Carrot Cake Muffins
These Carrot Cake Muffins are made with sprouted sorghum flour and other healthy ingredients for an allergen-friendly muffin.
Interested in baking with sprouted flours? In this quick primer we’ll explore the benefits of sprouted grains and where to find sprouted grain flours.
What Are Sprouted Grains?
When grains are sprouted, they are soaked and given the time to germinate and grow a tail-like sprout. The sprouting process offers several nutritional benefits. Sprouting grains activates the enzymes within the plant that aid in digestibility, which may help increase the absorbability of the vitamins, minerals, fiber, and protein in the grains. Levels of phytic acid, a compound found in grains that can block the absorption of certain minerals, is significantly reduced during the soaking and sprouting process. The growing process that occurs during sprouting also reduces the glycemic index of the grain, causing a lower rise in blood sugar levels when eaten, which can be particularly beneficial for individuals with carbohydrate sensitivity.
For those with celiac disease or gluten intolerance, even gluten-free grains can cause cross-reactive symptoms such as bloating and stomach pain. Because of their easy-to-digest nature, sprouted grains and sprouted grain flours are often much better tolerated by those with sensitive systems than non-sprouted alternatives.
Where to Find Sprouted Grain Flour
While grains can be soaked, sprouted, dried, and milled into flour at home, a much less labor-intensive alternative is to purchase sprouted flours. They have become widely available in recent years with home bakers’ growing interest in baking for digestive health and gut support. Look for sprouted grain flours at natural food stores or online retailers such as Nuts.com, Thrive Market, Bob’s Red Mill, and Vitacost. Gluten-free flours that are often sold sprouted include brown rice flour, sorghum flour, and chickpea (garbanzo bean) flour.
How to Bake with Sprouted Flour
The great news about baking with sprouted grain flour is that you can use it just like you would non-sprouted flour. You may even find that your baked goods have a softer, less bitter flavor, as sprouting can reduce the bitter coating on grains that can sometimes lead to an unpleasant aftertaste. As with all flours, we recommend storing them in the refrigerator or freezer to prolong the shelf life and keep their flavor fresh.
Carrot Cake Muffins
- 1½ cups (180 g) sprouted sorghum flour (or regular sorghum flour)
- ½ cup (64 g) tapioca flour
- 1½ teaspoons (6 g) baking powder
- ½ teaspoon (2.5 g) baking soda
- 1 teaspoon (2.6 g) ground cinnamon
- 1 teaspoon (1 g) ground ginger
- 2 teaspoons (4 g) finely grated orange zest
- ¼ teaspoon (1.5 g) kosher or fine sea salt
- ½ cup (80 g) pitted Medjool dates (about 6-8 dates)
- 1 cup (240 mL) hot water
- 2 tablespoons (15 g) ground flaxseeds
- 1 tablespoon (15 g) whole psyllium husks
- ½ cup (120 mL) melted coconut oil or other oil of choice
- ½ cup (120 mL) unsweetened applesauce
- ½ cup (95 g) coconut sugar
- 1½ cups (75 g) grated carrots
- Preheat the oven to 350ºF. Line 12 cups of a standard muffin pan with paper liners.
- In a large mixing bowl, whisk together the flours, baking powder, baking soda, cinnamon, ginger, orange zest, and salt.
- Place the dates in a bowl and cover with the hot water. Let rest for about 15 minutes. Add the dates and water to a blender with the flaxseeds, whole psyllium husks, coconut oil, applesauce, and coconut sugar. Blend until very smooth. Pour into the dry ingredients and stir to combine. Stir in the grated carrots.
- Divide the batter evenly among the lined muffin cups, smoothing tops. Bake for 25-30 minutes until golden brown. Allow muffins to cool in the pan for 10 minutes, then transfer to a wire rack to finish cooling. Cool completely before serving. Store in an airtight container in the refrigerator.
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