A few weeks ago I decided to use juice and flax seed to make a fruit based mini-muffin as a snack. We were hosting a play date for a baby sitting co-op that my neighbor is putting together. At the meeting I had guests with allergies to eggs and nuts, as well as, gluten and dairy intolerance. One of the guests may have also had an issue with soy.
To get around all these food issues I made a pumpkin muffin using rice flour and juice for the liquid. The muffin turned out pretty tasty, but it was not quite perfect and so warranted a little adjustment. Most of all I was pleased to discover that juice made a perfect substitution for milk in a muffin recipe and so I was quite thrilled this morning to find a box of POM juice on my front porch.
Earlier this fall Id been contacted by POM to see if Id like to try some of their juice in a few recipes. Ive been a pomegranate lover since I was a little kid and my husband and I were definitely early adopters of POM Pomegranate juice; however, in the last few years since having our son weve sort of fallen off the band wagon.
One issue with being gluten free or dairy free or really anything free is that folks who eat these diets are more prone to nutritional deficiencies due to limited food groups. Dairy free folks tend not to get enough calcium and vitamin D. Gluten free folks can easily miss out on fiber and other nutrients found in wheat, rye and or barley. And, so not only is it fun to make a muffin focusing on increasing antioxidants and other nutrients, but it is also smart!
And so, with a box of POM juice in my kitchen I was inspired to make an antioxidant muffin. Pomegranate juice has been all the rage for the last few years not only due to taste and its rich color, but because the fruit is packed with more antioxidants than your average fruit or berry. To make this muffin I decided to combine the antioxidant power of the POM with some organic cocoa powder rich in polyphenols and some flax seed meal to add both fiber and lignans, which are yet another antioxidant powerhouse.
You will also notice that I used raw Agave and cinnamon. Some people like agave, some don’t. If you are in the anti-agave camp feel free to substitute an equivalent amount of honey for similar results. I’ve found that adding cinnamon to recipes with either chocolate or fruit rounds out the flavor. Furthermore, studies show that cinnamon may help reduce both blood glucose and cholesterol. These are not health issues for my immediate family, but they are for much of the population, so whether or not you choose to use agave, I do insist that you make these muffins with cinnamon!
Sift Together Dry Ingredients:
1 and 1/4 cups gluten free flour mix (I used Bobs Redmill)
1/4 tapioca flour
1/4 cup finely ground flax meal
1 tsp baking powder
1/2 tsp baking soda
1/4 cup cocoa powder
1.5 tsp Ener-G Egg Replacer
1 tsp cinnamon
1/2 tsp salt
Add 1/2 cup mixed dried berries after sifting and stir to coat berries with flour.
Mix together Wet Ingredients separately:
1/3 cup canola oil
1/3 cup Raw agave
3/4 cup POM Pomegranate Juice
Preheat oven to 350F. Combine dry with wet ingredients and mix thoroughly. Lightly oil mini-muffin pan (makes 24) or line regular muffin tin with liners. Spoon batter into tin until just below the top of the tin – do not over fill. Bake mini muffins for about 18 minutes and regular sized muffins for about 22 minutes. Muffins should rise gently and be springy to the touch when finished baking. Remove from oven and cool in the tin for 10 minutes. After 10 minutes gently remove from tin and cool on rack for another 10 to 20 minutes.
Serve immediately or eat within 24 hours. Freeze any muffins that are not consumed in 24 hours. Gluten free baked goods tend to taste better when frozen and reheated rather than being left out.
- You can easily substitute the gluten free flour mix with a regular whole wheat flour. If you do so, omit the tapioca flour and reduce the baking powder to 3/4 tsp.
- You may substitute the ener-g egg replacer for one real egg. Add the egg to the wet ingredients and reduce the canola oil by 1 tablespoon.
- You may could also increase the flax meal by one tablespoon and eliminate the egg replacer with no additional alternations.
- If you do not have POM juice on hand you could use another juice; however, if you are looking for pomegranate juice read the labels carefully. In my own research Ive not been able to find another pomegranate juice that is 100% Pomegranate they all seem to be diluted with grape juice or other fruit juices. Also, POM juice is made from 100% California Pomegranates, which is important if you are concerned about clearing of forests elsewhere to grow pomegranate trees.
Nutritional Info for 2 Mini Muffins or 1 regular muffin (recipe makes 24 or 12): 180 calories; 7 grams fat; 22 grams carbohydrate; 2 grams protein; 3 grams fiber.
Disclaimer: The author of this blog did receive complementary POM Pomegranate Juice from POM; however, I have no other agreement with nor have I received compensation from POM other than to use the juice in recipes. I readily agreed to this offer as I am continually looking for healthy and tasty ways to mix up and inspire our everyday foods! Please feel free to add questions or comments below and I will respond as best I can!