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For the longest time I tried to come up with a single-serve muffin using oat flour, but all of my attempts were either gummy or eggy or dry. Finally, finally I succeeded with the Blueberry Muffin for One in Convenient Food, and I decided to create another version with one of my favorite flavor combos – mango & spice – for the blog! The result – this Single-Serve Mango Muffin – makes an amazing THM E breakfast, snack, or dessert; and it’s even gluten, dairy, and nut free!
I wanted to come up with an oat flour muffin because oat flour is SO CHEAP. Literally, you can make your own by grinding old-fashioned or quick oats to flour in a coffee/spice grinder or high-powered blender. (You can also purchase oat flour in some grocery/health food stores and online.)
The only problem with oat flour is that it can result in a gummy texture. And that, my friends, is why I like to combine it with the drier, fluffier oat fiber.
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How are oat flour and oat fiber different?
This is a very common question, so here’s my very common answer. 😛 Oat fiber and oat flour are NOT the same thing. Oat fiber soaks up much more liquid and has no net carbs or fats, making it a THM Fuel Pull. It’s actually made from the hull of the oat and is just what it sounds like: fiber. Oat fiber, when used with other flours and plenty of conditioners, can help produce fluffier, lighter baked goods. I like THIS BRAND because it’s light in color and mild in flavor. Some brands are…rather unpleasant. (Oat fiber can usually only be found online. I think it’s pretty cheap as alternative flours go, and I usually order a few bags at a time so I rarely have to order and pay the shipping cost.) As much as I love oat fiber, I don’t usually use it on its own in baked goods because by itself it can be gritty and dry.
Oat flour on the other hand is just made by grinding up old-fashioned or quick oats, as I mentioned earlier. It’s a THM E fuel because it’s a carb source. Oat flour is a much “wetter” flour than oat fiber, meaning that it soaks up much less liquid. Baked goods made with only oat flour can tend to be gummy. When combined with the drier oat fiber, things balance out and you get a lighter result with a more normal texture. I don’t recommend substituting between the two.
CLICK HERE to read my friend Gwen’s extensive article about how each of these products is made!
You can use frozen mango chunks from the grocery store for this muffin, or you can buy those amazing little yellow honey mangos when they’re in season. They can’t be beat.
I’ve only tried baking this muffin because I haven’t had much success with oat flour muffins in the microwave. You’re welcome to try microwaving it, but I think the oven will work best. I like to let the muffin cool for a few minutes to solidify before digging in and enjoying it warm. Top it with a teaspoon of salted butter; this really makes it! (A teaspoon of added fat is acceptable in a THM E setting.) Some vanilla Greek yogurt sweetened with a low-glycemic sweetener is a great accompaniment to add some extra protein, especially if using the muffin on its own as breakfast or a snack.
I’ve got a pretty pink Mixed Berry Fridge Kefir recipe coming up that you’re going to want to try. It’s so simple and a great way to use up that homemade kefir that piles up so fast. 😛 My husband loves this kefir “smoothie” as a grab-and-go breakfast or snack, and I make huge batches at a time because it keeps pretty well in the fridge for a few days. Also coming soon – some amazing Chipotle Marinated Steak Fajitas! Perfect for grilling season!
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MY RECIPE INDEX
RECIPE INDEX BY FUEL TYPE/ALLERGY/THEME
Zucchini Spice Muffins
Mango Baked Oatmeal
- ¼ cup oat flour (use gluten free if necessary)
- 2 tablespoons oat fiber (use gluten free if necessary)
- 1 ½ teaspoons THM Super Sweet Blend (or more, to taste)
- ¼ teaspoon baking powder
- ⅛ teaspoon glucomannan
- ⅛ teaspoon each cinnamon, ginger, ground cloves, salt
- 3 tablespoons egg whites
- 3 tablespoons water
- Dash vanilla extract
- ½ cup diced mango (thawed if frozen; I used the juice and all)
- Whisk the dry ingredients. Add the wet ingredients and mix well. Stir in the diced mango.
- Pour the batter into a greased oven-safe ceramic bowl. Bake at 350* for 25 minutes or until the muffin is not wet on top but is still a little gooey in the center when you press on it. Let it cool for a few minutes to solidify before digging in and enjoying it warm.
- I recommend topping the muffin with a teaspoon of salted butter; this really makes it! (A teaspoon of added fat is acceptable in a THM E setting.) Some vanilla Greek yogurt sweetened with a low-glycemic sweetener is a great accompaniment to add some extra protein, especially if using the muffin on its own as a breakfast or snack.
-You can make your own oat flour by grinding old-fashioned or quick oats to flour in a coffee/spice grinder or high-powered blender. You can also purchase oat flour in some grocery/health food stores and online.
-Oat fiber and oat flour are not the same thing. Oat fiber is much drier and I like to use it along with oat flour in this recipe because things made with oat flour alone can be on the gummy side. I prefer THIS BRAND of oat fiber; some brands have an unpleasant flavor.
-Xanthan gum could probably be used in place of the glucomannan.
-Don’t have mangos on hand? I bet you could try this with pineapple! Several people have asked if peaches would work. I haven't tried that personally, but I bet it would be yummy!
- Nutrition and allergy information calculated for muffin only, not toppings.
-Gluten free (if using gluten-free oat flour and oat fiber)
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