Sourdough Apple Cinnamon Caramel Muffins (Vegan)
Enjoy your Sourdough Apple Cinnamon Caramel Muffins (Vegan) as a healthy addition to your breakfast or in a moment of bliss as a mid-day snack! The use of both oat and almond flour makes this treat gluten-free. To switch things up, I use molasses for a deep, rich, and distinctive flavor.
Post Date: December 23, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
Most of us are familiar with the unfavorable reputation of refined sugars as ’empty calories’ by now! The truth is, sugar is sugar. Whether it’s honey, maple syrup, brown rice syrup, agave nectar, or sugar alcohols like erythritol, xylitol, and sorbitol, sweeteners generally lack substantial nutritional value, if any at all.
But I’ve got some good news. For those of us who like a sweet treat once in a while, we can take heart. According to the video “Which Sweetener Is Best for Health?” by plant-based pioneer Dr. Michael Greger, there are two natural sweeteners that you should know about: date sugar and blackstrap molasses.
Among these two plant-based sweeteners, only date sugar qualifies as a whole food. It is crafted from finely ground dehydrated pitted dates, potentially placing date sugar in a category akin to applesauce. The latter is occasionally employed as a whole foods sweetener, presenting itself as an alternative for those seeking to minimize their gluten intake.
Molasses has a rich, earthy flavor that some people compare to caramel and toffee, while others describe it as having burnt sugar essences with smoky undertones. Full disclosure, blackstrap molasses is not a whole food, but a mineral-rich thick, syrupy by-product of the cane sugar milling process. First, the sugar cane juice is separated from the pulp, and then the sugar (mostly sucrose) is extracted from the juice. (Trusted source.)
If is something you only ever saw your grandmother using, consider using it bit in your baking. In summary, molasses is a versatile and flavorful ingredient that has a wide range of uses in baking and cooking.
This post is the tenth recipe of a series called “The Twelve Weeks of Sourdough“. Sign up to have PLANTifull Fare sourdough recipes delivered to your mailbox starting on December 10, 2023, with the last recipe sent on February 25th, 2024. Each week, you will receive a sourdough starter recipe. It could be a bread, muffin, pancake/waffle, cookie, or another baked good item made the whole food plant-based way. Let’s do some healthy baking!
The Twelve Weeks of Sourdough Recap
Week 9: Crazy Good Sourdough Vegan Fudgy Brownies
Week 8: Glazed Sourdough Lemon Quick Bread (Vegan and No Oil)
Week 7: Overnight Golden Sourdough Biscuits (Vegan)
Week 6: Healthy Easy Sourdough Crackers
Week 5: Blueberry Lemon Sourdough Pancakes with Apple Blueberry Compote (Vegan)
Week 4: Sourdough Whole Grain Artisan Bread in Dutch Oven
Week 3: Sourdough Banana Walnut Muffins (Vegan)
Week 2: Sourdough Holiday Fruitcake Cookies No Dairy No Oil
Week 1: Beginner Sourdough Starter
Grocery List
Produce
apples
Pantry
whole grain flour or all-purpose unbleached flour
molasses
plant-based sour cream
light brown sugar
chai seed egg
cinnamon
caramel extract
baking soda
baking powder
Misc
sourdough discard or active sourdough starter
salt
walnuts (optional)
tubino sugar (optional)
Add-Ins and Substitutions
Good substitutions for molasses are Date Sugar, Dark Corn Syrup, Maple Syrup, Honey, Brown Sugar, and Pomegranate Molasses.
If you don’t have any apples on hand, you can use any firm tree fruit such as a pear, cherries, apricots, figs, or dates,
Storing
Store these muffins in an airtight container for up to three days. After three days they tend to dry out and loose their topping crunchy factor.
Nutrition 411
Almond flour is a good source of magnesium, omega-3 unsaturated fats, plant protein, and vitamin E — a powerful antioxidant. Keep in mind that almonds, like other nuts and seeds, are high in calories. The nutrients in this flour offer many benefits, such as improved insulin resistance, as well as lower LDL (bad) cholesterol and blood pressure. Almonds may also protect brain health, as vitamin E may reduce your risk of Alzheimer’s (trusted source.)
Oats (and Oat Flour) is mostly starches and fiber. Oats pack more protein and fat than most other grains and are a good source of beta-glucan, a unique, soluble fiber linked to multiple health benefits. Oats also offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc. They are the only dietary source of powerful antioxidants called avenathramides. They also contain ferulic acid and phytic acid. Oats offer many potential benefits, including reduced cholesterol and blood sugar levels. They are very filling and naturally gluten-free — but may be contaminated with glutenous grains. (Trusted source.)
Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level. They are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) (Trusted Source) per 1-ounce (oz) serving which may help reduce the risk of cardiovascular diseases and conditions. There are several plant compounds and nutrients in walnuts that may help decrease inflammation, which is a key culprit in many chronic conditions. Eating walnuts also nourishes both you and the beneficial bacteria that live in your gut. This promotes gut health and may help reduce the risk of obesity, heart disease, and cancer. (Trusted source).
