02/23/2015 Update: According to new information from Monash University, almonds are high in Oligos (GOS). If you are sensitive to GOS (galacto-oligosaccharides). Ten almonds are are considered low-FODMAP, so consume these muffins in small quantities.
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| Fructose-Free, Wheat-Free Lemon Glazed Muffins |
I created this recipe especially for my readers who, like me, have fructose malabsorption (fructmal). Most of the muffins I have shared on my blog so far do have small amounts of real sugar, maple syrup and/or bananas. I can tolerate these in small amounts. Sometimes. I’ve been having digestive issues lately and I think I’ve been eating too much sugar. Sometimes I get carried away. Sometimes I’m in denial. Sometimes I just need to stop eating sugar!
The key ingredient in these muffins is glucose. Table sugar (sucrose) is composed of one fructose molecule and one glucose molecule. Glucose is the sugar with the fructose removed. Glucose is also called dextrose or corn sugar. And no, Corn Refiners Association, you cannot replace “high fructose corn syrup” with the name “corn sugar.” It’s already been taken! I have to order my dextrose online. I get the Now brand. It can be ordered from Amazon at a very reasonable price. It may also be found in specialty health food or natural foods stores. Dextrose is about 20% less sweet than table sugar.
The other key ingredient in these muffins is almond flour. It replaces the wheat flour that many people with fructmal can’t tolerate. It also makes these muffins gluten-free as well. I think muffins made with almond flour come out even better than those made with wheat flour anyway. There is more protein and fiber and the muffins stay moist. I order my almond flour from Honeyville. I have been very pleased with the product and service. Most recently I bought the 25 pound box. Now that’s a lot of almond flour!
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| Fructose-Free, Wheat-Free Basic Vanilla Muffins |
Creating the basic muffin recipe was more complicated than I was anticipating. I studied several different almond flour muffin recipes. The challenge with my muffin recipe is using a powdered sweetener instead of a liquid sweetener (like honey or agave) that most recipes seem to have. I played around with the ratios of almond flour, eggs and fat. Also oven temps and baking times. Numerous test batches later….here they are!
The first is a basic vanilla muffin. You can add whatever you like or can tolerate to them. I added some mini chocolate chips to mine. Next time I’m going to add some blueberries. Blueberries are pretty low in fructose, so it’s worth a try. The next recipe is an awesome lemon glazed muffin. Lemon juice has no fructose, so no worries there. If you have fructose malabsorption and try one of these recipes, please let me know if you like them. I would love some feedback and to hear how others are fairing!
Fructose-Free, Wheat-Free Muffins: Basic Vanilla
makes 12 standard muffins
Printer-Friendly Recipe
Ingredients
2 cups almond flour
1/2 cup powdered dextrose/glucose
2 teaspoons baking powder
1/4 teaspoon salt
4 large eggs
1/4 cup canola oil
2 teaspoons vanilla extract
Directions
- Preheat oven to 300 degrees F. Grease or paper-line a 12-count muffin pan.
- In a large bowl, combine the almond flour, dextrose, baking powder and salt. Mix well.
- In a medium bowl, lightly beat the eggs and then stir in canola oil and vanilla. Add egg mixture to almond flour mixture and stir well.
- Fill each muffin cup about 2/3 full with batter. Bake for 20 minutes, or until center of tops of muffins are set.
Fructose-Free, Wheat-Free Muffins: Lemon Glazed
makes 12 standard muffins
Printer-Friendly Recipe
Ingredients
Muffins:
2 cups almond flour
1/2 cup powdered dextrose/glucose
2 teaspoons baking powder
1/4 teaspoon salt
4 large eggs
1/4 cup canola oil
1 tablespoon fresh lemon zest
2 teaspoons lemon extract
Glaze:
1/2 cup powdered dextrose/glucose
2 teaspoons cornstarch
4 teaspoons fresh lemon juice
1 tablespoon water
1 teaspoon fresh lemon zest
Directions
- Preheat oven to 300 degrees F. Grease or paper-line a 12-count muffin pan.
- In a large bowl, combine the almond flour, dextrose, baking powder and salt. Mix well.
- In a medium bowl, lightly beat the eggs and then stir in canola oil, 1 tablespoon lemon zest and lemon extract. Add egg mixture to almond flour mixture and stir well.
- Fill each muffin cup about 2/3 full with batter. Bake for 20 minutes, or until center of tops of muffins are set.
- While muffins are cooling, prepare the glaze. Mix together the dextrose and cornstarch. Add the lemon juice, water and 1 teaspoon lemon zest. Stir well. Dunk the top of each cooled muffin in the glaze and set on a plate to dry.
Looks like a great recipe, and I can't wait to try it. But people whole are fructose intolerant cannot have almonds so they would no be able to have the almond flour in the recipe…
Thanks for your comment Camille. As far as I'm aware, almonds are tolerated by some people with fructose malabsorption/intolerance. I tolerate them just fine, but everyone is different. I haven't found much data that says that almonds have fructose/fructans, but that's not to say that some people may not be able to eat them.
We loved these. My daughter has extremely severe FrucMal and is able to eat almonds and enjoyed these muffins.
I cannot wait to make these. I picked up everything so I can bake them tomorrow after work! I will certainly let you know what I think and I appreciate you Sharing the recipe to fellow fructmals!
Hope you enjoy them!
Am excited to make this recipe for my daughter who loves muffins for breakfast and was just diagnosed as a fructmal. She's already got Celiac's and I had found a great pumpkin chocolate chip gluten free muffin recipe but of course it has sugar, so was excited to find your recipe and will be trying it this week. Hopefully it will be a hit!
Thanks GFFMMom! I hope your daughter likes the muffins. Check out my Sorghum Pumpkin Muffins too: http://www.deliciousasitlooks.com/2013/02/low-fructose-sorghum-pumpkin-muffins.html
Have you ever tried freezing these? I like to bake ahead of time sometimes and I'm hoping they will stay together.
Yes, I think they freeze quite well!
Thanks, good to know. Also on a side note I tried something that turned out amazing with these this morning! Had six of these that were looking a little too moist and droopy after being in the fridge for quite a while so I crumbled them in a bowl and added a bit of earth balance. Half of mixture on the bottom of an 8×8 and press lightly. Add partially cooked peaches mixed with a fluff of rice flour. I mixed the remaining crumb mix with a little dextrose and a very small amount of rice grits then poured on top and baked for about 45 minutes at 3:25. Magical breakfast!
Wow, that sounds amazing!
I tried them and they were amazing! I can't eat too many of them at once but they were so delicious, haven't had something as fruity as this and yet nearly fructose free, thank you so much! I shared the recipe on my blog, I hope you don't mind! I linked your blog 🙂
Thanks for trying them! I'm so glad you liked them. Thanks for sharing too!
try white rice flour instead