Sourdough Spelt & Hard Red Chocolate Walnut Muffins

A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!

I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.

All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.

But boy! Do they taste good!

The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.

sourdough chocolate walnut muffins

Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins

I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!

Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!

I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .

 Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.

Acts 14:16-18 NIV – In the past, he let all nations go – Bible Gateway

Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!

I will pray it consumes you, in a good way, as you seek him in his word!

You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.

sourdough chocolate walnut muffins


Sourdough Spelt & Hard Red Chocolate Walnut Muffins

  • 1 Cup Wheat (Fresh-Milled Hard Red)
  • 1 Cup Spelt (Fresh-milled)
  • 1 1/4 Cup Water
  • 2 Tsp Baking Powder
  • 1/2 Cup Sourdough Starter
  • 1/2 Cup Honey
  • 1 Egg ((optional, you can use 4oz applesauce))
  • 2 tsp Cinnamon
  • 1/2 Cup Walnuts
  • 1/2 Cup Dark Chocolate Chips ((72% Cacau))
  • 2 Tbsp Coconut Oil (Melted)

  1. The morning of your muffin making, feed your starter so you have enough to make 1/2 cup. Let it sit until it becomes active and bubbly, this varies between 3-6 hours depending on how warm the room is. At the same time combine your fresh-milled flours in a separate bowl and add the water and baking powder. This will soak up all that good bran and germ around the wheat kernels (autolyze) and make the dough soft.

    No worries, go to work or run some errands.

  2. When the starter is activated, about 3-4 hours later, combine the starter to the flour water mixture. I let this sit anywhere from 6-8 hours. For this experiment, I put it in the fridge and went to bed.

  3. The next morning, I heated my oven to 375 degrees, got my muffin cups ready, and added the cinnamon, honey, coconut oil, and egg. I combined all of it until all the ingredients were incorporated and then placed them in the oiled muffin papers. I then baked them for about 30 minutes.

    They are BIG muffins! So, that is why they have so many calories. You can totally make 12 smaller muffins and that would be fine.

    Let them cool and enjoy!


I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!

Check out the site for more recipes using fresh-milled grain, there are plenty!

Have a great day and God bless!



Peanut Chocolate Chip Muffins

Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.

Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.

Or, I might use it as a side to my extra-large salad for lunch.

Ingredient Options

Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.

So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.

On the other hand, the honey makes the muffins moister, so you decide what works best for you!

Benefits of Peanut Chocolate Chip Muffins

  • Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
  • Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
  • Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
  • Eggs provide a wonderful amount of protein and vitamins.
  • Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)

Devotion

Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!

I will give thanks to the Lord with my whole heart.
    I will recount all of your wonderful deeds.

Psalm 9:1

Blessed be his glorious name forever;
    may the whole earth be filled with his glory!

Psalm 72:19

Peanut Chocolate chip muffins


Peanut Chocolate Chip Muffins

  • 2 Cups Whole Wheat Four (I used a mixture of oats/spelt/hard white.)
  • 1/4 Cup Chia Seeds
  • 1 Tsp Baking Soda
  • 2 Tsp Cinnamon
  • 1/2 Tsp. Salt
  • 1/4 Tsp. Pure Stevia
  • 1/2 Tsp. Baking Soda
  • 1/4 Cup Olive Oil
  • 1/4 Cup Apple Sauce
  • 1/4 Cup sugar ( (or 1/2 cup if you are ok with 2tsp sugar per muffin, I'm trying to keep it to 1 tsp/muffin).)
  • 1 Cup Milk of your choice
  • 2 Eggs
  • 1/2 Cup Dark Chocolate Chips
  • 1/2 Cup Peanuts

  1. Preheat oven to 375 degrees.

  2. In a large mixing bowl add your flour, salt, baking powder, soda, cinnamon, stevia powder, and chia seeds. Mix until well blended.

  3. In a large (4 cup) measuring cup combine your oil, honey, applesauce, milk, and eggs and mix well.

  4. Combine the wet ingredients to the flour mixture and stir until well incorporated.

  5. Line the muffin tin with paper wrappers and fill each one 3/4 full.

  6. Bake for 18-20 minutes or until toothpick comes out clean. Store the cooled muffins in a zip lock bag and refrigerate for longer shelf life.

If you are using Honey please note that ( 1/4 cup of honey = 85 grams of sugar) whereas 1/4 cup of Sugar is 50 grams sugar)


I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.

References:

Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.



Peanut Butter Chocolate Chip Muffins

The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.

I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.

Benefits of Peanut Butter Chocolate Chip Muffins

Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.

On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).

God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.

You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way,
providing people with grain.

