Sunday, October 03, 2010

Recipe for Low-Sugar and Whole Wheat Mango Walnut Muffins (or bread)

Low-Sugar and Whole Wheat Mango Walnut MuffinsAfter a few years of experimenting with low-sugar and whole wheat baking, I feel like I'm getting the hang of adapting recipes for baked goods into something that fits my low-glycemic way of eating. I especially like baking recipes where fruit provides some or all of the sweetness, so I was intrigued by this recipe from The National Mango Board that uses mango pulp, diced mango, and lime juice in a mango bread or muffin that's just slightly sweet. I replaced the butter with grapeseed oil, used Splenda instead of sugar (or you could use Stevia In the Raw Granulated Sweetener), and switched the white flour for white whole wheat, and the resulting muffins were delicious.

Of course, if you're a mango lover who doesn't care about the South Beach Diet, I'm sure the original version will be just as tasty. When I was making this, it occurred to me that peaches might be a good substitute for mango, and I still have some of those peaches that my sister-in-law gave me, so I think I'll try that today.

Peel and cut up two mangos, then dice half of a mango and pure the other 1 1/2 mangos. I love to use the mini-processor bowl of my immersion blender for small jobs like this. (Here is How to Cut a Mango if you're not experienced with them.)

Mix together the grapeseed oil (or butter) and Splenda or Stevia In the Raw Granulated Sweetener (or sugar).

Then add the pureed mango, egg, vanilla, and lime juice.

In a separate bowl combine the flour, baking powder, baking soda, and cinnamon.

Stir the wet ingredients into the dry ingredients and gently combine.

Then fold in the diced mango pieces and chopped walnuts.

I had some new jumbo muffin cups which I thought would be fun to use for this recipe, but you could also bake this in a 9 X 13 loaf pan or in 12 smaller muffin cups.

Here are my jumbo mango muffins, hot from the oven. One of these muffins made a good breakfast for me.


Low-Sugar and Whole Wheat Mango Walnut Muffins (or bread)
(Makes 6 jumbo muffins, 12 regular muffins, or one loaf of mango bread; recipe adapted from this recipe from The National Mango Board.)

Ingredients:
1/4 cup grapeseed oil (or butter)
3/4 cup Splenda or Stevia In the Raw Granulated Sweetener (or sugar)
2 very ripe mangos, peeled and pit removed (dice 1/2 mango and puree the other 1 1/2 mangos)
1 egg, beaten
1 tsp. vanilla
2 T fresh squeezed lime juice
1 1/2 cups white whole wheat flour (or white flour)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1 cup chopped walnuts

Instructions:
Preheat the oven to 350F/175C. Spray muffin cups (or loaf pan) with non-stick spray. Peel the mangos, remove seeds, and then dice 1/2 mango and use a food processor or the bowl attachment of an immersion blender to puree the other 1 1/2 mangos.

Mix together the oil (or butter) and sweetener of your choice. Add the pureed mango, egg, vanilla, and lime juice.

In a separate bowl, mix together the white whole wheat flour (or white flour), baking powder, baking soda, and cinnamon. Mix the wet ingredients into the dry ingredients and gently combine.

Chop enough walnuts to make 1 cup chopped walnuts, then stir the diced mango pieces and chopped walnuts into the batter. Fill muffin cups (or loaf pan) with batter.

Bake about 40 minutes for large muffin cups or loaf pan or slightly less if you make 12 regular sized muffins. (This should be baked until a toothpick inserted into the muffin or bread comes out clean.) Let muffins or bread cool for one hour before eating.

These lasted just fine for a few days in the fridge, although you may have trouble keeping them around for long!

Click Here for Printer Friendly Recipe

South Beach Suggestions:
Mangos are a low-glycemic fruit, so when these muffins or bread are made with grapeseed oil, Splenda, and white whole wheat flour, this is a good option for phase 2 or 3 of the South Beach Diet. The muffins are fairly calorie dense, so use portion control for phase 2.

More Bloggers Make Muffins or Bread with Mango:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Mango, Lime, and Ginger Muffins from Mostly Eating
Mango Bread from Wandering Chopsticks
Gluten-Free, Egg-Free, Dairy-Free Banana Mango Muffins from I am Gluten Free
Mango Muffins from Live to Eat
Lawsuit Muffins with Mango from Not Derby Pie
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Mangos used in this recipe were sent to me by The National Mango Board as part of a mango-tasting program.
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25 comments:

  1. Great weekend breakfast treat.

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  2. I love anything with mango! These look awesome :)

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  3. I love mangoes and muffins made with whole wheat so this is going into my "recipes to try" folder. I also think the peach version would be delicious.

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  4. Maria, thanks. It was a good breakfast for me.

    Wicked Noodle, thank you.

    Cheryl, hope you will enjoy it. I'm making the peach ones today!

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  5. Looks fab! How do you like baking with those cups? I've never tried them.

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  6. My husband is a huge mango fan, and I think he'd love these. For me, these would be an afternoon tea-time treat. (And don't you love that white whole wheat flour? I'm using it more and more.)

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  7. those muffins look very healthy and delicious! thanks for recipe!

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  8. These look lovely-and mangos will so be plentiful down under! Kayln, do you think spelt flour would also work-that would make it evcen more glycemic friendly!
    Cheers, Linda

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  9. These look wonderful-especially as mangos should soon be appearing here down under :)

    Kalyn, do you think spelt flour could be used instead of whole wheat? Spelt is even more glycemic friendly.

    Cheers, LindaKay

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  10. mangomuffins...I have never had or tried it and it sounds delicious Kalyn...I love mangoes!
    ronelle

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  11. I love that the mango is both pureed and chunked! It's like you get a double dose!

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  12. Pam, I absolutely adore the individual silicone cups. I have the small ones that come 12 in a set, and these big ones that have 6 in a set; like them both for different things.

    Lydia, I agree, the white whole wheat flour is great. I use it for nearly everything.

    Tamanna, you're welcome.

    LindaKay, I haven't used spelt flour so I can't say for sure, but I think it might work.

    Ronelle, this was the first time I'd heard of it too, but very delicious.

    Joanne, true. Double mango gave a lot of mango flavor.

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  13. I've never used mango in baking. Sounds delicious!

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  14. Karina, it was great, especially with the little touch of lime.

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  15. I roll the same way you do. I am on a 99.9% sugar free meal plan & I don't miss refined sugars at all when I have baked goods like these. Great use of mangoes in this recipe.

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  16. Mango? I'm all over this recipe!!!!

    xoxox

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  17. Paz, the mango was great in this!

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  18. Hi
    I am wondering if anyone is having problems getting onto the SBD message boards?
    They seem to have been off line for over a week- just get an 'error' page when I click onto the linkanyone got any ideas??
    Sue

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  19. I love the idea of using mango and lime in a muffin, especially with winter coming on. It'll be like a little ray of sunshine.

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  20. Sue, don't know anything about it, but will post your comment and see if anyone else does.

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  21. Barbara, must have been writing our comments at the same time! I did really like the mango/lime combo.

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  22. I've been working with whole wheat, sugar-free, and low-fat for the past year or so as well. It's really great when it comes together and something tasty comes from experimentation!

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  23. Orchid64, I agree, and this combination was really tasty.

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  24. Made these and some corn muffins yesterday! They are delicious, though next time I'll use a little more mango or a little less cinnamon. Loved the mango/lime blend.
    Here's a pic: http://faryastark.tumblr.com/post/23943473104/made-a-mountain-o-muffins-standard-corn-muffin

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