Cranberry Orange Nut Muffin Recipe
Healthy vegan muffin recipe, gluten free, low sugar, low fat
Cranberry Orange Nut Muffin Recipe: gluten free, low fat, low sugar, low glycemic load, a moist hearty muffin for breakfast or snacks.
This healthy muffin recipe freezes well, and can easily be made with wheat flour if you prefer, or sugar free, using liquid stevia (we like NuNaturals brand) and unsweetened dried cranberries.
Total prep & cook time: 45 min
12 Servings (1 dozen muffins)
Nutrition Data, 85g Serving: 208 cal, 89 cal. from fat, 27g carb, 11g fat, 1g Sat. Fat, 227mg sodium, 2g fiber, 3g protein, 9g sugars, low Low Cholesterol. Estimated glycemic load 15
Ingredients:
- 2 cups all purpose GF flour mix (see below)
- 1 Tbsp baking powder
- 1 tsp baking soda
- 1 tsp xanthan gum
- 2 tsp cinnamon
- 1/2 tsp salt
- 2 tsp orange zest (from 1 medium orange)
- 3/4 cups chopped walnuts or pecans
- 3/4 cup dried sweetened or unsweetened cranberries
- 1 1/4 cup almond or soy milk, warmed
- 1/2 cup fresh orange juice (from 1 - 2 oranges)
- 1/4 cup cooking oil (coconut oil can be melted in the warm milk)
- 1/3 cup agave syrup or other liquid sweetener
- 1/4 tsp liquid stevia
- 1 Tbsp gr flax seeds (or a mixture of equal parts gr flax seed, chia seed, and psyllum powder)
All-Purpose GF Flour Mix
Ricki Heller, author of Naturally Sweet and Gluten Free, created this gf flour mix to approximate the same ratio of protein to starch as all purpose wheat flour.
I added sorghum flour as an option for millet flour, and organic corn starch as an option for potato starch. This mix is similar to whole wheat pastry flour in texture.
To make this with wheat flour, substitute whole wheat pastry flour or spelt flour and omit the xanthan gum.
To make the muffins sugar free, use 1/2 tsp liquid stevia, and increase the non-dairy milk or orange juice 1/4 cup.
Ingredients for 4 cups:
- 2 cups (270 g) millet flour or sorghum flour
- 2/3 cup (100 g) garfava bean flour or garbanzo bean flour
- 2/3 cup (90 g) arrowroot or tapioca starch
- 2/3 cup (120 g) potato starch (not flour) or organic corn starch or sweet rice flour
Directions: Sift all ingredients into a large bowl, then stir with a whisk or spatula until very well combined and all flours are equally incorporated. Store in an airtight container in the refrigerator or freezer. Will keep, refrigerated, up to 6 weeks, or frozen up to 3 months.
Directions:
- Preheat the oven to 375 degrees F (190 degrees C)
- Zest the orange and set aside 2 tsp of zest
- Squeeze and measure the orange juice
- Combine the milk, orange juice, oil, agave, and liquid stevia in a bowl with a whisk or stick blender. Stir in the ground flax seed and set aside.
- Line 12 muffin cups with paper liners, or lightly oil
- Measure and chop the walnuts or pecans
- Measure and mix the dry ingredients together thoroughly
- Plump the cranberries: soak in boiling water for 5 minutes, then pour through a seive and set aside to drain
- Pour the wet mixture over the dry, then add the cranberries and chopped nuts. Stir just until combined. Do not overmix.
- Using a spoon, or large ice cream scoop, add the batter to the prepared muffin cups
- Bake 20 - 25 minutes at 375 degrees F (190 degrees C)
- Cool 5 minutes in the pan before removing to a rack to cool completely
Recipe Tips:
To make these muffins sugar free, omit the agave or other liquid sweetener, and use 1/2 tsp liquid stevia. Increase the almond milk and|or orange juice by 1/4 cup. These muffins haven't been tested for fat free, but pumpkin, banana and apple sauce are common substitutes.
If you don't want gf muffins, Cranberry Orange Nut Muffins can be made with an equal amount of all purpose wheat flour, or whole wheat pastry flour. In that case, reduce the liquid by 1/4 cup, as gf flour mixes need more liquid, and omit the xanthan gum.
All of Ricki's gf flour mix ingredients are usually available in the gluten free section of natural food stores or conventional grocery stores, or online, except for garfava flour and organic corn starch, which is made from non-gmo corn.
You can also use packaged all-purpose gf mix. Because each all-purpose mix contains its own blend of gluten-free flours, some of which absorb more liquid than others, you may also need to adjust the liquid measurements if you use a different gf flour mix.
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