I used to be very guilty of only checking food labels for their fat and caloric content. However, since I started eating truly healthier all I care about now are the ingredients. And the less ingredients there are the better.
One thing that I notice with most bread products is that the ingredients are never ending. With many of them being ones I'm not even 100% sure of what they are! And I really don't like buying things that I'm a little iffy about, let alone actually putting them into mine or my families bodies. That's why when I discovered other people using psyllium seed husks in recipes to bind breads, muffins, and things like that, I knew I wanted to give it a try. And I am very glad I did!
So, muffins without any flour, yeast, grains, gluten, dairy, or eggs? Yup! The reason these muffins hold together so well without any of the afore mentioned? Psyllium seed husks!
Psyllium seed husks are one of the most absorbent fibers. Able to soak up the water in your gut, helping to keep you regular and promote overall digestive health. They are effective in improving heart health, clearing your complexion, lowering cholesterol, supporting your immune system, and controlling blood sugar levels. Psyllium seed husks are also shown to help aid in weight loss because foods high in fiber take longer to digest, leaving you feeling fuller and more satisfied. Psyllium seed husks contain both soluble and insoluble fiber. Soluble fiber dissolves in water and is what helps to lower cholesterol and keep you feeling full, where as insoluble fiber does not dissolve in water and yet passes through our digestive tract in its original form. Sweeping the colon clean of toxins and helping to reduce the risk of things like hemorrhoids and constipation.
It is recommended that the average American consumes approximately 14 grams of fiber per day for every 1,000 calories consumed, but many don't get even half that. Especially if you are on a low-carb diet that does not consist of many fruits, vegetables, or grains. So I wonder with all of the amazing benefits I mentioned, who wouldn't want fiber to be a huge part of their daily diet?
I love the taste of these muffins - moist, nutty, and a tad bit sweet from the goji berries. You can also of course add things such as cranberries, raisins, or dark chocolate to make these muffins even sweeter, but the thing I like about them as is, is that they are very diverse.
You can make them more savory by spreading on some hummus or avocado, or make them a little more sweet by adding your favorite nut butter with a bit of honey (for those of you that enjoy honey as a part of your vegan or plant-based lifestyle). The options are endless, and I definitely think these muffins are worth a try! Not only are they super nutritious with all of the wonderful fiber from the psyllium seed husks and protein from all of the seeds and nuts, the recipe for them is also wonderfully easy.
Before the oven...
Super Seed + Nut Muffins
4 Tbs whole psyllium seed husks + 1.5 cup water
1/2 cup raw hazelnuts
1/2 cup raw almonds
1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
2 Tbs chia seeds
1/4 cup goji berries
1 tsp sea salt
3 Tbs extra virgin coconut oil, melted
1. Preheat oven to 350 degrees F.
2. In a bowl, mix together psyllium seed husks with water and set aside to gel.
3. Measure out all seeds, nuts, goji berries, and salt in a medium size mixing bowl. Then place the contents into the food processor and coarsely chop, without over chopping.
4. Place all of the chopped ingredients back into the mixing bowl then add in the melted coconut oil and stir.
5. Once the psyllium seed husks have formed a thick gel, pour the gel into the mixing bowl with the chopped nuts, seeds, berries, salt, and coconut oil. Using your hands, give all of the ingredients a good stir.
6. Let the dough sit on the counter for up to an hour.
7. Once the dough is ready, scoop it into a greased (I used coconut oil) 12 hole muffin pan. Pressing each one down a little bit with the back of the spoon. Let cook for approximately 45 minutes.
8. Make sure to let the muffins cool before handling or slicing into them. Store covered in the fridge for up to a week.
I hope you all enjoy these delicious Super Seed + Nut Muffins, and that they bring a little extra fiber into your daily diet!