My friend Ross Kamens and I were taking a break on a huge Teton hike. He shared with me his bean muffins. We were talking about ditching flour in baking. Ross is a big time pro chef who has spent the last 2 years in his test kitchen playing with gluten-free alternatives. What has he discovered? Beans.
Ross doesn’t share all his recipes with me because they are his braintrust and what makes him super cutting-edge and valuable. Left to my own resources, I made this up and ate 3 right away. Yum.
Cooking Beans in Baking Muffins + Cakes
Cooked beans have a history in baking in Asian and South American cuisine. They are nothing new. But it’s new to me, so I’m assuming it may be new to you too. I have a huge love of pastries … but my lymph system is challenged by flours of all sorts.
Beans and baked goods are both tough on our digestive fire – or agni. When our agni is challenged it creates a host of issues for our immune system. To get away with eating baked goods- you can use beans instead of flour, use some flax to keep things moving down the line, and add plenty of spice to get the nutrients and protein out of the beans. No weird soy protein fillers or heavy fats in these babies. Just omega-3′s and lots of love.
Blueberry Agni Muffins
Recipe makes 18 small muffins or 12 big ones.
What you need:
- 1/2 cup flax seeds
- 2 cups cooked beans (garbanzo seeds or white beans)
- 1/2 cup cooked bean liquid
- 2 small apples or 1 big beans, cored and chopped into a few chunks.
- 1/2 cup maple syrup
- 1/3 cup date sugar
- 1 tsp. baking powder
- 2 c. gluten-free oats
- 1 tsp. vanilla extract
- spices of your choice: lemon peel, cinnamon, cardamom, candied ginger, ginger root, or dried ginger, mace, nutmeg or vanilla beans. You might try 1 tsp. cinnamon, 1 tsp. grated ginger and 1 tbsp. candied ginger finely chopped. Or lemon peel from 1 lemon, 1 tsp. cardamom, 1/2 tsp. cinnamon and a dash of mace. Get creative.
- 2 c. blueberries
Preheat oven to 325, unless you are using a dehydrator.
Line your muffin tins for 18 muffins
In your blender:
- 1/2 c. flax seed (or flax seed powder)
Blend your flax seeds into a powder. Dump into a large bowl. Into the blender, add the cooked beans, the bean liquid and the apples. If using canned beans, rinse them well, and use up to 1/4 cup of water to blend the mixture. Dump mixture into the bowl.
Into the large bowl, add the remaining ingredients, except the blueberries. Mix well. Taste. Adjust spices as necessary.
If using a conventional oven, scoop into muffin tins. I fill mine to the top, but not over.
Bake at 325 for 50 minutes. Check. If too moist, bake another 10 minutes. Or:
Dehydrate at 115′ for 8-12 hours. If using a dehydrator, you can still use muffin liner. Simply put the whole muffin tray into the dehydrator for 4 hours, then take the muffin liners out of the tray and set directly on the dehydrator screens