低醣藍莓瑪芬 Low-carb Blueberry Muffins

含製作方法和營養標籤(Including instructions and nutrition label)

大家好,今天要分享的低醣食譜呢,是非常濕潤美味的藍莓瑪芬。雖然這一個瑪芬的淨碳水不到 5 克,但嚴格來它不算是生酮瑪芬,因為其中一個材料是無糖蘋果泥,有的人認為蘋果泥不算是生酮食材,但是我自己覺得 OK,如果你是吃很嚴格的生酮,那你可以試試看把蘋果泥換成南瓜泥或是融化奶油,但是我沒有試過,所以成品就得靠你試吃了。但我真心覺得蘋果泥是讓這個瑪芬好吃的關鍵之一,如果你不介意蘋果泥,也願意把這 5 克算進你的碳水量,那就來試試看這個食譜吧!雖然這個瑪芬不是嚴格生酮,但絕對是低碳低醣喔~我參考的原始食譜是個傳統的藍莓瑪芬,然後我將食材換成生酮可以吃的,再加上一點我自己的調整。

Hello guys, today I will be sharing with you a very moist and tasty recipe of low-carb blueberry muffins. The net carb of each serving is less than 5 grams but still, strictly speaking, I can’t call it Keto friendly since I used unsweetened applesauce in my recipe, an ingredient some people categorized as dirty or lazy keto. But for me I think it is okay. If you are on the clean keto team, you can probably swap the applesauce with melted butter or pumpkin puree but I can’t really tell you how it’d turn out since this recipe is only tested as written. I do believe that applesauce is one of the key reasons that this muffins are so moist and nice. Anyways, if you think applesauce is okay and would plan ahead for those 5 grams and fit this muffins into your diet, then you can give it a go. It is definitely a low-carb blueberry muffins though.  The original recipe I made reference to is a traditional blueberry muffins, and I use ingredients that are keto friendly instead and made a few adjustments.

 

開始製作之前的小建議:

1. 準備兩個大盆,一個放乾的材料,一個放濕的材料。
2. 食材攪拌均勻即可,不需要過度打發。
3. 雞蛋要室溫。
4. 材料的份量儘量準確。
5. 建議用烘焙用的矽膠模具,如果是一般瑪芬烤盤的話,一定要記得噴一層椰子油,不然會沾黏。
6. 如果藍莓不是已經洗好的,記得洗完以後要完全瀝乾。
7. 我用的甜味劑/代糖是赤藻糖醇和甜菊糖液,這兩個綜合在一起可以蓋掉赤藻糖醇的金屬量感後味,我覺得很成功。如果你想要使用其他的代糖,請自行上網轉換用量。
8. 藍莓我用了 125 克,因為愛爾蘭這邊一盒就是這個大小,你可以用少一點,減少碳水量,但是至少用 100 克,這樣瑪芬才會又香又濕潤。
9. 瑪芬烤到金黃但是中心還沒烤透的時候,我會在上面蓋一層鋁箔紙,預防瑪芬烤焦。

There are a few tips for you before you jump right in to preparing these yummy fellows.

1. Prepare two bowls, one for wet ingredients and the other for the dry ingredients.
2. Whenever I say mix well, do stir gently and do not over beat the batter.
3. Use eggs at room temperature.
4. Measure everything as precisely as you can.
5. Use a silicone muffin pan or spray your muffin pan with coconut oil otherwise they stuck to the pan.
6. If the blueberries are not pre-washed, make sure you dry them properly after you wash them.
7. Sweeteners I used in this recipe are Erythritol and Stevia drops, this combination can hide the almost metallic aftertaste from Erythritol. If you want to use other sweeteners, you can use a sweetener converting chart online.
8. I used 125 grams of blueberries since that’s the amount of one package in Ireland, you can use less to cut even more carbs but I’d suggest that you use at least 100 grams so the muffins would be moist and pretty.
9. When I see the muffins in the oven are already golden brown but not fully baked in the center, I place a layer of tinfoil on top of the muffins to avoid burnt muffins.

