Apple cinnamon muffins make the perfect grab-and-go breakfast. When time is short in the morning and you need a quick bite, there’s nothing easier than taking one of these from the container. They make the perfect PCOS-friendly breakfast.
How to make the best apple cinnamon muffins
This is really simple to make. Just blend some old-fashioned oats in a blender or food processor and there you go!
It’s important to use old-fashioned/rolled oats and not quick oats. This is because quick oats have already been processed. They cook quicker but they’re also digested quicker, spiking blood sugar and triggering an insulin release. Insulin resistance is common in many women with PCOS so we want to avoid blood sugar spikes as much as possible.
Almond meal is coarsely ground almonds. It’s high in healthy fats so I keep mine in the freezer to prevent the fats from going rancid. The protein and fat in the almond meal is what makes these muffins so filling and help contribute to weight loss.
Similar to almond meal but finely ground and the skins have been removed. I like to use a mixture to give the muffins a finer texture but let’s be honest this is expensive! I’ve seen it in my local supermarket for $12/lb.
So here are some ideas to reduce the cost:
- Replace it with almond meal and simply have a coarser texture.
- Make your own by grinding blanched almonds in a food processor.
- Buy in bulk. It will cost more upfront but will even out over time.
Cinnamon is a great flavor pairing with apple but did you know it can help increase insulin sensitivity.? So it helps our bodies digest the sugars in apples.
Not all cinnamon is created equal though. If possible try to use Ceylon cinnamon. The more common type, Cassia cinnamon, is high in coumarin which can be harmful in high doses. If the regular kind is what you have available though that’s ok that’s be mindful of how much you’re consuming.
Make sure you use baking soda and not baking powder. They’re not the same thing although they are both raising agents. Baking powder is a base and requires some type of acid (like vinegar or buttermilk) in the recipe to neutralize it. Baking soda already contains an acid (cream of tartar) so it will neutralize itself and you won’t be left with a metallic taste.
I like to use iodized salt because number one it’s easier to find, and number two, after the thyroid, the ovaries contain the second-highest concentration of iodine. Many people benefit from extra iodine in their diet so I feel like this is an easy way to get a little extra.
I highly recommend 100% grass-fed butter. Cows did not evolve eating corn so it’s a no-brainer that butter from cows who eat what nature intended has a higher nutritional value. Why am I recommending butter though if dairy is inflammatory and should be avoided on a PCOS diet? Butter is high in fatty acids which can aid weight loss.
If you’d rather completely avoid dairy, you can replace the butter with coconut oil.
There are so many different types of apples which one is best? Firm apples work well. Something like a Granny Smith, Jonagold, Honey Crisp, or a Pink Lady. Or use a mixture! I love the tartness of Granny Smiths but it’s a personal preference.
If there’s a lot of liquid when you’re grating the apples, make sure you squeeze most of it out. Too much liquid will change the consistency of the mixture and you’ll end up with soggy muffins!
This recipe is great to use up apples if you find yourself with too many. Personally, I LOVE apple picking so I tend to go a overboard whenever we do this wonderful family day out.
Syrup and honey are high in sugar so we want to limit them as much as possible. They are my sweetener of choice for several reasons. They’re 100% natural. They’re locally available so they have less of a carbon footprint than rice syrup for example. I can support my local community by purchasing it at the farmers market.
Eggs are so wonderful as a source of protein. I firmly believe that eggs taste better if they come from happy chickens. Look for ‘pasture-raised’ on the carton. This means that the chickens are actually outside and not simply packed into a shed like ‘cage-free’ chickens.
My dream is to have a backyard where I can have my own pet chickens! Until then though I’ll just have to settle on looking at pictures of other people’s happy chickens…
Look for vanilla extract and not vanilla essence. Extract is made by soaking the vanilla beans in alcohol, whereas vanilla essence is usually a synthetic flavoring. It’s better to keep things as natural as possible.
They also fit into my favorite category of baking recipes. The recipes that go along the lines of ‘mix the dry ingredients, mix the wet ingredients, then mix them all together and put it in the oven’. Love it.
Storing, freezing and thawing the best apple cinnamon muffins
These muffins can be kept in the fridge in an airtight container for 5 days and in the freezer for a month. It’s super simple to take one or two out of the freezer and pop them in the microwave for a minute to defrost. Then you can have warm apple cinnamon muffins on a cool fall morning! So good with a nice cup of tea.
The Best Apple Cinnamon Muffins
- Non-stick muffin tin
- Wire cooling rack
- Mixing bowl
- 1 cup oat flour blend old-fashioned oats
- 1 cup almond meal
- 1 cup almond flour or use 2 cups almond meal
- 2 tsp cinnamon
- 1 tsp baking soda
- ¼ tsp salt
- 6 tbsp butter melted, cooled
- 2 cups grated apple about 2 apples
- ½ cup maple syrup/honey
- 1 tsp vanilla extract
- 3 eggs
- Preheat the oven to 350°F. Grease a non-stick muffin tray or use paper liners.
- Mix the dry ingredients (oat flour, almond meal, almond flour, cinnamon, baking soda and salt) together in a large mixing bowl.
- Mix together the wet ingredients (butter, apple, syrup/honey, vanilla extract, eggs) in a separate bowl.
- Add the wet ingredients to the dry ingredients and stir until combined.
- Divide the mixture into 12 muffin cases.
- Bake at 350°F for 25-30 minutes until a toothpick comes out clean.
- Cool in the tin for 10 minutes then transfer to a wire rack.