Psalm 65:8-10 HCSB – Those who live far away are awed by – Bible Gateway

Gluten Free Peanut Butter Chocolate Chip Muffins


Peanut Butter Chocolate Chip Muffins

  • 1 1/2 Cups Gluten Free Oats ground into flour (or 2 cups fresh milled wheat)
  • 1/2 Cup Old Fashioned Oats
  • 1/2 Cup Tapioca Flour (or arrowroot flour)
  • 1 Tsp Baking Powder
  • 1/4 Tsp Salt
  • 1 Tsp Cinnamon
  • 1/2 Cup Natural Peanut Butter
  • 1/2 Cup Organic Extra Virgin Olive Oil
  • 1/2 Cup Chocolate Chips (72% Cacao Chips)
  • 1 Egg
  • 1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
  • 1/2 Cup Honey

  1. Preheat Oven to 375

  2. Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.

  3. In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.

  4. Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.


God bless you as you make and share these muffins with others today!

References:

  1. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
  2. Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901


Maple Pumpkin & Pecan Muffins

If you’re looking for a refined sugar free muffin recipe, I think you’ll like this one! I’m using a small amount of stevia and a little maple syrup to give these Maple Pumpkin & Pecan Muffins just a touch of added sweetness. After all, the pumpkin puree is sweet, too.

Benefits of Muffins

I also use two eggs because I find my fresh milled whole grain makes crumbly muffins. So, the extra egg not only gives more moistness but adds a little more choline, protein, A vitamins and natural folate. Boosting this muffin’s nutrient power is also nice when considering the antioxidants lutein and zeaxanthin in the eggs help with maintaining eyesight.

Thankfully, all those years of misunderstanding about the cholesterol in eggs is resolved, as it has no detrimental impact on blood cholesterol levels. In fact, studies show it actually improves high density lipoproteins HDL (the good cholesterol) and reduces small density lipoproteins (1).

Maple Pumpkin & Pecan Muffins

Devotion

I see, God knew what he was doing when he created all living things. It makes me appreciate Him more as I think about studying the bible. A small group of ladies and I get together each week to study. We just finished reading the building of the Tabernacle in Exodus chapter 25 and 26. God’s plan to meet with His people is described in detail. As New Testament believers, it’s nice to have the advantage of seeing the whole picture of Christ fulfilling the promise of God coming to dwell with us.

Although through his holy Spirit, he actually dwells in us, doesn’t he? What amazes me about the study of the tabernacle, also called the tent of meeting, is the precise way God wanted it designed and filled. Only the finest cloth, and pure gold were to be used for the Holy place.

Since Christians are now the “tents” of the indwelling Holy Spirit, I often think of how we fill our own tents with things that are not pure or fine. In fact, my choices in the past have been downright harmful. All the preservatives, additives, colorings and flavorings are meant for extending the shelf life of products not my life. Many of these products contain polyunsaturated oils from seeds chemically extracted, heated to high temperatures, and bleached.

It is the reason I am taking more precautions now. Knowledge is power, or so people say.

But more importantly, knowing the Holy Father demands only the finest offerings for His tent, makes me think twice about what I put in mine.

Therefore, there are no unstable oils in this muffin mix, just olive oil and if you like, a little butter. Items found in the bible many times and wonderfully healthy alongside the eggs, pumpkin, and pecans.

So, I hope you try this recipe for Maple Pumpkin & Pecan Muffins sometime. You’ll fill your temple with delicious and filling garden ingredients while improving your cells and building your stamina.

God bless you and remember, what’s in the garden is good!


Maple Pumpkin & Pecan Muffins

  • 2 Cups Whole Wheat Flour
  • 2 Tsp. Pumpkin Pie Spice
  • 1/2 Tsp. Salt
  • 1 Tsp. Baking Powder
  • 1 Cup Vanilla Almond Milk
  • 1/2 Tsp. Stevia (liquid)
  • 2 Eggs
  • 1/4 cup Olive Oil
  • 3/4 Cup Pumpkin Puree
  • 1/2 Cup Pecans
  • 1 Tbsp. Maple Syrup
  • 1 Tbsp. Butter (optional)

  1. Preheat oven to 350 and lightly oil your muffin pans

  2. Place the fresh flour, salt, baking powder, and pumpkin pie spice in a large bowl and whisk well.

  3. Add the stevia to the unsweetened almond milk and stir well. Pour into the flour mixture and add eggs, oil, and pumpkin puree. Stir until well combined.

  4. Place 1/4 cup of batter into each muffin cup (makes 12)

  5. Melt the butter in a small dish and add the maple syrup, mix well, then add a half a tsp of the mixture to each muffin, then stir slightly into each muffin with a butter knife. Add a few chopped pecans to each muffin.

  6. Bake 20-25 minutes or until a toothpick comes out clean once inserted.


References:

Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet – PubMed (nih.gov)

Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.