Guest Recipe: Spiced Apple Muffins with Wal-nutty Crumble

photo from Sarah Wilson and I Quit Sugar

photo from Sarah Wilson and I Quit Sugar

A week or two ago I had the pleasure of meeting the lovely Sarah Wilson from IQuit Sugar. Sarah was over in the UK from sunny Australia (enviably tanned, making me dream of sunshine and beaches!) as she is launching an 8-week programme over here. The programme includes meal plans which have carefully designed to be nutritionally balanced as well as including seasonal recipes, making them more affordable for you and reducing the environmental impact of eating out-of season produce.

Now I'm not one to follow a rigid plan or regime and totally vote for balance over committing to something that doesn't necessarily suit you but I do love Sarah's ethos and think that her plan could well be a great starting point for lots of people to get their gut health in check. Sugar is highly addictive and I know that for me, too much of it can really throw my stomach out of balance. It is one thing that I really would recommend experimenting with. That's what Sarah did and what I love is that the plan has totally come out of this lovely lady's personal experience with sugar and it just shows how listening to your body really can change your whole life - something that I am so grateful to have discovered myself!

This is one of the IQuit Sugar recipes that really caught my eye. It would work as a breakfast muffin or just as an afternoon treat! You could add a few teaspoons of sweetener to the muffins and/or topping but I would recommend trying them without it first!

what you’ll need

(makes 12 muffins)

For the muffins:

  • 1 medium green or red apple, core removed and roughly chopped

  • 1/4 cup sweet potato puree (recipe below)

  • 1/4 cup almond butter

  • 1 cup oats

  • 2 tablespoons shredded coconut

  • 2 tablespoons chia seeds

  • 1 teaspoon vanilla extract

  • 2 teaspoons ground cinnamon

  • 1 teaspoon baking powder

  • 1/4 teaspoon sea salt

  • 1/2 cup walnuts, roughly chopped

For the topping:

  • 1 tablespoon oats, roughly ground, or alternatively use quick oats

  • 2 tablespoons roughly chopped walnuts

  • 1 teaspoon coconut oil, softened

  • pinch of cinnamon

what to do

Preheat the oven to 180ºC / 350ºF / Gas Mark 4 and line a 12-hole muffin tin with baking paper.

In a high-powered blender or food processor, add in the diced apple. Blitz until you form a smooth puree. This should yield 1 cup of puree.

Add the remaining ingredients for the muffins into the blender. Blend until you form a smooth mixture. Scoop amongst the 12 lined muffin holes.

To make the topping, add all ingredients into a small bowl. Using your fingers, combine the mixture until crumbly. Sprinkle evenly amongst on top of the muffin mixture.

Place into the oven and bake for 15 minutes. Once cooked, remove and allow to cool slightly before eating.

Sweet Potato Puree

what you’ll need

  • 1 small (1kg) pumpkin (can use any variety), peeled and roughly chopped

  • 2 large (600g each) sweet potatoes, peeled and roughly chopped

  • 2 tablespoons olive oil

  • pinch sea salt

what to do

Preheat oven to 200°C / 400°F / Gas Mark 6.

Rub the pumpkin and sweet potato chunks with olive oil and salt, and bake on a lined baking tray in the oven until tender – about 35-40 minutes.

Remove the veggies from the oven. Place veggies in a food processor or blender and blitz until smooth. Alternatively, place into a bowl and blitz with a stick blender.

Once cool, store separately in 1/2 cup batches in the freezer (in zip-lock bags or containers).