Easy (Peasy) Fermented Breakfast Muffins Gluten Free

Delicious. These muffins are a healthy and hearty way for little people (or big people) to start the day. They also make an excellent nut free addition to lunch boxes.
 
Also – gluten free! And… added sugar free.
 
Yes! As I am sure you are wondering, they do taste good! These are a popular breakfast food at our house. Fantastic on a busy morning when we are short on time but still need a nutritious breakfast.
 
This recipe can be made all at once, or over 8-24 hours to all for fermentation.
 

Why fermented muffins?

 
Well, to dive into that topic, let’s talk briefly about how bread had changed over the past century or so. Contrary to popular belief, it was not in fact a conspiracy of the food lobbyists. Much of the change we have seen in bread is due to the change in the yeast used to make it.
 
Commercial yeast was created as the demand for commercially purchased bread increased. It made bread making more predictable, and it cut down on the time required to make it. Making bread in the traditional fashion is not necessarily difficult. But it can be time consuming. To sell bread at an affordable price, the commercial yeast was created.
 

How does commercial yeast differ from wild fermentation yeast?

 
Commercial yeast is still yeast. Yet, it is one component of the natural yeast process. It is removed and isolated for convenience of use. It’s like comparing a vitamin C tablet, to the vitamins and nutrients found in an orange, or in a bowl of spinach. The extracted vitamin is only part of who the whole picture. As is the difference between modern commercially created yeast and wild fermented yeast.
 

Why ferment?

 
First up. There are lots of healthy ways to eat whole grains. Fermenting is one of them. To explain the benefits of fermenting grains, I am going to add an excerpt from a book I found very helpful. It’s called Traditionally Fermented Foods by Shannon Stronger. You can learn more on her website here.
 
 
Nutritionally, fermentation is a sort of pre-digestion. Complex sugars and fibers are broken down, giving our bodies less digestive toil. As described in a 2008 study on sourdough bread entitled “Starch Digestibility and Postprandial glycemic Response” simple starches are digested and converted by lactobacilli into a food with far less impact on our blood sugar than both the original grain and the loaves leavened by commercial yeast. This food also multiplies the vitamin content and allows the body to absorb naturally occurring minerals in the grain due to the neutralizing of minerals-chelating agents through the fermentation process.
 
Interesting! Aids indigestion and increases nutritional value. Great reasons to ferment grains!
 
For now, that’s enough about fermenting and the fermenting process. Something I learned through my journey into the world of fermenting is this: it’s overwhelming. Or at least it can be. And can easily fall into the ‘too hard’ basket. Which is why this is the perfect recipe to start with! Simple, easy. And if the fermentation doesn’t happen quite right, the muffins will taste good anyway. That a win win if I ever heard one.
 
This recipe is inspired by Jo Whiton’s Quirky Cooking.
She has some wonderful gluten free breads and grains recipes on her blog. I added the fermented element to my muffins with help from Shannon Stronger‘s instructions.

Fermented Muffins Recipe - Kristine Peter Coaching - Healthy on The Go  An Easy Peasy Intro Recipe to Fermentation: Breakfast Muffins

 

Gluten Free Fermented Lunchbox Muffins

 
(added sugar free!)

Brown Rice 150 g

 
Buckwheat Groats 40 g
 
Quinoa 40g
 
Whole Rolled Oats 50g
 
Pumpkin Seeds 30g
 
Flaxseed 20 g
 
 Kefir ¾ cup
 
Apple – rough cut, cored, unpeeled
 
Dates – 20 dried
 
Bananas 2 ripe
 
Eggs 3
 
Cinnamon 1 tsp
 
Clove 1 tsp
 
Allspice 1 tsp
 
Ginger 1 tsp ground
 
Baking powder 2 tsp
 
Bicarbonate soda 1 tsp
 
Himalayan Rock Salt 1 tsp ground
 
Blueberries 150 g frozen or fresh
 
Coconut or other light flavoured oil for greasing
 

Instructions

 

* See Recipe Notes at bottom for additional instructions and substitutions.

Preheat oven to 180 degrees C or 350 degrees F. Grease 2 standard sized 12 muffin moulds and set aside.
 
Using high powered blender or thermo-cooker, mill brown rice to flour. Use speed 9 of 10 on most devices. Remover and set aside.
 
Repeat milling with buckwheat and oats. Set aside with brown rice flour.
 
Combine billed brown rice, buckwheat, and oat flour with the Kefir. The flour should be mostly hydrated, but it might be a bit clubpy. Cover and set aside in a warm dry place out of direct sunlight. Leave for 8 to 24 hours to allow for the fermenting process.
 
Rinse quinoa and let soak in a fresh bowl of water. I let it soak for the duration of fermenting time. If the fermenting time exceeds 12 hours, drain the quinoa and replace with fresh water.
 
You might end up with a bit of added nutritional impact of your quinoa begins to sprout!
 
Place pumpkin seeds and flax seeds in food processor and mill at speed 9 until ground into a granular flour. Remove and set aside.
 
Add rough cut and cored (skin on) apples, dates, and ⅛ cup water to the food processor. Blend on medium speed to break up the fruit but not puree. Add spices and salt. If you have a thermo device (like a Thermomix), set to 100 degrees, speed 1, for 6 minutes. If using a conventional blender, remove contents and place is a small saucepan over the oven. Bring to a boil, reduce heat, and simmer for 5 minutes or until mixture begins to reduce.
 
Remover from food processor and set aside in bowl uncovered.
 
Once fermenting and soaking is complete, place fermented grains mixture into food processor. Add Quinoa and seed meal (pumpkin and flax). Combine.
 
Add apple date sauce. Combine
 
Add banana and eggs. Mix until just combined (do not over blend the dough)
 
Add blueberries by hand or using reverse blade function.
 
Place in prepared muffin moulds. Cook for 20 minutes or until tops are browned and skewer inserted into the centre on the muffins comes out clean. If using mini muffin moulds, the cook time will be shorter.
 
Serve warm!
 
If using for lunchboxes or to eat at a later date, let cool completely, out of the muffin mould. To freeze – individually wrap in baking paper and seal in freezer bag.

Recipe Notes

Fermenting is not required of this recipe. Fermented grains enhance the digestibility and nutritional density of the food. However if time does not permit it, muffins can be made immediately. Use either live culture like kefir or standard yogourt. They may rise less or have a slightly different flavour, but they will still taste good!
Substitutions: If you are not using kefir, there are options! If you would still like it to be fermented, you can substitute Kombucha or sourdough starter. Or unpasteurized yogourt (the kind with live cultures). Alternatively for standard delicious muffins without fermenting, substitute with regular yogourt.
How do I know fermentation has occurred? The dough mixture will start to lightly bubble.
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Kristine Peter
Kristine Peter