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Tuesday, March 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Carrot Muffins - 9g Carbs, 5g Fiber

Carrot Muffins - 9g Carbs, 5g Fiber

From: Wheat Belly Cookbook by William Davis, MD

If you're looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flax seeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing.
Servings: 12

1 1/2 cup almond meal/flour
1 cup chopped pecans
1/2 cup ground golden flax seeds
2 tsp ground cinnamon
1 1/2 tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp sea salt
1 cup shredded carrots
2 Tbsp orange peel
1/2 cup raisins (optional)
2 eggs, separated
1/2 cup xylitol OR 1/4 tsp liquid stevia or to desired sweetness
1/2 cup sour cream OR coconut milk
1/4 cup coconut oil, extra-light olive oil, or butter, melted
1/2 cup applesauce
1/4 tsp cream of tartar

1. PREHEAT the oven to 350 degrees F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flax seeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

Servings: 12
Nutrition per Muffin: 248 Calories, 22g Total Fat, 6g Sat Fat, 255mg Sodium, 6g Protein, 9g Carbs, 5g Fiber