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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Saturday
Jan312009

Whole Grain Buckwheat Yogurt Muffins (gluten free, egg free, vegan option), and bonus cookies.


I came across a recipe for Gluten Free Buckwheat Yogurt Muffins on the blog I AM NOT AFRAID OF WINTER, written by Carrot Quinn, a self-described box car riding queer writer who can't eat gluten and hitchhikes and writes about all sorts of interesting things. I totally dig Carrot's blog, and was very intrigued by the recipe, because it called for soaking the buckwheat and amaranth flours in yogurt for 12-24 hours before mixing in the rest of the ingredients. Carrot's original recipe is posted here; it calls for eggs, butter, and cow yogurt. So, I made a number of changes and substitutions to fit my needs, and damn, these things are good!

Oh my goodness, so yummy, so yummy. Even my baking extraordinaire friend thinks these muffins rock, and she makes positively the most marvelous, elaborate cakes you've ever seen, plus cookies that make you cry, a pumpkin pie that seduces even the most discerning judge, and brownies that bring you to your knees (all full of gluten, sugar, eggs, and butter, mind you...how I miss her baked goods!). These muffins are moist, not at all crumbly, and totally delicious, with just enough sweetness, and fun texture added from whole buckwheat groats. Plus, both amaranth and buckwheat are low glycemic and full of protein, amino acids, and vitamins, made super available and digestible by fermenting the flours in yogurt! I used goat yogurt, but if you don't do dairy, try using soy, rice, or coconut yogurt instead, and let me know how it works for you!

 


Check out my version of Carrot's recipe below, plus a record of my bonus cookie experiment...

Whole Grain Buckwheat Yogurt Muffins

Adapted from CARROT'S GLUTEN FREE BUCKWHEAT YOGURT MUFFINS

yield: 12 muffins 

1 1/4 cups buckwheat flour
1 cup amaranth flour, or mix of amaranth and amaranth bran flours
1 generous handful of whole buckwheat groats, soaked for 30 minutes and drained
1 1/2 cups goat yogurt (substitute soy, rice, or coconut yogurt if dairy intolerant/vegan)

2 chia or flax "eggs" (2 T ground chia or flax seed :: 6 T water)
1 tsp sea salt
1/4 cup agave nectar
1 1/2 tsp baking soda
1 tsp vanilla extract
3 Tbsp olive oil or other oil or melted butter/ghee
2 Tbsp water, or more as needed

The day before you want to eat them...
Mix flour, whole buckwheat groats, and yogurt, and let the dough sit for 12-24 hours. As Carrot pointed out to me, you need to leave your yogurt/flour mix out in room temperature or a warm place, NOT in the fridge/cool spot as I originally had in this recipe. It needs to ferment, so warmer is better! Thanks to helpful Carrot for pointing that out.

When you are ready to make the muffins...

  1. Preheat oven to 325 degrees, and grease a muffin tin.
  2. Make the flax/chia eggs: take 2 T ground chia or flax seed and 6 T water, and place in a microwaveable bowl or saucepan. Microwave for 2 minutes OR boil in saucepan over medium flame for 1-2 minutes. The mixture should form a thick gel. Let cool 5-10 minutes before using.
  3. In a separate bowl, beat cooled chia "eggs", vanilla, salt, olive oil, and agave. Then add the baking soda.
  4. Gradually add the flour mixture to the egg mixture, and blend together, adding water as necessary. This is a thick, goopy batter and can be hard to mix - be patient and stir just until blended.
  5. Spoon into muffin tins, and bake 25-30 minutes, or until a toothpick comes out clean.
Enjoy! And thanks to Carrot for the base of this recipe - brilliant.

BONUS COOKIE EXPERIMENT!

 


I love cookies. I miss cookies. I wanted to eat cookies. So, instead of making all 12 muffins, I only made 9, and I took the ret of the batter and made a tasty chocolate coconut cookie out of it. After 9 months, I decided to break down and reintroduce cocoa to my life. I'd been avoiding cocoa and chocolate since last May (OH. MY. GOD. SO LONG!) due to the acid content, caffeine, and general irritating nature that cocoa can have on delicate digestive systems. I broke down. I couldn't handle it anymore. It was time to introduce a bit of chocolate to my life.

