Inspiring you to make healthy food and choices one step at a time

March 17, 2010

Nutrient Packed Gluten Free Mini Muffins


I'm sure you know people that have grinders for their whole grain breads to get the freshest, most nutritious grain they can. That's why I have mine. So I decided to find a gluten free mixture that would be as fresh and nutritious as what I use in whole grain breads. 

I am so excited because they are not only nutritious but gluten free for my dear daughter. The great thing is my husband and son love them too.
I have found a great combination that works for us...

Nutritious Gluten Free Mini Muffins

1 1/2 c. brown rice (grinds to make about 2 1/2 c. flour)
1/4 c. amaranth
1/4 c. millet (I put these two together and blend on high in a Blendtec. Makes about 3/4 c. flour)
1/4 c. flaxseed (I blend on med. high in Blendtec. Makes about 1/2 c.)

Makes about 3 3/4 c. total of flour then mix with
1 tsp. sea salt
4 tsp. baking powder 
Set aside.

Lightly beat 4 eggs and add
4 tbsp. oil (I like olive, grapeseed, avocado, or almond)
6 tbsp. raw honey
2 c. milk (I use almond milk to make it dairy free)

Gently mix dry and wet together. 

Optional but very delicious: add raisins/currants and finely chopped nuts for flavor and crunch. In my picture I used sunflower seeds but my favorite is walnuts.

Place heaping tablespoons of batter in mini muffin tin. They are better if you slightly under bake. Bake at 400 degrees for about 5 minutes. Then I let these rest 5 minutes in the pan so they come out easier. These get a nice rise and are loved by even the pickiest of children.

Makes about 4 dozen minis. If you don't have more than 15 minutes, put extra batter in frig to finish later.

You can also grind grains ahead of time and keep in freezer. This grain mix (rice, amaranth, millet and flaxseed) is also great to substitute for any other muffin recipe you have.

Garden of Eden Nutrition: 

Amaranth contains protein that is unusually complete for a plant source and has a higher protein content than wheat. For more information on Amaranth go to the Nutritional Value section here

Millet is considered to be one of the least allerginic and most digestible grains available. To read more on millet, follow this link.

Here's a quick list of the benefits of Flaxseeds.

What if you don't have a grinder or high powered blender? Please don't let that stop you from trying new gluten free flours from your grocer or health food store.  Some people have issues with gluten and some don't. If nothing else, it's a nice way to add more variety and nutrients to your healthy eating plan.

Quick Nutrition: Just grind some flaxseeds or buy cold pressed ground flax and add it to your existing muffin recipe. It'll add a wonderful nuttiness and some great benefits.

A healthier lifestyle is only one change away.


Great cultural changes begin in affectation and end in routine.
-Jacques Barzun 1959-

For more great recipes:

Gluten Free Wednesdays at The Gluten Free Homemaker
Real Food Wednesdays at Kelly the Kitchen Kop


4 comments:

Linda said...

Those muffins look adorable, delicious, and healthy. Thanks for participating in Gluten-Free Wednesday!

Melanie said...

Audra goes gluten free, too.
I'll tell her about this recipe.

Robyn said...

This looks delicious!

Anonymous said...

I saw the link to this recipe on Gluten free Wednesday and was so excited to find a recipe that used amaranth:) Of course I just had to make them right away and they were a hit. I used sprouted rice flour and subbed coconut milk for the almond milk. After they were cooked, I a put a dab of maple butter in the middle and YUM! Thank you so much!
Helen V

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