These remind me of The Purple Pieman from Strawberry Shortcake! Obviously they are not wicked in the least - being free from refined sugar, gluten and dairy. The sweetness comes from juicy blueberries and a ripe banana, which adds to the super squidgy texture. The hidden red cabbage adds that extra nutritional bomb, packed with polyphenols with antioxidant, anti-inflammatory and anti-cancer benefits. Surely the epitome of healthy cake!
Conveniently, they are also nut-free for those intolerant and find many Paleo muffins use nut flours.
'The Purple Ones' - Blueberry and Red Cabbage Mini Muffins
Grain-free, Gluten-free, Diary-free, Refined Sugar-free, Nut-free
Makes 12-15 mini muffins
Ingredients:
1 cup (lightly packed) chopped red cabbage (115g), washed, dried and roughly chopped
1 cup (135g) blueberries, fresh or frozen
1 medium ripe banana, peeled and roughly chopped
1 tbsp lemon juice (juice of 1/4 lemon)
3 eggs
1 tsp vanilla extract
1/2 cup (65g) coconut flour, sifted
1/3 cup (40g) tapioca flour, sifted
1 tsp gluten free baking powder
pinch of salt
3 tbsp coconut oil, melted
optional:
- extra blueberries for stirring through batter before baking or decorating the tops
- unsweetened dessicated coconut
- 1/4 cup honey or maple syrup, if prefer a sweeter muffin
Instructions:
1. Preheat oven to 175 degrees celsius, 350 degrees farenheit.
2. Grease a muffin tray with coconut oil if not using silicone muffin tray/ cake cases.
3. In a blender or food processor (I use my Nutribullet), add red cabbage, blueberries, banana, lemon juice, eggs and vanilla extract (and honey/ maple syrup if using). Blend until smooth and bright purple then set aside.
4. In a mixing bowl, mix together coconut flour, tapioca flour, baking powder and pinch of salt.
5. Add the purple wet mix to the dry mix and mix until well combined.
6. Stir through meted coconut oil and combine well.
7. If stirring through some extra whole blueberries into the batter do so now, gently.
8. Divide mixture between muffin cases.
9. Decorate muffin tops with extra blueberries and dessicated coconut if using.
10. Bake in preheated oven for 15-20 minutes, depending on the size of the muffins and varying oven temperatures. Check after 15 minutes. Skewer inserted should come out clean. Muffins will be slightly firm though still quite soft and tops will just be starting to go slightly brown.
11. Allow to cool slightly before transferring to a wire rack to cool completely.
12. Store loosely wrapped in parchment paper in airtight container. I keep mine in the fridge as they contain quite a high level of moisture so keep better in a cooler temperature.
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| 'The Purple Ones' - Blueberry and Red Cabbage Mini Muffins |
Conveniently, they are also nut-free for those intolerant and find many Paleo muffins use nut flours.
'The Purple Ones' - Blueberry and Red Cabbage Mini Muffins
Grain-free, Gluten-free, Diary-free, Refined Sugar-free, Nut-free
Makes 12-15 mini muffins
Ingredients:
1 cup (lightly packed) chopped red cabbage (115g), washed, dried and roughly chopped
1 cup (135g) blueberries, fresh or frozen
1 medium ripe banana, peeled and roughly chopped
1 tbsp lemon juice (juice of 1/4 lemon)
3 eggs
1 tsp vanilla extract
1/2 cup (65g) coconut flour, sifted
1/3 cup (40g) tapioca flour, sifted
1 tsp gluten free baking powder
pinch of salt
3 tbsp coconut oil, melted
optional:
- extra blueberries for stirring through batter before baking or decorating the tops
- unsweetened dessicated coconut
- 1/4 cup honey or maple syrup, if prefer a sweeter muffin
Instructions:
1. Preheat oven to 175 degrees celsius, 350 degrees farenheit.
2. Grease a muffin tray with coconut oil if not using silicone muffin tray/ cake cases.
3. In a blender or food processor (I use my Nutribullet), add red cabbage, blueberries, banana, lemon juice, eggs and vanilla extract (and honey/ maple syrup if using). Blend until smooth and bright purple then set aside.
4. In a mixing bowl, mix together coconut flour, tapioca flour, baking powder and pinch of salt.
5. Add the purple wet mix to the dry mix and mix until well combined.
6. Stir through meted coconut oil and combine well.
7. If stirring through some extra whole blueberries into the batter do so now, gently.
8. Divide mixture between muffin cases.
9. Decorate muffin tops with extra blueberries and dessicated coconut if using.
10. Bake in preheated oven for 15-20 minutes, depending on the size of the muffins and varying oven temperatures. Check after 15 minutes. Skewer inserted should come out clean. Muffins will be slightly firm though still quite soft and tops will just be starting to go slightly brown.
11. Allow to cool slightly before transferring to a wire rack to cool completely.
12. Store loosely wrapped in parchment paper in airtight container. I keep mine in the fridge as they contain quite a high level of moisture so keep better in a cooler temperature.
Hi,
ReplyDeleteSounds good but I don't have Tapioca flour. Can you please suggest a healthy substitute?
Hi there - thanks for dropping by my blog! Arrowroot starch is generally a good substitute for tapioca flour as both are made from ground starch tubers. Their function is to give a lighter texture to Paleo baked goods where coconut flour is pretty dense. Tapioca flour also adds some elasticity (the usual job of gluten) - I haven't tried using arrowroot in this recipe instead of the tapioca flour so cannot be certain of the result but equal to slightly less arrowroot is what I would probably start with. Would love to hear how you get on and hope you enjoy these x
DeleteHello
ReplyDeleteI want to try to make these but using regular flour. What would be the ratio for flour to adjust?
hi there - i'm afraid i have never made these with regular flour so i would not be able to say what the adjustment would be. coconut flour is obviously a much drier and denser flour than regular so it will most certainly not be a direct substitute - sorry not to be more help but it really is hard to guess when i don't bake with regular flour and cannot anticipate the likely results. would love to hear how you get on if you do any experimenting! good luck x
Deletehello! just wondering, is the banana here only used for sweetness and not for binding? i don't react very well to bananas so would i be able to omit this from the recipe or use something else instead? they look incredible!
ReplyDeleteHi Chelle - sorry to hear about your reaction to bananas. Unfortunately in this recipe they are included for both sweetness and for texture. I haven't tried omitting them or substituting them with something else. I am only guessing here but you could try half a cup of unsweetened apple puree (I have a recipe for it on this blog if you need) instead? It adds sweetness and has a similar-ish texture. But obviously I can't guarantee it will produce the same end result! Would love to hear if you give it a go as I'd be so interested to know if it worked. All the best! x
Deletethanks so much foryour detailed response :-) i did try with the half cup unsweetened apple puree and they turned out delicious. however i think my coconut flour must have differed in density to yours or perhaps the applesauce added a tad much moisture because mine didn't have fluffy 'air pockets' in the cross-section like yours! due to them not rising much maybe. but they sure tasted great. thanks for such a creative and purple recipe :-D
DeleteI am so happy it worked with the apple puree Chelle and thanks so much for taking the time to get back to me - I really love hearing how the recipes work out with any tailored adjustments so many of us need. Did you sift your coconut flour? That usually lightens things up. Otherwise you can tinker with the amount of apple puree and perhaps use a little less next time. All the best, Angela x
Deletehi Angela...the culprit might be that i did not sift the coconut flour! and really should have, as it did clump a lot. thanks for that tip. i bought a enormous red cabbage at the market which is going to stick around for a while so will probably try baking these again :-)
DeleteBrilliant - sounds like a great idea to me! Can never have too many purple mini muffins x
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