July 7, 2022

A la Carte: Need to Slow Down Your Metabolism? Try Auntie Todd’s Slow-Carb Muffins

Lee White

Todd Lyon, restaurant reviewer, food writer, all-around great person and fashionista from New Haven, Conn., found that her body had turned its back on her … sort of. She developed Type 1 diabetes. She loved breakfast, but found out that her favorite breakfasts (cereal, toast, pancakes, fruit juice and the like) gave her body a jolt but metabolized quickly. 

“Eventually, it became clear that I needed a breakfast of slow carbs that wouldn’t cause a spike, but had enough protein and fiber to stay for several hours” Todd explained. “After a whole lot of trial and error, I came up with this recipe and it worked so well that my A1C readings—that’s a three-month reading of glucose levels—dropped by 1.5 points, which is a big deal in the wonderful world of diabetes.”

In the world of non-diabetes, this is a terrific recipe for all of us.

Many supermarkets now carry flours other than all-purpose and sweeteners other than sugar-laden jams. I suggest we go online and get the King Arthur Catalog. Once you have the flours, you might do as I do: make packages of the dry ingredients so you just put the packages in the freezer and make another 12 muffins in a few minutes 

I will make these muffins for breakfast whenever I don’t crave eggs over easy and rye toast or a bagel with cream cheese, a slice of tomato and sliced onion. 

Slow-Carb muffins. Photo by Yehor Milohrodskyi on Unsplash.

Auntie Todd’s Slow-Carb Muffins
From Todd Lyon, New Haven.

Yield: 12 muffins
Approximate nutritional value per muffin: calories 220; carbs 14 (adjust for fruit); fiber 12.4 grams

Dry ingredients
1 cup ground-milled flax seed
½ cup coconut flour
½ cup almond flour
½ cup crushed nuts (almonds, pecans and/or shelled pistachios)
¼ cup cinnamon (this is correct; it’s a lot of cinnamon)
1 tablespoon pumpkin pie spice
3 teaspoons baking powder

Wet ingredients
6 eggs
½ cups coconut milk or almond milk
½ cup vegetable oil
2 tablespoons pure vanilla extract
1 teaspoon pure almond extract
About 6 tablespoons sweetener: agave nectar, local honey, no-sugar-added jam
Optional 1 cup chopped apple, peaches, pears, blueberries

Preheat oven to 350 degrees. Spray muffin cups with Pam or other oil.
Blend dry ingredients by hand. Blend wet ingredients with mixer until lightly foamy.
Combine wet and dry ingredients by hand. Fill cups and bake for 18 minutes.

About the author: Lee White has been writing about restaurants and cooking since 1976 and has been extensively published in the Worcester (Mass.) Magazine, The Day, Norwich Bulletin, and Hartford Courant. She currently writes Nibbles and a cooking column called A La Carte for LymeLine.com and the Shore Publishing and the Times newspapers, both of which are owned by The Day. She was a resident of Old Lyme for many years but now lives in Groton, Conn.