Sticky Toffee Muffins with Chocolate Frosting

Sticky Toffee Muffins with Chocolate Frosting

Hallelujah for dates! They're the perfect substitute for any toffee and caramel recipes so they make the perfect sticky toffee muffin. These muffins only need 4 ingredients and then the best bit has to be the creamy avocado chocolate frosting. And so the obsession with avocado continues.....


Ingredients:

Muffins:

  • 200g pitted dates (soaked in boiling water for 10 minutes)
  • 150g almond meal
  • 20g coconut flour
  • 3 eggs

Frosting:

  • 2 avocados
  • 50g dark chocolate (we use 85%)
  • 50g cacao powder
  • 1 TBSP coconut milk (use the creamy part at the top)
  • Handful of cacao nibs (optional)
  • 1-2 TBSP maple syrup
  • 2 TBSP date water

Instructions:

Muffins:

  • Preheat the oven to 180°C and line a muffin tin with cases.
  • Remove the dates from the boiling water, but keep the water to sweeten the frosting.
  • In a food processor, blend the dates and almond meal. Don't worry if the dates don't blend fully!
  • Add the coconut flour and eggs and blend again.
  • If you'd like, chop 3-4 dates and add them to the mixture once you've finished blending. This gives the muffins a great texture.
  • Spoon the mixture in the muffin tin and bake in the oven 15-20 minutes - use a knife to see if the muffin is cooked through.
  • Leave to cool before topping them with the icing.

Frosting:

  • In a food processor, add all of your ingredients and blend until you get a smooth frosting.
  • Top the muffins with the frosting and sprinkle with cacao nibs.

Nutritional Information:

These muffins are packed with a wide range of nutrients - woohoo! They're rich in B vitamins, fibre, antioxidants, healthy fats, magnesium and protein. If you want to know more about the nutritional benefits of each food, keep reading! :)

Dates:

Contain a high amount of natural sugars, however, studies have shown that dates have a low GI and do not significantly raise blood sugar when eaten.

  • Loaded with fibre which improve your gut health. It also lowers cholesterol and helps prevent and fight obesity, heart disease and colorectal cancer.
  • Very rich in potassium which is vital for maintaining fluid balance, and keeping your brain, nerves, heart and muscles functioning normally.
  • Rich in magnesium which has anti-inflammatory properties and has been shown to lower blood pressure.
  • Also a good source of vitamin B6 (important for protein metabolism) and copper (part of several enzyme and proteins involved in iron utilisation).

Almonds:

  • Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese.
  • Great source of a number of B vitamins;
  • Rich in folate which is vital for a healthy pregnancy.
  • Rich in riboflavin which helps with red blood cell production, body growth and to process carbohydrates.
  • Rich in niacin which is often used to improve cholesterol levels and lower cardiovascular risk.
  • Rich in thiamin which helps the body to process carbohydrates and protein.
  • Great source of unsaturated fats
  • The high levels of unsaturated fats are great to help ease inflammation and may also improve cholesterol levels.
  • It might be an energy dense food but there is no need to avoid it.
  • A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
  • Possibly due to the amino acid arginine which may boost fat burning.
  • Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.

Coconut Flour: A light, fluffy flour that is gluten-free and wheat-free.

  • Very high in fibre.
  • The high fiber content also has a positive effect on blood sugar levels; substituting coconut flour for some wheat flour in a recipe can also moderate the blood sugar effect of wheat.
  • High in protein, nearly twice the amount than wheat flour.
  • Full of healthy fats including medium-chain triglycerides, although saturated, these digest easily and provide instant energy, antimicrobial properties and may boost your metabolism.

Avocado:

  • Great source of carotenoids. For example, lutein, which helps protect against eye disease.
  • As well as being rich in carotenoids, avocado helps your body absorb carotenoids from other foods because of its high unsaturated fat content.
  • Rich in soluble and insoluble fibre.
  • Rich in folate - very important during the early stages of pregnancy and also associated with lower heart disease.

Cacao powder:

  • Great source of magnesium which plays an important role in a wide variety of biochemical reactions in the body.
  • Also rich in a range of other minerals, such as iron, potassium, calcium, zinc and copper.
  • Contains a high level of antioxidants.
  • Rich in theobromine which stimulates the release of endorphins, resulting in anti-depressant effect.