Andrew Scrivani for The New York Times
My son Liam still doesn’t know that the muffins he has been devouring all week are gluten-free. I am a big believer that there is no need to forego gluten unless you are truly gluten intolerant; indeed, nutritionists are concerned that a gluten-free diet can be lacking in essential nutrients and digestive enzymes. But I have a sister who is gluten intolerant, so this year I finally made some forays into gluten-free baking in preparation for her annual visit. When she comes I make sure to pick up plenty of gluten-free pasta and bread for her, and we go to holiday parties armed with gluten-free crackers so she doesn’t have to forego hors d’oeuvres.
This year I decided to experiment with gluten-free pastries. I substituted a commercial gluten-free flour mix for all-purpose flour in a pâte sablée recipe and the resulting cookies and tart shells had a wonderful texture – no threat of toughening the dough by working the gluten too much. But I wasn’t crazy about the flavor because the commercial mix I used had a fair amount of bean flour in it and it tasted too strong.
So I put together my own gluten-free flour mix, one without bean flour, and turned to America’s favorite Gluten-Free Girl, Shauna James Ahem for guidance. I was already thinking about making muffins and I wanted a mix that could replace the whole wheat flour I usually use in conjunction with other grains or flours. Her formula for a whole-grain flour mix is simple – 70 percent ground gluten-free grain like rice flour, millet flour, buckwheat flour or teff (the list on her site is a long one) and 30 percent starch like potato starch, cornstarch or arrowroot. For this week’s recipes, I used what I had, which was brown rice flour, potato starch and cornstarch – 20 percent potato starch and 10 percent cornstarch -- and that’s the basis for the nutritional analyses of this week’s recipes. I used this mix in conjunction with a gluten-free meal or flour, so the amount of pure starch in the batters is much less than 30 percent.
When you bake anything it is much simpler and results are more consistent if you use grams and scale your ingredients. This is especially true with gluten-free baking, since you are working with grain and starch formulas. Digital scales are not expensive and I urge you to switch over to this method if you like to bake. I have given approximate cup measures so the recipes will work both ways, but scaling is more accurate.
Gluten-Free Banana Chocolate Muffins
These dark chocolate muffins taste more extravagant than they are. Cacao – raw chocolate -- is considered by many to be a “super food.” It is high in antioxidants and an excellent source of magnesium, iron, chromium, manganese, zinc, and copper. It is also a good source of omega-6 fatty acids and vitamin C.
75 grams (approximately 1/2 cup) buckwheat flour
75 grams (approximately 3/4 cup) almond powder (also known as almond flour)
140 grams (approximately 1 cup) whole grain or all-purpose gluten-free flour mix*
32 grams (approximately 6 tablespoons) dark cocoa powder
10 grams (2 teaspoons) baking powder
5 grams (1 teaspoon) baking soda
3.5 grams (rounded 1/2 teaspoon) salt
100 grams (approximately 1/2 cup) raw brown sugar or packed light brown sugar
2 eggs
75 grams (1/3 cup) canola or grape seed oil
120 grams (1/2 cup) plain low-fat yogurt or buttermilk
5 grams (1 teaspoon) vanilla extract
330 grams ripe bananas (peeled weight), about 3 medium, mashed (1 1/4 cups)
115 grams (about 2/3 cup) semi-sweet or bittersweet chocolate chips or chopped bittersweet chocolate
*For the gluten-free flour mix I used 98 grams (about 2/3 cup) rice flour and 42 grams -- about 1/3 cup -- of a mix of cornstarch and potato starch)
1. Preheat the oven to 350 degrees. Oil or butter muffin tins. Sift the dry ingredients into a large bowl. Pour in any bits that remain in the sifter.
2. In another large bowl or in the bowl of a standing mixer fitted with the whip attachment beat together the oil and sugar until creamy. Beat in the eggs and beat until incorporated, then beat in the yogurt or buttermilk, the vanilla and the mashed bananas. Add the dry ingredients and mix at low speed or whisk gently until combined. If using a mixer, scrape down the sides of the bowl and the beaters. Fold in the chocolate chips.
3. Using a spoon or ice cream scoop, fill muffin cups to the top. Place in the oven and bake 30 minutes, until a muffin springs back lightly when touched. Remove from the heat and if the muffins come out of the tins easily, remove from the tins and place on a rack. I like these best served warm, but if they don’t release easily allow them to cool, then remove from the tins.
Yield: 16 muffins (1/3 cup capacity)
Advance preparation: These keep for a couple of days out of the refrigerator, for a few more days in the refrigerator, and for a few months in the freezer.
Nutritional information per serving: 217 calories; 10 grams fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 3 grams monounsaturated fat; 24 milligrams cholesterol; 29 grams carbohydrates; 2 grams dietary fiber; 251 milligrams sodium; 4 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
Recipes for Health: Gluten-Free Banana Chocolate Muffins
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Recipes for Health: Gluten-Free Banana Chocolate Muffins
