This recipe is an adaptation of my cultured barbecue sauce. As I said in that post, among the first ferments I attempted was barbecue sauce. Since my Hashimoto’s Diagnosis I have been honing what I can and cannot consume… so this barbecue sauce is sans […]
Since my diagnosis with Hashimoto’s I’ve had to avoid a lot of things I love. I can’t say ketchup is up there at the top but I do like it once in a while with truffle salted sweet potato fries. As nightshades are no longer […]
No Sugar, Paleo, Chocolate, Espresso, Nut-free, Keto-Cycling Protein Muffins
This is a recipe I have been working on for months, trying to come up with a guilt-free antioxidant and protein rich breakfast muffin. It came out of the time of year when the greens do not last long and so my go-to make ahead summer smoothie gagged me with the unmistakable aftertaste of rotting veg. Yep. Sorry for the disturbing imagery. Talk about April foolery. It was more disturbing to take a gulp and have to pull over to spew out the car door with the background sounds of bewildered and concerned little voices crying “mommy are you okay!?” At this point I should probably tell you that I am one of those queens of TMI and it is all or nothing with me.
I love beetroot, coffee and dark chocolate so this is a win for me. If you’re not a fan of beets you can sub with butternut squash or zucchini… but it won’t have that red velvety pop.
A note on sweetness if you haven’t figured it out already. I DO NOT HAVE A SWEET TOOTH. I prefer things less sweet and tend to gag if anything is overly sweet. So if you are a sweetie, I recommend adding a 1/4 cup of sukrin fiber gold syrup or more allulose. And if you wonder why I use so many different natural sweeteners; it is because each one comes with it’s own aftertaste when used in excess. I have taken to creating blends to have on hand for simplicity as each one brings up the sweetness in it’s own way, so together they culminate into an “all purpose” sugar of sorts.
Beetroot (beets) are chockers with phytonutrients and trimethylglycine (TMG) which have been shown to have anti-inflammatory properties as well as fight cancer and detoxify the body. They are also high in lutein, which promotes eye health. This in concert with raw cacao and espresso makes for a great morning (or mid morning) pick me up. In essence, these muffins are jacked up.
So here is a healthy and completely justifiable chocolate muffin. You’re welcome.
Yields 12 Standard or 6 Jumbo Muffins
- 1/2 cup roasted & peeled beetroot (1-2)
- 1/4 cup coconut oil, melted
- 3/4 cup coconut kefir yogurt or milk kefir (can sub full fat coconut milk + 1 tsp cream of tartar)
- 3 free running farm-raised hen eggs OR psyllium husk, chia or flax “eggs”. (I prefer chia soaked in cold brew for an extra coffee punch)
- 10-15 drops liquid stevia
- 3/4 cup granulated natural sweetener: I use a blend of 1/2 cup allulose (anti-inflammatory sweetener extracted from figs) and 1/4 cup chicory fiber sweetener*
- 2 tsp pure vanilla extract or paste
- 1/2 – 1 Tbsp finely ground espresso (leave out or use co2 or swiss water decaf if you are feeding to children)
- 1/2 teaspoon sea salt or pink salt
- 1/2 teaspoon baking soda
- 3/4 cup cacao powder
- 1/4 cup (1 scoop) pea protein, arrowroot or collagen peptides powder
- 1/4 cup coconut flour (more or less depending on brand)
- 1/4 cup coffee or water (more or less depending on the thickness of your batter)
- 1/2 cup (350g) keto or paleo dark chocolate chips** plus more for the tops.
*You can sub 3/4 cup maple syrup if you don’t care about the sugar content… I will sometimes partially sub when I’m making them for other people.
**I use Lily’s stevia sweetened chocolate chips mostly because they are sugar free but at times I have used Enjoy Life dark chocolate chips, semi-sweet chips or Pascha 85% dark chocolate chips if I am making them for non-keto people.
Roast beetroot in a cast iron or sheet pan at 400ºF/200°C for 40 to 60 minutes, depending on size. Let cool a bit and then peel and discard the skins. Set aside the peeled beetroot for the blender. If you don’t have a blender, you can try grating it but the texture will be different.
Preheat oven to 350ºF/175°C
In a high powered blender add the beetroot and wet ingredients and blend until smooth.
Follow with dry ingredients and mix. Scrape down the sides and mix again.
