Let's celebrate spring and the beautiful sunny days, with a wonderful seasonal gift, strawberries, which will be the protagonists of today's recipe: delicious whole wheat strawberry muffins.
Strawberries
Let's start by saying that technically the strawberry is not a fruit. In botany, the real fruits are the yellow seeds, called achenes, which are found on the red surface of strawberries.
However, having a moderate calorie content, mainly of sugars (fructose), strawberries are conventionally sold as fruits. Strawberries contain simple sugars (fructose) and the amount of protein and fat is negligible. The contribution of fiber and water, however, is remarkable.
Nutritional values per 100g of strawberries (edible parts)
- Energy 27.0 kcal
- Water 90.5g
- Protein 0.9g
- Lipids 0.4g
- Carbohydrates 5.3g
- Soluble sugars 5.3g
- Dietary fiber 1.6g
- Sodium 2.0mg
- Potassium 160.0mg
- Iron 0.8mg
- Calcium 35.0mg
- Phosphorus 28.0mg
- Thiamine 0.02mg
- Riboflavin 0.04mg
- Niacin 0.50mg
- Vitamin C 54.0mg
Strawberries are also an excellent source of potassium and manganese. They are also rich in vitamins, in particular folic acid and ascorbic acid (Vit C). Given the considerable presence of vitamin C, these fruits are a valuable antioxidant source, whose action is supported by their flavonoids content (polyphenols), in particular by fisetin.
Wholemeal strawberry muffin recipe
We have seen how strawberries are precious for our well-being. Their flavor, so sweet and delicate, lends itself very well to be used in the preparation of desserts. Let's see how to make soft wholemeal strawberry muffins without sugar and low in fat. A perfect combination of lightness and taste to be eaten for breakfast or a snack.
Ingredients (for 10 muffins)
- 2 eggs
- 80g egg white
- 220ml soy milk without sugar or skim milk
- 60g ghee butter or coconut oil
- 200g whole wheat flour
- 100g type 1 or 0 flour
- 1 tablespoon poppy seeds (optional)
- ½ teaspoon sucralose or another sweetener
- Grated zest of 1 lemon
- 1 sachet of vanilla yeast for desserts
- Strawberries (I used about 200g)
- Strawberry jam
Method
- Pour the flour, baking powder, and sweetener into a bowl.
- Then add the eggs and start mixing. As you continue to stir, gradually add the egg whites and the dripping milk. Also, insert the previously melted butter or coconut oil, also in this case melted.
- At this point, grate the zest of one lemon and add it to the mixture. You can also insert 1 spoonful of poppy seeds (it is not a necessary condition for the success of the recipe).
- Pour the mixture into the baking cups and re-mix them up to ¾. With a teaspoon, add a little strawberry jam in the center (I used a zero jam but you can also use a strawberry jam with no added sugar) and the strawberries previously cut into small pieces.
- Bake at 170 degrees, static oven, for 25 minutes.
- Let them cool and enjoy them!
Macros (1/10)
C 18g, F 6.9g, P 7g
Conclusion
With today's recipe, we have seen how to use strawberries to make soft wholemeal, light and sugar-free muffins. A delicious recipe with a fresh taste, perfect for the arrival of the hottest season! Wholemeal strawberry muffins are perfect to be consumed immediately and can be kept in the refrigerator for three days. Try them with tea or a cup of cold milk!
