Recipe: Phyto-licious Chocolate Muffins (whole grain, vegan option, low fat)

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I had a bunch of odds and ends in my fridge: an overripe avocado, half a banana, a spot of applesauce, some leftover millet and a bit of whey from making Greek yogurt. What could I make that used all of them? Muffins, of course!

Avocados are a great source of beneficial fats, including anti-inflammatory phytosterols and oleic acid, similar to the main fat found in olive oil. That makes them a nutritious substitute for butter and oils in baking.  Along with the cocoa and fruit in this recipe, avocados also high in phytonutrients, such as carotenoids.

And in case you’re wondering: No, these muffins don’t taste like avocados. They taste like chocolate.

Ingredients

  • 1 cup rolled oats (regular or quick)
  • 1 cup cooked millet, cooled
  • 1 1/4 cups whole-wheat flour (use white whole-wheat flour if available)
  • 1/4 cup cocoa powder
  • 1/4 cup xylitol or sugar
  • pinch freshly grated nutmeg
  • 1 Tablespoon baking powder
  • 1 teaspoon baking soda
  • 1/2 cup chocolate chips or chopped semi-sweet baking chocolate
  • 1 teaspoon vanilla
  • 3/4 cup unsweetened applesauce or mashed ripe banana, or a mix of the two
  • 1/2 cup plus 2 Tablespoons whey, nutmilk, or water
  • 1/2 cup mashed avocado

Supplies

  • measuring cups and spoons
  • 2 mixing bowls
  • cookie sheet
  • muffin tin with 12 2 ½-inch cups
  • cooling rack

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Making the muffins

  1. Toss the oats and millet and spread evenly on a cookie sheet or pie plate. Toast in a 400°F oven until slightly golden (12-15 minutes), stirring once or twice. Let cool.

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    I toasted the grains in my halogen oven to save energy. (I baked the muffins in the regular oven, since I haven’t gotten a muffin pan to fit it yet.)
  2. Set aside 1/4 cup of the oats and millet mixture. Mix the rest with the other dry ingredients, including chocolate chips.
  3. Mix the avocado, banana or applesauce, liquid and vanilla together in a separate bowl.
  4. Add the wet ingredients to the dry ingredients and stir until well-mixed. Batter should be somewhat lumpy.
  5. Spoon batter into lined or greased muffin tin. Fill each cup about three-quarters full.
  6. Sprinkle the tops with the oat and millet mixture that you set aside earlier.
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  7. Bake at 400°F for 15-18 minutes, or until an inserted toothpick comes out clean.
  8. Cool on racks before eating.

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0 thoughts on “Recipe: Phyto-licious Chocolate Muffins (whole grain, vegan option, low fat)

  1. I'm always impressed with your crazy concoction combinations. What's your batting average on these mash-ups? How many duds vs. successes? It might be interesting to hear about attempts that went astray, like fermented tomatoes...
    • 100% success, of course! (Well, if you define success by "something edible.") Honestly, when I'm making up a new recipe things usually turn out well. It's when I'm using an existing recipe that I hit trouble, because I think I know what I'm doing. Like the time I make double-chocolate muffins and forgot to add any sweetener. They were a little weird. Still, when I split them in half and spread a little jelly on them they were decent. Or half decent. Or, um, I ate them.

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