I was asked by fellow POATer, Jackie Kaines Lang, if I’d like to be on her radio show. Immediate reaction was oh yes! So yesterday afternoon I was talking to her on Radio Generate, a local radio station down in the Borders, and what was the subject? Cakes to eat after exercise! Those of you who know me will realise I’m built for comfort not for speed, but I do have a reasonably healthy recipe for muffins.
The All But muffins are drop-dead simplicity itself. I sometimes make them for my boy, Toby, after his training sessions at Edinburgh Athletics Club. He hurdles for Scotland at senior level. If you do exercise, have one or two of these muffins with chocolate milk; that’s what The Boy does after his after training. It has been proven that milk actually helps the muscles recover more quickly. The carbohydrate and protein ratio in milk complements each other; the carbs replace energy and the protein rebuilds muscle! Lecture over; let’s get on with baking.
The great thing about this recipe is you can use whatever you have kicking about. See that forlorn, blackened banana in the fruit bowl? Bung it in along with that rather bendy carrot and the not-so-firm apple.You don’t even have to stick with milk; you can use yoghurt (flavoured or not) or buttermilk. Don’t fancy fruit or honey, replace with sugar and chocolate drops
They really are mix and match; put in your favourite things. Don’t expect them to be big and fluffy, they will be fairly dense because of the amount of fruit.
The All But Muffin ~ all but the kitchen sink!
10oz plain white or wholemeal flour (or ½ and ½)
1tsp baking powder
1tsp bicarbonate of soda
½ tsp each nutmeg, mace and allspice (or whatever you fancy)
½ tsp salt
3 large bananas or 2 if using an apple or carrot
A good dollop of clear runny honey
Dried fruit of any description (see method)
3 – 4oz soured milk (milk with a splash of lemon)
3oz sunflower oil or melted butter (I sometimes use rapeseed oil)
Sunflower and pumpkin seeds or walnuts, optional
1. Line a muffin tin with muffin cases.
2. Put the first four dry ingredients into a large bowl and stir to combine.
3. Mash the banana with egg, honey, milk and oil or butter in another bowl. Then add your choice of other bits. I throw in all sorts of stuff: dried cranberries, blueberries, sultana, raisins, apricots, grated carrot, grated apple, dried pineapple, glace or dried sour cherries, prunes, soft dried figs and anything else at hand into the wet mix. It really is a case of mix and match of whatever you like. I don’t weigh I just grab ‘n’ chuck.
4. Add wet ingredients to dry, stir lightly and quickly to a soft batter but don’t over mix. When added and mixed with the dry ingredients, the batter should firm but still plop gently from a spoon with a little encouragement. If the mix seems too stiff add a little more milk
5. Spoon into muffin tin.
6. Sprinkle with sunflower and pumpkin seeds or walnuts for extra crunch.
7. Bake in a medium oven 190C/Fan170C/Gas 5/375F for about 10 – 12 minutes.
8. Leave in tin to cool slightly, then finish cooling of wire racks.
© Lea Harris, Off the Eaten Track, 2012.