I added cocoa powder, raw cocao nibs, shredded coconut, grated bittersweet chocolate, and a pinch of stevia for a little extra sweetness, and hoped for the best.

They smelled AMAZING baking, and tasted pretty darn rich and chocolatey, kind of earthy and not too sweet, which I liked. And they look nice too, don't they? Some gluten-free baked goods turn out just plain unattractive, and these guys look good. The texture was soft and chewy, with a fun occasional "crunch!" from the whole buckwheat groats and cocao nibs. This cookie totally satisfied my chocolate cookie craving, especially when I smeared one with coconut butter! Totally decadent, hot damn. I'm going to play with this recipe and make a few small tweaks, and come up with something that has actual measurements, because this was a spontaneous, throw together kind of thing. But I think I'm on to something good, let me tell you that much. Plus, they are almost healthy...low GI, high in protein, and full of fermented goodness and antioxidants from that cacao. Right...

I'd like to come up with a version of this recipe that doesn't require yogurt at all, maybe using my buckwheat sourdough starter I have fermenting right now on my kitchen shelf. Stay tuned for some sort of real recipe for these bad boys!

 

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Reader Comments (12)

Hello, and thanks so much for posting this on your blog! A note- the point of the yogurt is to FERMENT the flour, so putting the dough in the fridge or a "cool place" would actually STOP that process, and you might as well just mix the ingredients right before baking. Ideally, you would put the dough in a WARM place overnight. And the recipe is from Sally Fallon's book "Nourishing Traditions", only with GF flours instead of wheat flour. Hurrah! Beautiful cookies, by the way! I'm totally going to try that!! ! !

January 31, 2009 | Unregistered Commentercarrot quinn

Hey Carrot, thanks for checking out the blog! I should have figured that about the yogurt, I guess I didn't really think through that part. I'm just getting into fermenting stuff and totally appreciate all the suggestions and help I can get! I better correct the recipe then, huh? I've heard great things about that cookbook, I'll have to check it out. Oh yeah, and the cookies are really tasty, if you give it a try I'd love to know what you do. They'd be even better with some chocolate chips in them. Hope to see you around again soon! I totally dig your blog, by the way.

February 1, 2009 | Unregistered CommenterKim

do you know if it's ok to use yogurt that is weeks past expiration date ,or had frozen, for such recipes?

July 8, 2009 | Unregistered CommenterAnonymous

Hi Anonymous-
If it has frozen, I think you'd be just fine. I'd suggest thawing in the fridge or sitting out at room temperature, rather than heating to thaw.

As for the expiration dates, has it been opened, or is it still sealed? If it is still sealed, I'd bet that yogurt is still very good. If it has been opened, that makes it a little more iffy. If it has changed color or smells very sour, I would be suspicious. It has probably separated a little (the whey has probably risen to the top), but that is normal, just stir the whey back in. If it still looks good and smells like yogurt, I'd say go ahead and use it. Good quality, yogurt with live, active cultures can last in the fridge for a long time, longer than the expiration date leads to you to believe. If it has fruit in it though, I'd be a little more suspicious, because the fruit may have started to go bad...

Hope that helps!

July 8, 2009 | Unregistered CommenterKim

Hi, I'm new to gluten free baking and just have a couple questions...can I use a mixer to blend the flours or do I need to stir by hand? Also, will it still work if I use eggs instead of the flax mixture and if so, what's the substitution ratio? Thanks so much for your help! Love your blog!

July 9, 2009 | Unregistered CommenterAnonymous

Hi Anonymous,
Yes, a mixer would work - I think I used a hand mixer, actually, because it is hard to incorporate the pasty yogurt-flour mixer in with the wet ingredients. Just don't overbeat, because overmixing will kill the bubbles made by the baking soda and make your muffins more flat.

