use stevia glycerate or erythritol if needs be, although I find them to taste very chemically).
125g / 1/2 cup coconut milk (there is a little fructose in coconut milk. If super sensitive / fructose malabsorption issues, replace with nut milk or whole milk)
100g melted butter, ghee or coconut oil
1 large red apple, cut into approximate 1cm cubed size chunks
What to do
Pop the oven on 180C / 350 F, non fan forced setting.
Once you’ve got everything in your wet and dry bowls, just give them each a little stir through.
Combine the bowls together and stir through until just combined.
Leave for a minute to firm up.
Pour into your cupcake cups, leaving 1cm off the top for rising.
Bake for 20-25 minutes, doing a skewer test at 20 minutes to check. Skewer comes out clean? You’re done.
THERMOMIX or MY Cook NOTE
Melt butter for 2 mins on 90C. Then pop everything else in except the apple (make sure you do egg last so the hot butter doesn’t cook it) and blend on Speed 6 for 5 seconds. Reverse Speed 5 for 5 seconds. Done. Then stir in your apple chunks and voila. Ready to line your cupcake tin.
Do let me know how you enjoy them. It’s a delicious project to involve the little people too!
Feel free to post a pic to instagram and tag me @Alexx_Stuart and if you love the recipe – I LOVE comments here on the blog to help inspire others to see how easy cooking yummy things is! Big thanks.
Real Treats. Happy Bodies.