Yesterday on Instagram, Twitter and Facebook, I gave you a “hint” of what I was planning on adding to my recipes — chia-quinoa muffins.
This recipe was featured on the WOW! Weight Loss website last week, but I needed to make a few adjustments (think substitutions) to make it gluten-free, dairy-free and egg-free. First, I substituted the wheat and all-purpose flours for a gluten-free all-purpose flour (found mine at Costco). Then I changed out the dairy (Greek yogurt and milk) for dairy alternatives — for me, that means sunflower seed or hemp milk. To change out the egg, I soak 1T chia seeds in 3T water (soak for about 10 minutes), which adds omega-3s and fibre. Now you have a gluten-, dairy-, and egg-free muffin. Okay, but I didn’t stop there. Next I switched the brown sugar for an organic coconut sugar (also from Costco). I thought I should add more fibre too, so I used 2 scoops of Clear Fibre (each scoop adds 9 g of fibre!). By adding fibre, I slow the release of glucose into the bloodstream, offsetting the starch conversion to glucose often associated with gluten-free flours.
As you may have noticed, Costco (at least in Calgary) is getting a number of organic and gluten-free options. I am able to buy gluten-free all-purpose flour, quinoa and chia seeds from Costco now.
I hope you give this recipe a try. It was a hit in our house — not many of those muffins are left for breakfast this morning.