 

所需要的材料(12 個藍莓瑪芬):

3 杯 杏仁粉 *烘焙用的,不是沖泡的飲品喔。
4 大匙 椰子粉 *烘焙用的細粉
1 茶匙 泡打粉
1 茶匙 小蘇打
1/2 茶匙 海鹽
1/2 杯 赤藻糖醇
1 茶匙 甜菊糖液
6 大匙 椰子油
3 顆雞蛋 *大的,室溫。
2 茶匙 香草精
1/2 杯 無糖蘋果泥
125 克 新鮮藍莓

Okay, now lets take a look at the ingredients (12 servings):

3 cups of Almond Flour
4 tbsp of Coconut Flour
1 tsp of Baking Powder
1 tsp of Baking Soda
1/2 tsp of Sea Salt
1/2 Cup of Erythritol
1 tsp of Stevia drops
6 tbsp of melted Coconut oil
3 large Eggs at room temperature
2 tsp of Vanilla Extract
1/2 cup of unsweetened applesauce
125 grams of fresh Blueberry.

 

做法:

1. 烤箱預熱攝氏175 度,備好瑪芬烤盤。
2. 將所有乾的材料混合均勻。
3. 將所有溼的材料以手持攪拌機,攪拌均勻。
4. 將乾材料加到溼材料裡,以刮刀等器具攪拌均勻,不要過度打發。
5. 將藍莓加進去,輕輕地攪拌均勻。
6. 讓麵糊靜置約 10 分鐘,你也可以休息一下。
7. 將麵糊平均分配到 12 個瑪芬模具裡,烘烤至表面金黃、中心以牙籤測試不會沾黏,烘焙時間約為 24 到 28 分鐘。
8. 烤好後放涼了才脫模,至少 20 分鐘。
9. 開吃!

Instructions:

1. Preheat the oven at 175°C and prep your muffin pan.
2. Put all the dry ingredients in one bowl and mix well.
3. Put all the wet ingredients in one bowl and use a electric hand mixer to beat them together. Make sure it is blended evenly.
4. Stir in all the dry ingredients into the batter and mix well.
5. Gently fold in the blueberries.
6. Let the batter sit for about 10 minutes while you take a tiny break.
7. Divide the batter into 12 muffins and bake until they turn golden brown. Use the toothpick method to check if the center is done. The baking time is about 24 to 28 minutes.
8. Let the muffins cool down completely before you take them out.
9. Enjoy!

 

杏仁粉很貴,這類的生酮烘焙材料也都不便宜,所以這個藍莓瑪芬成功出爐的時候我超級滿意的,簡直鬆了一口氣。而且瑪芬很溼潤,沒有奇怪的後味,我一開始做生酮甜點就有後味的問題。有的人說可以試試看羅漢果代糖,但是羅漢果太貴了,我還是乖乖用我的赤藻糖醇和甜菊糖液。這個藍莓瑪芬如果配上一球生酮香草冰淇淋,或是一點奶油乳酪一定很好吃!大家也試做看看吧,再和我分享你們的成果!

Almond flour ain’t cheap and keto baking is always much more expensive than traditional backing so it was such a relief for me that this blueberry muffins turned out tasty and moist without wired aftertaste which is sometimes an issue for me when it comes to keto baking. I’ve never tried monkfruit sweeteners though many people say it is really good it is just a bit too expensive for me. So for now I’ll just stick with Erythritol and Stevia drops. I’m sure this blueberry muffins go well with a scoop of keto vanilla ice cream or some cream cheese! Give it a go and let me know how it goes.

 

這個slideshow需要JavaScript。

Lowcarb blueberry muffin
一個低醣藍莓瑪芬:260 大卡、總碳水 10 克。

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2則留言 追加

  1. thesweetworldsite 說道:

    These muffins look so delicious! Following for more great recipes. Thanks for sharing! I recently made flan and it was fantastic. Here is the recipe if you’d like to give it a try too 🙂
    https://thesweetworldsite.wordpress.com/2018/08/28/flan/

    Liked by 1 person

    1. ishanlin 說道:

      Your flan looks fantastic! I will definitely give it a try! Thank you so much for your comment.

      Liked by 1 person

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