Phase 1 and Phase 4
For the muffin batter (phase 4 version):
1 1/2 cups sprouted wheat or spelt flour
3/4 cup xylitol- or stevia/pure monk fruit equivalent
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1/3 cup olive oil
1 tsp lemon juice
2 tsp vanilla
1/2 tsp cinnamon
1/3 cup almond milk
1 large Honeycrisp or Granny Smith apple, finely diced (I leave the peel on)
1 tablespoon uncooked rolled oats (optional)
For the Apple Pie Filling:
2 apples- one Granny Smith and one Gala or Honeycrisp, peeled and finely diced
1 1/2 tsp pumpkin pie spice (recipe on my blog)
1/2 cup xylitol or stevia/pure monk fruit equivalent
Pinch of sea salt
1 tsp arrowroot mixed with 2 tsp cold water for a slurry
Preheat oven to 425 degrees. (you will turn down later)
Add the apples to a non stick pan over medium heat. Add the pinch of salt and cook the apples until just soft. Add a splash of water if they start to stick or start to brown. Once the apples are soft, add the sweetener and spices, and about 1/4 cup water. Bring this to a simmer, then add the slurry. Stir until thick and remove from heat,
Add wet ingredients to a large bowl and whisk together. Add half the flour, stir just until combined. Allow to sit for 10-15 minutes. Mix or sift the remaining flour, baking powder, baking soda and salt together. Gently combine with the batter. Fold in diced apple.
Spoon a small amount of batter into muffin tin lined with papers, about a tablespoon of batter. Divide the apple pie filling between each muffin cup evenly. Top with remaining batter until muffin cups are almost full. Sprinkle the raw oats on top of each muffin (optional)
Place pan in oven, and reduce heat to 400 degrees F.
Bake for 18-20 minutes until toothpick comes out clean. Cool.
Makes 12 standard servings of grain and partial fat for Maintenance (p4)
In place of the oil, use pureed raw apple.
Replace the whole egg with 2 egg whites, lightly beaten until frothy
Use unsweetened oat milk instead of almond milk
Makes 6 standard phase 1 servings of grain and partial fruit, for breakfast or lunch
(if you make 12 muffins, you will eat 2 for under 20lbs. For over 20lb goal you will eat 3)