Sometimes I fail epically in the kitchen. This is a result of spending years and years attempting to create low carb, lower calorie, whole food, nutritious meals and recipes. It takes many experiments with different ingredients at different ratios in various combinations. Don’t worry; as a scientist I am used to failure.
Well I feel that I succeeded with these Berry and coconut muffins. It is difficult to make muffins with a light texture when eliminating grain flours, so for these muffins I used ½ cup of rolled oats ground into oat flour. Making your own oat flour is quite a good option health wise when you compare this to all-purpose, white wheat flour. Rolled oats contain 67 grams of carbohydrates/100 grams, 10.4 grams of dietary fibre/100 grams and about 13 grams of protein/100 grams. On the other hand, all-purpose, white wheat flour contains 76 grams of carbohydrates/100 grams, only 3 grams of dietary fibre/100 grams and 10 grams of protein/100 grams. I also included coconut flour to reduce the carbs and increase the fibre content. The moisture was provided by coconut milk, Greek yoghurt and egg whites, while the berries plus the coconut essence provided the flavour. I sweetened the muffins with stevia. So overall, compared to a traditional, store bought muffin, these muffins are most definitely lower in carbs and higher in nutritional value.
Oh I almost forgot the Lemon cottage cheese topping. Don’t be fooled by this 1980’s diet food. I predict that cottage cheese is going to make a come back. I love the stuff. It is low in carbs (6.1 grams/100 grams) and low in fat (2.2 grams/100 grams) but has a decent amount of protein (10 grams/100 grams) with a nice texture. I processed it with Greek yoghurt, lemon juice, lemon zest, stevia and vanilla extract to create a delicious creamy topping for the muffins. I also enjoy cottage cheese with scrambled eggs, in smoothies and in salads.
Lower carb berry and coconut muffins with Lemon cottage cheese topping
Makes 6 muffins
½ cup rolled oats
½ cup coconut flour
¼ cup desiccated coconut
2 tablespoons stevia
1 teaspoon baking powder
6 – 7 strawberries, washed and tops removed
½ cup frozen blueberries
1 teaspoon coconut essence
¾ cup coconut milk
½ cup Greek yoghurt
2 egg whites
Lemon cottage cheese cream
¼ cup cottage cheese
½ cup Greek yoghurt
½ tablespoon fresh lemon juice, strained
¼ teaspoon lemon zest
1 tablespoon stevia
½ teaspoon vanilla extract
Measuring cups and spoons
Large mixing bowl
Muffin tray (I used a non-stick silicone muffin tray)
Small mixing bowl
Small strainer (for lemon juice)
Fine grater (for lemon zest)
- Preheat the oven to 160°C. Add the rolled oats to a food processor and process until a coarse flour is achieved (it won’t be quite as fine as all-purpose wheat flour). Tip the oat flour into a large mixing bowl.
- Add in the coconut flour, stevia and baking powder and mix to combine.
- Add the strawberries to the rinsed food processor and process until they are finely chopped. Add the strawberries along with the remaining ingredients to the dry ingredients in the large mixing bowl. Mix well to combine the wet and dry ingredients.
- Divide the muffin mixture evenly between the pans of a 6-pan muffin tray. Bake for about 40 minutes at 160°C.
- While the muffins are baking, prepare the Lemon cottage cheese topping by adding all the ingredients to the food processor and processing until a smooth and even consistency is achieved. Allow the muffins to cool completely before spreading them with the Lemon cottage cheese topping.