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The Free From Fairy

The Free From Fairy

Home ยป Free From Recipes ยป Dairy-free Recipes ยป Pack-A-Punch Savoury Muffins

21st January 2015 ·

Pack-A-Punch Savoury Muffins

Dairy-free Recipes· Free From Recipes· Gluten Free Bread Recipes· Gluten Free Recipes· Gluten Free Side Dish Recipes· Gluten Free Snack Recipes· Nut Free Recipes· Refined Sugar Free Recipes· Soya Free Recipes

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Today I had a lucky escape!

After a barely-awake shower I stumbled down the stairs, turning on the living room light as I dragged myself to the kitchen to make breakfast.

Immediately I was chastised by Roo and Pickle…

“Don’t put the light on! We’re having a disco!” they screamed as they emerged from the toy cupboard with the neccessary disco lights (the Playmobil ambulance and fire engine)!

It felt as though I was entering ground hog day, after being subjected to similar a few days ago.

Something happened though.  I am not sure what it was, but instead of having a disco lasting all morning until school (that is a very very long time when you are not a morning person I can tell you!), it only lasted 5 minutes before they turned into gerbils and began giving birth (yes, welcome to my world!).

Anyway, anything is preferable to the disco (rave)!

So, it is with relative calm that I share this recipe!  Bear with me on it.  I know you are not big fans of sardines but you really really should give them a go!

Almost everything I have put in these muffins is there to boost the nutritional punch you get from the food you eat…it is also there to help build Roo’s tooth enamel which you may know she has problems with due to her coeliac disease.

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Sardines – contain healthy unsaturated fat that can help lower cholesterol and reduce your risk of heart disease.  They contain high levels of bone-building calcium along with iron, phosphorous, magnesium and zinc all of which can help build a strong skeleton and boost your immune system.  They also contain vitamin D which helps to increase the absorption of calcium, and is believed to strengthen and possibly re-mineralize tooth enamel.

Kale – contains lots of anti-oxidants, but more importantly for my coeliac daughter, it contains vitamin K, which, when paired with vitamin D (above) can help strengthen tooth enamel. It is also essential for bone growth and mineral absorption.  Along with vitamin K and anti-oxidants it is an excellent source of vitamin C…perfect for this time of year!

Eggs – again a great source of protein but they also contain vitamin D…see above for why this is good for Roo in particular!

Coconut oil – has a unique combination of fatty acids that are said to help promote weight loss, improve brain disorders like alzheimers and epilepsy and kill off harmful pathogens, to name but a few benefits.

Nutritional yeast – contains vitamin B12 (as do sardines) which works together with folate (found in gram flour) in the synthesis of red blood cells and DNA.  It is also a complete protein and tastes kind of ‘cheesy’ if you cannot tolerate dairy products!

Paprika – high in vitamin A which is again needed for bone development along with benefiting your eye site and maintaining healthy skin and hair.

When I made these I used one of my new flour blends (including gram flour and teff flour – both dense with nutrients and protein), which once tried and tested and tried and tested again I will release in an e-book along with recipes to go with them.

In the meantime, use whatever gluten-free flour blend that you have and wait for my super-powered blend when it is perfected!

Let me know what you think if you make these.  I think they would be rather delicious with some added sundried tomatoes, and if you can tolerate dairy, they would be wonderful with added cheese!  They also go really well dipped in my store cupboard tomato soup.

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Pack-a-Punch Savoury Muffins

Gluten-free, Dairy-free, Nut-free, Soya-free
5 from 1 vote
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Servings 12
Author Vicki Montague - The Free From Fairy

Ingredients
  

  • 225 g gluten-free plain flour
  • 3 1/2 tsp baking powder
  • 1/4 tsp xanthan gum
  • 20 g kale - roasted with a little olive oil
  • 1 tin sardines
  • 3 medium free-range eggs
  • 75 g virgin - organic coconut oil
  • 2 tbsp nutritional yeast - optional
  • 1 tsp smoked paprika
  • 1 tsp dried mixed herbs
  • Approx. 200ml dairy-free milk - I use unsweetened almond - you may need more or less depending on the flour you use.

