Okay friends, here is a winner. My family is patient with endless experiments, but they’ll be begging for this to rerun. These little babies are delectable and super-packed with high quality nutrients. The only catch is that you need a grain grinder. I have a Whisper Mill made by Bosch that I really enjoy. Several family members have K-tec mills and they also work very well. I think those two are about a toss up.
But I digress. You’ll only need a cup of each flour for this recipe, but you’ll want to make it again soon so start by grinding about 4 pounds of navy beans. This makes a very fine flour that looks and feels almost like corn starch. Then grind a couple pounds of lentils. I keep these two flours in zip lock bags in my cupboard and substitute them for at least part of the wheat flour in most of my baking including pancakes and waffles. (I’ve never tried using them exclusively in a yeast bread. I don’t think it would work without specialty ingredients like Xanthum gum.
If it sounds like weird, health-food-nut behavior, just read the nutritional analysis of navy beans or lentils and you’ll see my point. They’re some of the most nutrient dense food you can buy, packed with protein, fiber, vitamins and minerals, including iron. And they’re CHEAP!! I buy them from the dry beans section in any grocery store but Walmart always has them.
Super Packed Muffins
1 cup of quick oats
1 cup of skim milk (any milk will work but this is what I used)
3/4 cups of brown sugar (white is fine too, I like the flavor of brown)
2 cups of pureed (or solid pack) pumpkin (I used home-canned)
2 smashed bananas (or half a cup of applesauce or chopped apple)
1/2 cup canola oil
1 1/2 teaspoons cinnamon
1 Tablespoon baking powder
1 1/2 teaspoon baking soda
1 scant teaspoon of salt
1 cup of navy bean flour
1 cup of lentil flour
12 oz semi sweet chocolate chips.
Dump all into bowl in order given Mix thoroughly and distribute into 36 greased or papered muffin cups. Bake at 350 for 18 minutes.
Tender and delicious. If you had to eat only one thing for a year, these muffins would be an outstanding choice.
I’ll repeat my warning from earlier posts! Any batter/dough made with bean or lentil flour tastes yucky raw. Trust me! (go ahead a bake it. Prepare to be amazed!)