I do this in a Vitamix but you can do it in a mixer or bowl if you reverse the order of ingredients: Combine dry ingredients in a medium sized bowl and mix. Combine wet ingredients in a small bowl and mix. Pour the wet into the dry and fold until combined.
I like to spray the muffin cups with a bit of coconut oil before I pour the batter in. Leave about a 1/4” or half a centimeter at the top to allow them to puff up.
Bake for 20 +/- minutes, depending on your oven. They are done when you can just tap one with a finger without making a depression.
Take out immediately and let cool.
Above: the jolly green giant hummus topped with organic hempseed for protein and fancy pants presentation. Green Giant Kale & Broccoli Fermented Hummus Sooo…. Thanksgiving happened. Sandwiched between having a wicked flu myself and dealing with a full night and day of helicopter vomit with […]
Above: the gorgeous hot pink hummus topped with organic hempseed for a kick of protein and contrast. Cultured Roasted Beetroot Hummus Okay, so a quick word about fermenting beans and legumes. Generally beans are not beloved by paleo or keto folks because they contain a […]
Fermented Beetroot (Beets) for salads, mezza style platters and… fermented beetroot hummus!
Okay, so I try not to talk to much about non-food stuff but I promise this is related. One of the first Aussie food things I learned to do was to make homemade canned beetroot. I grew up hating the stuff… when I moved to Scotland it was likewise awful. But then I went to Australia to meet Steve’s family and I’m fairly certain there was a big tub of it sitting on nearly every table at friends and family’s houses. It was a side to nearly every meal… and the reason was because it tasted awesome with all the Aussie platters and pretty much all summer food. So… I found an Australian recipe and learned to can it myself. We enjoyed it for years on grilled cheese sandwiches and in salads but when life got a bit more stressful my already high sugar sensitivity went through the roof and I needed to find a new way to prepare my favorite things. In came Nourishing Traditions and a whole wide world of cultured foods was opened to me. Once I got through the extreme language I saw the value in the foods and way of preparation used. I’m sure it helped that from the very first experiment I fell in love with the flavors of ferment. I started on milk kefir, and found a budget friendly friend in fermenting hummus. Began making my own Ginger Beer (Ginger Whiskey as my husband calls it) and found for myself that the probiotics themselves also helped with my genetic predisposition for anxiety. (Thank you, Scottish roots). So I’ll shut up now, but all that to say I was pleasantly surprised to find a way of preparing one of my favorite vegetables that brought it to life rather than just baked the life out of it, though I still like that as well.
I did this recipe in a 2 Liter Kilner swing top canning jar but you can adjust proportions to your liking.
Fermenting lids and weights are helpful but you can do this with stainless steel or plastic lids… or swing top like this one. In place of a weight you will need a sanitized jar small enough to insert on top of the veg. Another trick is to fill a clean ziplock back with water and stuff it in. I have done this when using a bigger jar like with Kimchi.
- 1-2 bunches beetroot, depending on the size of your jar or jars.
- 1-2 Tablespoon kosher salt, sea salt or pink salt
- Glass jar, sanitized
- Fermenting weight or small jar, sanitized
- Make sure all your tools are clean and washed with hot soapy water and rinsed.
- You can sanitize your jars in the dishwasher but I tend to put mine in the oven. I set it to 170 degrees Fahrenheit (the lowest temp) and place my jars and weights on a cookie sheet with a silicone baking mat to prevent slipping. I leave them in at that temperature for 2-5 minutes while I’m prepping the veg.
- Remove beetroot leaves and “tail” with a clean knife.
- You can use a mandolin or a sharp chef’s knife and slice the beetroot thinly and evenly. About 1/4″ or slimmer if you can as it makes for awesome texture and layering.
- Fill your sanitized jar with washed, unpeeled and sliced beetroot.
- Leave 2-3″ room at the top for placing the fermenting weight… and you’ll still want 1-2″ room to prevent explosions.
- Dissolve 1 tablespoon pink salt or sea salt per 2 cups warm non-chlorinated water and pour over the top, repeating until all your veg is covered. Insert sanitized jar or weight to keep vegetables submerged. Close lid.
- If you do not have fermenting or swing lids, set the lid loosely and cover with a towel to keep bacteria out. Wait 3-7 days, depending on your taste.
I love this in salads and paleo wraps and mezze platters. I’ve done this with Golden and Chiogga Beetroot as well but the red is still my favorite for fermenting.
The colors are gorgeous and the healthy bacteria are a boon! 🙌🏼