Makes 12 Muffins
Prep + cook time:
1 hour
用料
| VEGETABLE FILLING | |
| leek | 1/2 |
| broccoli | 1/2 |
| extra-virgin olive oil | 2 tbsp |
| garlic cloves | 2 |
| finely chopped fresh thyme or oregano | 1 tsp |
| sea salt | ½ tsp |
| freshly ground black pepper | ¼ tsp |
| cooking apple, cored and cut into 1 cm (½ inch) cubes | 1 |
| large handful (30 g/1 oz) spinach, roughly chopped | |
| DRY INGREDIENTS | |
| buckwheat flour | 1 cup |
| rolled oats | 1 cup |
| arrowroot | 2 tbsp |
| baking powder | 2 tsp |
| sea salt | ½ tsp |
| WET INGREDIENTS | |
| free-range eggs | 3 |
| plain unsweetened yoghurt | ⅔ cup |
| extra-virgin olive oil | ½ cup |
| raw honey | 1 tbsp |
| Dijon mustard | 1 tbsp |
| apple cider vinegar | 2 tsp |
| TOPPING | |
| pumpkin seeds |
Broccoli, Spinach and Apple Muffins的做法
Preheat the oven to 200°C (400°F/Gas mark 6), grease a large 12-hole muffin tin or two smaller 6-hole ones and line with parchment paper or paper cup liners. Alternatively, use a silicone muffin tin.
Wash and finely chop the leek, trim and finely chop the broccoli stalk and roughly chop the florets. Heat the oil for the filling in a frying pan (skillet) on a medium heat. Add the leek and broccoli stalk and sauté for 5 minutes. Add the broccoli florets, along with the garlic, thyme and salt and pepper and sauté for a further 5 minutes. Lastly, add the apple along with the spinach and sauté until the other vegetables have softened, the apple is tender and the spinach has wilted. Stir occasionally, to prevent the vegetables and apple from burning. Remove from the heat and set aside while you prepare the dry ingredients.
Put all of the dry ingredients in a food processor and blend on a high speed until well combined and the oats resemble coarse flour. Transfer to a large bowl, make a well in the centre and set aside while you prepare the wet ingredients.
Crack the eggs, add them to the food processor along with the rest of the wet ingredients and blend on a high speed until well combined. Pour the wet ingredients into the well of the dry ingredients and, using a spatula, start folding the wet ingredients into the dry ingredients. Add the broccoli, spinach and apple filling and gently fold until just combined, making sure not to over-mix as this will make the muffins tough.
Divide the batter evenly between the cups of the muffin tin, sprinkle with some pumpkin seeds and bake for about 20 minutes or until golden and a skewer inserted in the centre of one of the muffins comes out clean. Turn the tin around halfway through the cooking time to ensure that the muffins bake evenly.
Remove the muffins from the oven and set aside to cool slightly in the tin before transferring to a wire rack to cool completely or devouring them while still warm.
They can keep for a few days if stored in an airtight container at room temperature. They also freeze well.
小贴士
TIPS:
Try adding some crumbled feta on top along with the pumpkin seeds.
For a vegan alternative, replace the dairy yoghurt with a plant-based yoghurt, and replace the eggs with 3 tbsp of chia seeds soaked for at least 30 minutes in 9 tbsp of filtered water.