Three – Rice Muffins

May 13, 2023May 13, 20230 9
Three-Rice Muffins packed with health benefits
in Muffins

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 tablespoon Ener-G Egg Substitute
2 tablespoons warm water
1 cup unsweetened soymilk
2 tablespoons melted vegan margarine
2 tablespoons canola oil
2 tablespoons agave nectar ( if not vegan ) or 2 tablespoons honey ( if not vegan )
2 tablespoons maple syrup
1 large over-ripe banana , mashed
1/2 cup brown rice flour
1/4 cup sweet rice flour
1/4 cup yellow corn flour ( not cornstarch ! )
1/4 cup soy flour
1/2 teaspoon guar gum
1 tablespoon baking powder
1 pinch cardamom
1 pinch nutmeg
1/2 teaspoon salt
1 cup cooked wild rice
1/2 cup dried cranberries , soaked in hot water and drained

Nutrision Information

Servings Per Recipe
12
Calories
197
Sugar
7g
Fat
10g
If you're tired of traditional muffins and want to try something new and exotic, these Three-Rice Muffins are perfect for you! As the name suggests, they're made with three types of rice flour and soy flour, which makes them gluten-free and high in fiber and protein. The combination of flavors and textures is unique and delicious, perfect for breakfast, brunch, or as a snack. The addition of wild rice and cranberries provides an extra crunch and sweetness, making them a perfect balance of flavors and nutrients. The mashed banana and natural sweeteners make them moist and tender, without the need for butter or egg. They're also low in calories and fat, making them an excellent choice for those on a weight-loss diet or a low-fat diet.

Instructions

1.Preheat the oven to 375°F and grease a muffin tin.
2.In a small bowl, mix together the Ener-G Egg Substitute and warm water until frothy.
3.In a large mixing bowl, whisk together the soymilk, melted vegan margarine, canola oil, agave nectar or honey, maple syrup, and mashed banana.
4.In another mixing bowl, whisk together the brown rice flour, sweet rice flour, yellow corn flour, soy flour, guar gum, baking powder, cardamom, nutmeg, and salt.
5.Gradually add the dry mixture into the wet mixture and whisk until well combined. Don't overmix.
6.Stir in the cooked wild rice and soaked cranberries.
7.Pour the mixture into the muffin tin and fill each cup about 3/4 full.
8.Bake for 20-25 minutes, or until a toothpick inserted in the middle comes out clean.

PROS

These muffins are gluten-free, vegan, and packed with nutrients.
The combination of four types of flour makes them high in fiber and protein, which makes them filling and satiating.

They’re also sweetened with natural sweeteners like agave nectar or honey and maple syrup, which are lower in calories and have a lower glycemic index than regular sugar.

The addition of wild rice and cranberries provides an excellent source of antioxidants, vitamins, and minerals, that help boost the immune system and maintain overall health.

CONS

These muffins may require some exotic ingredients that may not be readily available in your pantry.
They may also be a bit dense due to the gluten-free flours.
So, if you prefer fluffier muffins, you can mix in some oat or wheat flour to the recipe, but it will no longer be gluten-free.

HEALTH & BENEFITS

These muffins are an excellent source of antioxidants, vitamins, and minerals, that help boost the immune system and maintain overall health. Here are a few benefits of some of the ingredients:
– Wild rice is rich in fiber, protein, and vitamins, and is low in calories and fat. It’s particularly high in antioxidants like anthocyanins, which help prevent chronic diseases like cancer, diabetes, and heart disease.
– Cranberries are low in calories and high in nutrients like vitamin C, vitamin E, and fiber, which help prevent infections, inflammation, and UTIs. They also contain flavonoids like quercetin, that protect the brain and heart from oxidative stress and inflammation.
– Soy milk is a rich source of plant-based protein, vitamins, and minerals, and is low in calories, fat, and cholesterol. It’s also high in phytoestrogens, which may help alleviate menopausal symptoms and prevent breast cancer.
– Cardamom and nutmeg are rich in antioxidants and anti-inflammatory compounds that reduce inflammation, improve digestion, and soothe the nervous system, and may even help alleviate depression and anxiety.

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