Delicious UK - (01)January 2020

Blueberry&applemuffins

MAKES12.HANDS-ON TIME 15 MIN,

OVEN TIME 25 MIN

Buckwheat,alongwith

quinoa,isoneofthebest

sourcesofplantprotein,

containingallnineofthe

essentialaminoacids.When

I firstmadethisrecipe,I

happenedtohavesome

coconutblossomnectarinthe

cupboard,butI’mfairlycertain

anynatural/unrefinedsyrup

couldbeusedhere,withthe

caveatthatitmightmakefor

slightlydifferenttexturesinthe

cake.Themuffinsarea good

sourceofvitaminE,biotin and

riboflavin, and fibre.

MAKE

AHEAD

Themuffinswillkeep,

looselycovered,until

thenextday.Reheatfor

5 minutesina 180°C/160°C fan/

gas4 oven.

KNOW-

HOW

Coconutblossomnectaris

a naturalsweetenermade

fromthesapofcoconut

blossomflowers.It hasa subtle

coconutflavour.I likeBiona,

availablefromAmazonandhealth

foodstores.If youdon’thave

coconutblossomnectar,useany

natural/unrefined syrup (see intro).

• 80gunsaltedbutter, melted
  and cooled

drizzle1 tspdatesyrupovereach

oneandstira coupleoftimesto

marbleit throughthemuesli,then

drizzleanother½tspover each one

andscatterwithnuts.

PERSERVING222kcals,5.9gfat

(0.8gsaturated),10.9gprotein,

28.7gcarbs(15.3g sugars), 0.6g salt,

Date&walnut bircher 5.1g fibre

muesli

SERVES4.HANDS-ONTIME 10 MIN,

PLUS OVERNIGHT SOAKING

EverytimeI makethis

breakfastcereal(whichis

namedafterthe19th-century

nutritionistMaximilianOskar

Bircher-Benner),I’mreminded

howheart-stoppinglygoodthe

textureis.Thisversionplays

toitspotentialtobenutritious,

witha zero-fatgreekyogurt,

whilepearsinfusethemuesli

withtheirheadyscent.There

isjusta littleinthewayof

sweeteningwithdate syrup

and a few nuts.

MAKE

AHEAD

Makeuptotheendofstep 1

thedaybeforeyouwantto

eatit.Keepleftovers

coveredinthefridgeforupto2 days.

KNOW-

HOW

Datesyrupisa natural

sweeteneravailablefrom

largersupermarkets and

health food stores.

• 120ggluten-freerolledoats


• 250gfat-freegreekyogurt


• ½tspvanillaextract


• 2 pears,peeled and coarsely
  grated


• Juice½lemon


• 6 tspdatesyrup(seeKnow-how)


• 20g walnuts, finely chopped

1 Puttheoatsina largebowl,cover

plentifullywithcoldwaterandset

asideina coolplaceorthefridge

tosoakovernight(seeMakeAhead).

2 Draintheoatsintoa sieve,giveit

a coupleofshakesandreturnthe

drainedoatstothelargebowl.Stir

intheyogurtandvanillaextract,

thenmixthegratedpearwiththe

lemonjuiceandstirthisin,too.

3 Spoon the muesli into four bowls,

• 180mlwholemilk


• 1 tspvanillaextract


• 2 mediumfree-rangeeggs


• 130gcoconutblossom nectar (see
  Know-how)


• 150gbuckwheatflour


• 125ggroundalmonds


• 2 tspbakingpowder,sifted


• 1 apple,peeled,cored and cut
  into1cmdice


• 150gblueberries


• Icingsugar and ground cinnamon
  to dust

YOU’LLALSONEED...

• 12-holemuffintinlined
  with 12 paper muffin cases

1 Heattheovento190°C/170°Cfan/

gas5.Whiskthebutter,milk,vanilla,

eggsandnectartogetherina large

bowl.Combinethebuckwheatflour,

groundalmondsandbaking powder

inanotherlargebowl.

2 Pourthewetingredientsoverthe

dryonesandstirtolooselyblend

• thereshouldbenotracesofflour,
  butthemixture should appear wet
  andlumpy.
  3 Foldintheappleandtwothirds
  oftheblueberries,thenspoon
  intothepapercasestotwo-thirds
  full.Scatterovertheremaining
  blueberriesandbakefor 25 minutes
  oruntilthemuffinsarerisen, crusty
  andsetinthecentre.
  5 Leavetocool,thendustthe
  muffinswithicingsugaranda
  littlecinnamon(seeMakeAhead).
  PERSERVING196kcals,13gfat
  (4.5gsaturated),5.7gprotein,
  13.7gcarbs(3.2g sugars), 0.3g salt,
  0.6g fibre

NEXT

MONTH

Healthyslow-

cookedwinter

warmer recipes

102 deliciousmagazine.co.uk

your health.

AdaptedfromPlantPower:Protein-rich

RecipesforVegetariansandVegansby

AnnieBell(KyleBooks£17.99).

Photographs:ConPoulos.Foodstyling

and styling: Susie Theodorou