recipes

Zucchini & K4 Cultured Garlic Muffins

Seven golden, crispy, shiny and moist muffins are stacked on black slate with gorgeous side lighting and speckled with green deliciousness.

K4 Mini Savoury Muffins

These nutrient-dense muffins are wonderful for making in advance and keeping in the fridge - they are easy to reach for when you're in a rush. Busy morning? Shove a mini muffin in your face! Powered by K4 Cultured Garlic, this paleo savoury saviour will see you through. They are also good for lunch-boxes and having on the go. 

Ingredients

Makes 24

  • 4 eggs 
  • 3/4 cup cassava flour
  • 2 tbsp tigernut flour
  • 1 tsp gluten-free baking powder
  • Salt
  • 1/3 cup coconut milk
  • 1 cup grated zucchini
  • 3 K4 Cultured Garlic Cloves (grated or crushed)
  • 1/2 cup chopped ham or bacon
  • 1/2 cup grated cheese (optional)

Method

  1. Heat the oven to 180°C
  2. Mix together the eggs, salt and coconut milk.
  3. Add baking powder, cassava flour and tigernut flour, taking care to combine all ingredients well into a uniform batter.
  4. Add the K4 Cultured Garlic, grated zucchini and cheese/ham/bacon. Stir until well combined. 
  5. Pour into mini muffin moulds and bake for 20 minutes until golden.
  6. Leave the muffins to cool in the moulds before turning them out carefully.
  7. Keep them in an air-tight container in the fridge for an easy-to-munch snack in the future.

Using grated zucchini in this recipe is a brilliant example of how to get nutrient-dense with your baking. By lowering the number of ingredients such as fats and carbohydrates and swapping them out for foods that have a diverse range of vitamins and minerals, we provide our bodies with more of what we need and less of what we don’t. Zucchini in this recipe serves to make the muffins moist, the same job that butter would do in most other baking recipes. Instead, we’ve swapped something that is high in dairy fat for something that is mineral rich and has a higher fibre content - you can’t even tell it’s zucchini once everything’s baked together, which makes this muffin recipe so great for kids! They’re getting a great dose of nutrients and having a treat at the same time. Epic Win! 

When selecting zucchinis - instead of picking up the largest zucchini you can find, the smaller, firmer ones are probably best for this recipe. Go for ones that have beautiful, glossy skins with no blemishes.

Pop your zucchinis in an airtight container and put them in the fridge. You could also pop in a piece of paper towel inside the box to absorb any moisture and keep your veggies crisp for 2-3 days. This way they’ll stay perfectly tender instead of mushy.

A quick note on Cassava Flour - quite often the names cassava flour and tapioca flour are used interchangeably. The problem is that these two flours are not the same - there is a distinction. Cassava flour is made from grinding up the dried root, tapioca is just the starch that is extracted from the root. This means that cassava flour has a higher dietary fibre content than tapioca flour, which will have an effect on how your baked goods turn out depending on which flour you use - choose wisely!


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