We’ve been making these muffins for years!
Not only are they super easy and flexible, they’re really scrumptious.
Make these whole grain muffins as-is, or use the general formula of this recipe to use your own add-ins and flavors. Enjoy!
Why Soaked Muffins?
Whole grain flours, just like whole grains, contain phytic acid and enzyme inhibitors. The grain was ground up into flour, but nothing’s been done to neutralize these anti-nutrients that would inhibit mineral absorption or prevent optimum digestion.
When we add a soaking stage to a recipe, the soaking of the flour in an acidic liquid neutralizes some or most of the phytic acid. And, the baking deactivates the enzyme inhibitors.
Soaking is very simple. You combine the flours/grains in a recipe with liquid (water or milk) and an acid.
Then you let it “soak” for 7 to 8 hours or overnight. Finally, you bake!
You might also be interested in the Basic Sprouted Muffin, which uses sprouted flour. Sprouted flour digests like a vegetable, and sprouting also neutralizes phytic acid and increases certain vitamin levels.
Whole Grain Soaked Muffins
A family favorite, these whole grain soaked muffins are super easy and flexible! Gluten-free? Check! Dairy-free? Check! It's a simple recipe formula that consistently delivers gut-friendly, delicious muffins perfect for breakfast, snacks, or even dessert! With one basic recipe (and FREE video instructions!), you can make lemon poppyseed, chocolate chip, cinnamon apple... any flavor you love or crave. Kids love them, and so do adults.
- 1-1/2 cups whole wheat pastry flour or whole wheat flour, spelt flour, or einkorn flour (or your favorite gluten-free flour blend or homemade gluten-free blend by mixing equal parts buckwheat, millet, sorghum and sweet rice flours)
- 1/2 cup rolled oats
- 2 tablespoons raw apple cider vinegar or whey, lemon juice, Kombucha, water kefir, yogurt, dairy kefir, or sourdough starter
- 1 cup raw milk or best you can buy (or non-dairy milk of choice)
- 2 organic or pastured eggs
- 1/2 cup Rapadura or Sucanat, or evaporated cane juice
- 1 teaspoon vanilla extract
- 1/2 cup coconut oil melted
- 1 teaspoon sea salt
- 2 teaspoons baking powder
- 2 teaspoons ground cinnamon optional
- 1 teaspoon ground ginger optional
- 1/4 teaspoon ground nutmeg optional
- 1/2 cup raisins optional
- 1/2 cup soaked and dehydrated nuts optional
- 1/2 cup unsweetened shredded coconut optional
- 1 cup shredded apple or zucchini or carrot (additional moisture may require additional cooking time)
In mixing bowl, combine flour, rolled oats, apple cider vinegar, and milk.
Cover and let soak overnight, up to 24 hours.
When ready to bake, preheat the oven to 375 degrees Fahrenheit.
In separate mixing bowl, whisk together eggs, sweetener, and vanilla.
While whisking (to avoid cooking the eggs if the coconut oil is on the warm side), add in the coconut oil.
Whisk until smooth.
Add salt, baking powder, and spices to the wet ingredients. Whisk fully.
Add wet ingredients to the soaked flour mixture. Mix until smooth. It may take 3 to 5 minutes because the flour mixture gets thick and pasty during the soaking time.
Add add-ins and mix to incorporate.
Fill oiled muffin tin (or paper- or silicone-lined muffin tin) with the batter to a generous three-quarters full each.
Bake for 20 to 25 minutes, until a toothpick inserted in the center of a muffin comes out clean and muffins are golden brown.
Take out of oven and transfer muffins to a cooling rack.
If using paper or silicone liners, allow to cool for 15 minutes before trying to pop one of the liner. Store in an airtight container when fully cooled. Keeps a few days.
Refrigerate to keep good up to a week. These freeze beautifully!
Low Vitamin A Variation: Use whole white wheat or spelt flour, or gluten free flour blend; non-dairy acid for soaking; water or almond, macadamia, or oat milk instead of raw milk; gelatin egg substitute instead of eggs; coconut sugar for the sweetener; and omit vanilla extract.
Egg-Free Variation: Mix together 2 tablespoons ground up flax seeds or chia seeds with 6 tablespoons water. Allow to sit for a few minutes, or until it gels. Or, whisk together 2 tablespoons gelatin with 2 tablespoons hot water, then add 1/4 cup warm water. Whisk with the sugar, then proceed with the rest of the recipe.
Gluten-Free Variation: Combine equal parts of: buckwheat, millet, sorghum and sweet rice. Store this mix in an airtight container and use as you would regular flour. Also, adding 1 tablespoon xanthan gum will help them hold together instead of crumble.
Looking for other healthy muffin recipes? Check these out!
- Healthy Gluten-Free Double Chocolate Zucchini Muffins (Paleo)
- Soaked Apple Cinnamon Muffins
- Chocolate Chip Banana Muffins (Gluten-Free)
- Blueberry-Lemon Muffins
- Coconut Sourdough Muffins
Do you have a favorite muffin recipe? Will you try these soaked muffins?
...without giving up the foods you love or spending all day in the kitchen!
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