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Gluten-Free Honey Sorghum English Muffins

Michael Pollan's food rule # 17: Eat foods that have only been cooked by humans.



 

Michael Pollan's book Food Rules is a great collection of simple rules for optimal health and weight maintenance. His rules reflect simplicity, and how eating well is easier when we focus on common sense. I highly suggest you take a look at it! Also, while mentioning this rule #17, I discovered a beautiful blog, Simply Scratch, recipes and gorgeous photos, foods made from simple, real ingredients. Here is the book as well--  Michael Pollan's Food Rules- An Eater's Manual.
And the secret ingredient is... Sorghum! Eight days- English muffins, eight different ways. This was my challenge. I like to play Iron Chef sometimes. I used the buckwheat, sorghum, and tapioca flours plus psyllium husk powder from my Lemon Glazed Buckwheat Pancakes and Healthier Carrot Cake Breakfast Cookies. I tried two variations, one with buckwheat and sorghum, the other with just sorghum. So I have lighter (sorghum only) and darker muffins (added buckwheat). I used a flour-liquid-egg ratio and technique similar to Gluten-Free Goddess.

What is sorghum? A high protein, high fiber grain, rich in iron, calcium, energizing B vitamins, and potassium. It is sweeter than most gluten-free flours, is great in bread baking as results are soft and less crumbly.

You need some sort of mold to get perfectly round muffins. I didn't have English muffin rings to bake them in at first.. but I found some fun shaped cookie cutters that seemed to work similarly. Easter egg English muffins! You can purchase English muffin rings on Amazon for around $5.00. Not a bad investment.


Nutrition Remark
How much fiber should we be consuming every day? Women- at least 25g per day. Men- try for at least 30g. Think easier weight management or loss, better blood glucose management, lower cholesterol, healthy heart, healthy colon....If you're diet has been consistently low in fiber, ease in to it gradually (think about the prune effect). So I did some math.. If you make 4 equally weighted muffins from this recipe here are nutrition facts for 1 single muffin.

Total Calories: 215kcal
Total Fat: 6g
Saturated fat: 0g
Total Dietary fiber: 6.3g

**Low in saturated fat, higher in heart healthy monounsaturated and omega-3 polyunsaturated fats, and an excellent source of dietary fiber 

Gluten-Free Honey Sorghum English Muffins ( makes about 3-4 muffins)
(Printable recipe) 

Dry ingredients:
3/4 c. sorghum flour (or 1/2 c. sorghum, 1/4c. buckwheat)
1/2c. tapioca flour
1/2 tsp salt
1 tbsp + 1/2 tsp psyllium husk powder
1 + 1/4 teaspoons rapid rise/fast acting yeast
 cornmeal for dusting bottoms and tops

wet ingredients:
1/4 c. warm buttermilk (around 110 degrees F)
1/2 c. warm water (~110 degrees F)
 1 egg (at room temp)
2 tbsp honey
1 tbsp canola oil

Combine dry ingredients, whisk. In a separate bowl, combine wet ingredients whisk. Add 1/2 c. boiling hot water to dry ingredients, stir, and then add wet ingredients, mixing well. Add to English muffins rings sprayed with non-stick and sprinkled with cornmeal. 
Turn on the oven for a couple minutes, then turn it off. Place filled rings in warmed oven for about 30 minutes to rise. Bake at 350 for about 25 minutes, or until browned on top. Let cool completely before touching them!!

Cut in half. Throw em in the toaster to crisp up. I made a couple batches, threw half in the freezer to keep them fresh and on hand. 

Cinnamon Raisin Variation: Cover 1/2 c. raisins with hot water and 2 tsp vanilla extract. Let sit until raisins are plump. (I let them chill in the refrigerator over night) Strain raisins and pat dry. Add to muffin batter with 1/2 tsp cinnamon. Fill muffin tins, following the rest of the instructions for rising and baking. (I sprinkle some cinnamon sugar on top instead of cornmeal, for these :) 


^egg white- spinach feta omelet


 

Below: Cornmeal Curry Crusted Chicken, fresh cilantro, red bell pepper, pepper jack cheese, dab of mayo-- grilled panini style with BBQ-dijon dipping sauce
Below: Garlic bread toasties: combine olive oil, garlic, garlic powder, and dried parsley--brush onto each side, add parmesan cheese and broil till golden


Mini Pizzas! Everyone can choose their own personal toppings. I made tomato, goat cheese, basil; four cheese garlic; BBQ chicken; balsamic onion, basil and goat cheese; and a dessert pizza with apples sauteed in butter, brown sugar + goat cheese, spiced pecans and basil = wow, delish.


Are you convinced yet? Hope I sparked some inspiration! I truly think I will write a book with 100 different recipes for an English muffin...








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