As for the eggs, go ahead and use them! Lucky you, I wish I could! : ) I used 2 "flax eggs", which is the equivalent of two large eggs. Your muffins will probably have a slightly lighter texture and raise more, because you have benefit of the egg white!

Good luck in your GF baking endeavors, and let me know how they turn out! SEe you around the blog!
-Kim

July 9, 2009 | Unregistered CommenterKim

re;Anonymous July 8, 2009 5:41 PM: thanks for reply, i thought as much about expired yogurt.but i'm not sure about frozen[i have fridge that 1/2+ freezes things on one side]--although safe to eat, i thought that freezing might kill good bacteria which helps ferment grains to make more digestable[i know that just the sour aspect also helps ferment grains] i'm also thinking along lines of Sally Fallon's "Nourishing Traditions" --i think a must read for you[for yourhealth. also check out associated websites] i don't have any of your diet restraints[far as i know],but love to use other grains --your site looks good,i cant wait to have some time to read it more.--ann

July 15, 2009 | Unregistered CommenterAnonymous

Hi Ann,
Actually, I think that frozen yogurt is still good - I think I read somewhere that they actually recommended freezing small amounts of yogurt to use later as a starter for more yogurt. And I know you can freeze yogurt culture. So I think yogurt that has been frozen and thawed at room temperature woudl still be good to use and full of cultures! I have read Nourishing Traditions and LOVE it - I'm a big fan of Sally Fallon. HAve you ever read The Fourfold Path to Healing? It is a partnership between Dr. Thomas Cowan and Sally Fallon, and is realy interesting. Hope you find mroe recipes you like on the blog, and be well!

July 29, 2009 | Unregistered CommenterKim
I made these and they came out beautiful! And delicious! The only change I made was to use soy yogurt instead of goat yogurt. I think that they are sort of a cross, texturally-speaking, between a muffin and a bread. I'm wondering if I could use less agave - I found them a bit too sweet. What do you think?
August 13, 2010 | Unregistered CommenterEllen @ I Am Gluten Free
ELLEN-
I am so glad you enjoyed them! It is a good recipe, and yes, I agree, sort of a muffin-bread indeed :) I definitely think you could use less agave, or could probably omit it all together and use stevia if you wish. You may just need to increase the amount of water that you add to make up for the moisture.
August 13, 2010 | Registered CommenterKim @ Affairs of Living

I really like the recipes and tips you have on this website - very impressive! However, we could all do without the damning everything that you say is so good. Why do you do that? It not only does not look good, but it puts curses on the very foods you are consuming! No wonder why you still suffer from Lyme Disease! If you stop cursing your foods and bless them instead, the end result would be that you would finally be healed from your disease.

To help you along with healing the disease you have carried, please see my website link, http://MmsMiracle.com/NewCreationLighthouse, for the Miracle Mineral Supplement. It heals people of many diseases by helping the body to heal itself through strengthening the immune system and killing the free radicals in greater quantity than most supplements.

Keep up the good work. There are many more out in the world who need to learn from talented people like you, myself included.

October 4, 2010 | Unregistered Commentersaltshaker128

SALTSHAKER128:
Thank you for the kind comments about my blog, I hope that you find information here that you find useful. However, I wish curing Lyme Disease were as easy as blessing my food (which I do every time I eat, in fact). It is a complex, multifaceted disease that causes many people large amounts of suffering, many people who, like myself, have deep spiritual beliefs and often employ prayer, blessings, meditation, and other sacred practices as part of their healing regimen. I have seen massive amounts of healing thus far, and feel I will make a full recovery. Truthfully, I think that the spirochete's invasive and pervasive nature is more cause for my illness than my use of emphatic language in my blog posts; however, I appreciate you sharing your opinion and suggestion. Best-

October 5, 2010 | Registered CommenterKim @ Affairs of Living
Sorry, no comments/questions allowed right now.
Hi reader! My schedule as full-time grad student with two part-time jobs doesn't allow me the time to manage comments. I hope you enjoy what you find and can figure out answers to any questions you may have. xo