Blackstrap molasses is a byproduct of sugar production. It contains sugar but also beneficial nutrients, including iron, calcium, magnesium, potassium, phosphorus, and vitamin B6. It is a rich source of plant-based iron that may help treat iron deficiency anemia. Blackstrap molasses is commonly used as a home remedy for childhood constipation because it may improve defecation frequency and reduce abdominal pain. All types of molasses, including blackstrap, are rich sources of antioxidants, which help protect against numerous chronic diseases. You may hear claims that blackstrap molasses can treat arthritis, ADHD, and high blood sugar, but scientific evidence doesn’t support these notions. (Trusted source.)
Sourdough offers several potential health benefits, although individual responses may vary. Here are some reasons why sourdough is often considered a healthier option compared to conventional bread:
- Digestibility: The fermentation process involved in making sourdough breaks down some of the gluten and phytic acid found in wheat. This can make the bread more digestible for some people, particularly those with mild gluten sensitivities. However, it is important to note that sourdough is not gluten-free and may not be suitable for individuals with celiac disease.
- Nutrient availability: The fermentation process in sourdough increases the bioavailability of certain nutrients, such as minerals (e.g., magnesium, zinc, and iron). Phytic acid, which is present in grains, can bind to minerals and reduce their absorption. The fermentation in sourdough partially breaks down phytic acid, potentially enhancing mineral absorption.
- Prebiotics and probiotics: Sourdough fermentation involves lactic acid bacteria and wild yeast, which can act as probiotics. These beneficial microorganisms may support a healthy gut microbiome, promoting digestive health. Additionally, the prebiotics in sourdough can serve as food for the beneficial bacteria in the gut.
- Blood sugar regulation: Some studies suggest that sourdough bread may have a lower glycemic index compared to other types of bread. A lower glycemic index can help regulate blood sugar levels, which is important for individuals with diabetes or those looking to manage their blood sugar levels.
- Reduced use of additives: Traditional sourdough recipes often use fewer additives and preservatives compared to commercially processed bread. This can be beneficial for individuals who are sensitive to or wish to avoid certain food additives.
It is worth noting that not all sourdough breads are created equal, and the health benefits can depend on the specific ingredients and fermentation process used. If you are considering incorporating sourdough into your diet for health reasons, it is essential to choose high-quality, traditionally fermented sourdough made with simple and natural ingredients. As with any dietary changes, it is advisable to consult with a healthcare professional or a registered dietitian, especially if you have specific health concerns or dietary restrictions.
Sourdough Apple Cinnamon Caramel Muffins (Vegan)
Equipment
- Bowl Medium
- Bowl Small
- 12 cup Muffin Pan with 8 paper liners
Ingredients
- 1 cup spelt flour 128g OR regular all-purpose flour works too (SEE NOTES below for gluten-free version)
- ½ cup superfine blanched almond flour 56g (See NOTE)
- 2 tablespoons potato starch 20g OR if you can’t find this, sub with 3 tablespoons cornstarch (24g)
- 2 teaspoons baking powder
- ½ teaspoon fine salt
- 2 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- ½ lightly packed cup 95g light brown sugar
- 1 teaspoons vanilla extract 10g
- ¾ cup Sour Dough Starter Discard 140g
- ½ cup plant-based milk can replace with water or juice of choice
- 1 cup mashed ripe bananas
- 1/2 cup chopped walnuts
- Tubino sugar for sprinkle on top ~ 2 tablespoons – optional
Instructions
- Preheat an oven to 425°F degrees and lightly spray a muffin pan for 8 muffins. This number ensures they are nice and tall and resemble close to a bakery-style look. I typically always use liners for muffins, but you can lightly spray the pan with nonstick spray if you use it. This makes the muffins bake up better and creates that beautiful dome top. Using liners will not bake up the same way, but will still be delicious, so use the liners if needing to 100% avoid any oil.
- To a large bowl, add the spelt flour, almond flour, potato starch, baking powder, chopped walnuts, sugar, salt, ginger, and cinnamon. Whisk very well until no lumps remain. Whisk in the brown sugar briefly.
- In a smaller bowl, combine mashed bananas, plant-based milk, chai seed egg, sour dough starter discard, plant-based sour cream, and vanilla.
- Pour over the dry ingredients and stir with a spoon until just incorporated and smooth. You want to avoid over-mixing the batter so the muffins don’t turn out too tough from the gluten.
- Divide the batter in 8 muffins. The batter will fill up high and is how you will get beautifully shaped dome muffins.
- Bake for 10 minutes at 425℉. Reduce oven to 350℉ and bake for another 15-20 minutes until a toothpick is clean. They have risen high and have a dome shape. Each batch I did was perfect at 25 minutes but that is my oven.. Let cool 20-30 minutes. If you sprayed the pan, then you should be able to gently rotate the muffins to release them.
- Enjoy!
- Keep them stored at room temperature in a sealed container. The crunchy topping will soften overnight some.
Notes
AFFILIATE DISCLOSURE
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