Instructions
 

  • Place your kale onto a baking tray, add a drizzle of oil and bake at 180 degrees (160 degree fan oven) for about 10 minutes, until starting to crisp.
  • Meanwhile, place the liquid ingredients plus the sardines into a food processor or blender or use a hand-held chopper. Blitz until smooth.
  • Add the kale and blitz again until smooth.
  • In a separate bowl place your dry ingredients and mix them well to combine.
  • Add the dry ingredients to the food processor containing the wet ingredients and blend to combine.
  • Divide the mixture between 12 muffin cases lining a muffin tray.
  • Cook in the oven at 180 degrees (160 degree fan) for 25 - 30 minutes or until firm to the touch and a skewer comes out clean.
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Reader Interactions

Comments

  1. MJ says

    14th October 2019 at 9:24 pm

    I just found this recipe and I am going to have to try it, as I love all the ingredients in it! I hope it passes the taste test with my 2-year old coeliac… Do you use discard the sardine bones, or do you leave them in for added calcium?

    • Vicki Montague says

      15th October 2019 at 11:38 am

      Hi Maria, I leave the sardine bones in for the calcium. Just make sure you mash it all well so that the bones aren’t still whole.

  2. Helen at Casa Costello says

    28th January 2015 at 12:49 pm

    Wow! these sound so unusual – you are so clever with your taste combinations. Nice to know its not just my house that is crazy. Thanks loads for joining in with #Bakeoftheweek x

    • Vicki Montague says

      28th January 2015 at 12:51 pm

      Thank you so much for hosting the link up!

  3. Lucy @SupergoldenBakes says

    26th January 2015 at 9:39 pm

    Sounds like merry mayhem in your household! I love how you have combined rather unusual ingredients to make a healthy recipe. #CookBlogShare

    • Vicki Montague says

      28th January 2015 at 10:27 am

      Yes, that just about sums it up here!!!! Thanks for hosting #cookblogshare. Fab link up!

  4. International Elf Service says

    23rd January 2015 at 8:33 pm

    These look amazing and I love how you give info about the fab ingredients you’re using :). We can’t have eggs either (GF, DF, EF) but these look amazing and I think I’ll adapt the recipe to accomodate. I’m not a morning person either and I quite agree – a first thing disco is TOO MUCH!!!

    • Vicki Montague says

      28th January 2015 at 10:21 am

      Hi there! We used to be egg-free too with Roo. So glad she grew out of that but actually it is generally ok to modify recipes like this so that you don’t need eggs…I have just been lazy. Sorry!

  5. Honest mum says

    23rd January 2015 at 2:43 pm

    5 stars
    Love your children’s imagination and that disco sounds so much fun! We have a lot of noisy cars with lights here too! These look divine, love a savoury muffin! #freefromfridays

    • Vicki Montague says

      28th January 2015 at 10:19 am

      Mmm, sometimes having a wild imagination can be pretty annoying for the parents!!!! Noisy cars should be banned eh?! Thanks for your comment!

  6. Mel says

    22nd January 2015 at 11:36 pm

    The description of your morning made me laugh… Giving birth to gerbils…. really? Your healthy muffins would be perfect with soup. xx

    • Vicki Montague says

      23rd January 2015 at 12:28 pm

      Oh yes, my two have very vivid imaginations!!!! Being gerbils, horses…you name it, they play it!!

  7. Lucy - BakingQueen74 says

    22nd January 2015 at 9:04 pm

    What an intriguing combination, it sounds rather like the flavours of an omelette in muffin form! I bet it is worth a try, can see my children scoffing these down too ๐Ÿ™‚

    • Vicki Montague says

      23rd January 2015 at 12:27 pm

      I had never thought of that Lucy. Very true! An omelette muffin. Great name!!! Might have to devise a few more on that theme!

  8. Kate - glutenfreealchemist says

    21st January 2015 at 10:57 pm

    Interesting! A brave recipe….. not sure I would sneak it past my little one, but I love what you have packed in and it sounds very very healthy!

    • Vicki Montague says

      22nd January 2015 at 11:18 am

      Hi Kate, you might be surprised! You might also be surprised that you enjoy them! ๐Ÿ˜‰

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Vicki Montague, the Free From Fairy

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Hi. I'm Vicki Montague, scientist and mum to 'Roo' (15) and 'Sunshine' (13). I'm a freelance recipe developer specialising in 'free from' food and spend many hours in my kitchen experimenting to create exciting healthy recipes that are all gluten-free & mainly dairy-free. In July 2016 I launched the world's first wholegrain, gluten-free and rice-free flour blends. In May 2018 I launched my first online programme to help people adapt to a gluten free life. I can be found at food festivals giving cookery demos and I love nothing more than teaching people how to cook and lead a positive wholesome life. Find out more about my story...

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