Bean Muffins (variations by recipelover)

From South Beach Friends Wiki

Bean Muffins, Phase 1
(recipelover's versions)

Here are the recipes for the bean muffins. Try a sweet version first and then you can experiment with more. As I told everyone on TOB--we love them. I am having one right now with my coffee--a banana pecan one. It is really important to fully blend the beans so that they can't be seen at all. My Braun blender works really well, but some people use a food processor. I like the blended version better because I can't even see that there are any beans in it. Really blend them well--see my directions below.

Suggestions about recipes:

--Store these in the refrigerator or freeze them. They are perishable! I freeze them and we just take out one when needed from the freezer bag.
--for better flavor/texture: use large eggs, not extra large or jumbo size. Also see my note about using egg whites and one whole egg for those who are watching egg intake.

Non-sweet version: really needs some flavor such as the spices in the recipe. I tried adding garlic powder and some shredded cheddar, but it wasn’t enough flavor. I have only made these once to have with soups or dinners in place of bread. However, I make the sweet versions every week (several flavors) and also the bean brownies (in dessert section for Phase 1).

Mock cornbread-original recipe

-1 can great northern or cannelini beans, drained and rinsed, drained again
-4 large eggs (or egg substitute) (or 4 egg whites and one whole egg)
-1 tsp salt (can omit because of the salt in the beans)
-1 tsp baking powder
-2 T. olive oil
-1/3 c. sugar substitute
1 T. cumin
1 tsp Tabasco

Combine all ingredients in the blender (suggested order--2 eggs, beans, rest of ingredients and last 2 eggs) and process until smooth. Pour in a 8 x 8 pan and bake at 400 (I use 350)until toothpick is clear when inserted in the center, about 25-30 min. Works well as muffins too! Note: can adjust added spices--need something to give it flavor.

Recipelover’s Basic Sweet Version Muffin recipe:

1 can Great Northern or cannelini beans, drained, rinsed well, drained
4 large eggs (or 1 whole egg & 4 egg whites) or (egg substitute)
1 tsp. baking powder
pinch salt (I omit this most of the time)
flavors of your choice (spices or extracts) See below
1/2 tsp. vanilla
2 T. oil
scant 3/4 c. Splenda
optional for added texture: 1/4 c. flaxmeal or ground nuts
(in Phase 2, you could add a little whole wheat pastry flour)

Combine all ingredients in the blender (suggested order--2 eggs, beans, rest of ingredients and last 2 eggs) and process until smooth. Pour into muffin tin; bake at 350 for about 25-30 min. or until toothpick inserted comes out clean. It makes about 7 muffins.

My additional notes: I usually make two batches with two different flavors so that I fill up a muffin pan. I use maybe 2 custard dishes to use up the remaining batter. Or, now I use muffin top pans and I love how the muffins turn out--more like a cookie.

Flavor Variations: add these in the middle of the mixture in the blender

Cinnamon Spice Muffin:
--1 tsp. cinnamon or pie spice mix
--fresh ground nutmeg (we love it)
--chopped walnuts
--(could add some dried apple chopped up)

"Mock" Lemon Poppy Seed Muffin
--1 tsp. lemon extract
--some freshly grated lemon peel (maybe 1 T.)
--1 tsp. poppy seeds

Banana Nut Muffin
--1 tsp. banana extract
--1/4 tsp. vanilla
--freshly grated nutmeg (1/2 tsp.?)
--chopped pecans or walnuts

Orange Apricot/Cranberry Muffin (Phase 2 with fruit)
--1 tsp. orange extract
--about 1 T. grated orange rind
--few grinds of freshly grated nutmeg
--1 tsp. vanilla
--cut up slivered almonds
--a few chopped dried apricots, cranberries or cherries

Raspberry Almond Muffins
--1 tsp. McCormick raspberry extract (new in stores)
--1/2 tsp. almond extract
--few grinds of freshly grated nutmeg
--1 tsp. vanilla
--cut up slivered almonds
--For Phase 2: a few chopped dried cranberries or cherries

Chocolate Almond: almond extract and a little cocoa powder, almond slivers
Pina Colada: coconut extract, pineapple extract, coconut (I use unsweetened) and pecans
Butter Rum: rum extract, butter extract, pecans
Chocolate Peppermint: peppermint extract, cocoa powder and walnuts
Orange Pineapple: orange extract, pineapple extract
I just keep combining extracts for new flavors.
(also see the Phase 1 dessert section for Chocolate Bean Brownies)

Note from person who posted this here originally: these are really great and make a filling breakfast with a HB egg & V8 or cottage cheese w/fruit (fruit is phase 2)]