Page 9 2012 Vol 2
Apple and Berry Tofu Muffins
By naturopath Sandra Villella
- 300 g silken tofu
- 1 teaspoon ground cinnamon
- ½ cup stewed apple
- 2 dessertspoons apple juice concentrate
- 1 cup soy flour
- 1 cup wholemeal spelt or wheat flour (spelt is more moist and many people experience less bloating than with wheat flour)
- 5 teaspoons baking powder
- 100 ml of macadamia nut oil
- 2 eggs
- 1 cup berries (any)
- 1 Granny Smith apple diced into small pieces
Add ½ cup of walnuts.
MethodIn a food processor blend the silken tofu, ground cinnamon, stewed apple and apple juice concentrate until combined and smooth. In a bowl sift flour and baking powder. Add eggs, oil and tofu mixture and mix to combine. Fold in fruit. Bake in lined muffin tins for 25-30 mins on 180⁰. Makes 10-12 muffins.
These muffins have a lovely consistency, with natural fruit sugar and just a little apple juice concentrate to provide enough sweetness. The tofu and soy flour are excellent sources of phytoestrogens (plant oestrogens). The class of phytoestrogens in soy products are called isoflavones. About 30-50% of women who consume a diet high in isoflavones (equivalent to the amount in an Asian diet) may have an improvement in perimenopausal symptoms.
About 56 g of soy flour or 220 g of tofu provide the equivalent amount of isoflavones, so these muffins provide a good source. The berries and apple are low GI and the darker berries are a good source of antioxidants. Soy protein also helps to lower LDL (bad) cholesterol.
These are lovely as a breakfast muffin or a great snack for afternoon tea.
Content updated September 2012