Tropical Mango-Coconut Quinoa Muffins

If you want to add more gluten free, dairy free, and lacto ovo vegetarian recipes to your collection, Tropical Mango-Coconut Quinoa Muffins might be a recipe you should try. This breakfast has 284 calories, 5g of protein, and 11g of fat per serving. This recipe serves 12. For 75 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. A mixture of baking powder, coconut milk, sorghum flour, and a handful of other ingredients are all it takes to make this recipe so delicious. It is brought to you by Queen of Quinoa. 41 person were glad they tried this recipe. From preparation to the plate, this recipe takes about 45 minutes. With a spoonacular score of 27%, this dish is not so excellent. Tropical Mango-Coconut Muffins from Queen of Quinoa, Tropical Trio Muffins (coconut, Pineapple & Mango), and Calories in Tropical Black Bean Mango Quinoa Salad are very similar to this recipe.

Servings: 12

Preparation duration: 15 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 teaspoon baking powder

½ teaspoon baking soda

1 cup banana, mashed (about 2 medium bananas)

? shredded coconut

? cup coconut milk

½ cup coconut sugar (or other granulated sugar)

1 egg

? teaspoon xanthan/guar gum

1 mango, diced

2 tablespoons light flavored oil

? cup quinoa flakes

? cup toasted quinoa flour (see notes on why and how to toast quinoa flour)

¼ teaspoon salt

? cup sorghum flour

? cup tapioca flour

Equipment:

muffin tray

oven

mixing bowl

whisk

toothpicks

frying pan

wire rack

Cooking instruction summary:

Preheat oven to 375 degrees F. Line a 12-cup muffin tin with paper liners or spray with cooking spray.Whisk together dry ingredients in large mixing bowl. Set aside.In a small mixing bowl, beat together banana, milk, egg and oil. Add to dry and mix until smooth. Fold in diced mangos.Spoon batter into muffin tins, filling ¾ full. Bake on center rack for 25 - 30 minutes, until a toothpick inserted into the center comes out clean.Remove from oven, let cool for 3 - 5 minutes in the pan. Transfer to a wire rack and let cool completely.Enjoy!

 

Step by step:


1. Preheat oven to 375 degrees F. Line a 12-cup muffin tin with paper liners or spray with cooking spray.

2. Whisk together dry ingredients in large mixing bowl. Set aside.In a small mixing bowl, beat together banana, milk, egg and oil.

3. Add to dry and mix until smooth. Fold in diced mangos.Spoon batter into muffin tins, filling ¾ full.

4. Bake on center rack for 25 - 30 minutes, until a toothpick inserted into the center comes out clean.

5. Remove from oven, let cool for 3 - 5 minutes in the pan.

6. Transfer to a wire rack and let cool completely.Enjoy!


Nutrition Information:

Quickview
281k Calories
4g Protein
11g Total Fat
41g Carbs
2% Health Score
Limit These
Calories
281k
14%

Fat
11g
18%

  Saturated Fat
6g
43%

Carbohydrates
41g
14%

  Sugar
9g
11%

Cholesterol
13mg
5%

Sodium
120mg
5%

Get Enough Of These
Protein
4g
9%

Manganese
0.47mg
23%

Vitamin B2
0.25mg
15%

Fiber
3g
14%

Phosphorus
139mg
14%

Iron
2mg
12%

Vitamin C
7mg
10%

Magnesium
29mg
7%

Copper
0.14mg
7%

Potassium
222mg
6%

Vitamin B6
0.12mg
6%

Selenium
3µg
5%

Folate
19µg
5%

Vitamin E
0.69mg
5%

Vitamin B3
0.89mg
4%

Vitamin A
214IU
4%

Vitamin B1
0.05mg
3%

Vitamin K
3µg
3%

Zinc
0.44mg
3%

Calcium
28mg
3%

Vitamin B5
0.28mg
3%

covered percent of daily need
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Food Trivia

We eat 300 million portions of fish and chips in Britain each year.

Food Joke

Roy Collette and his brother-in-law have been exchanging the same pair of pants as a Christmas present for 11 years-- and each time the package gets harder to open. This year the pants came wrapped in a car mashed into a 3-foot cube. The trousers are in the glove compartment of a 1974 Gremlin. Now Collette's plotting his revenge -- if he can get them out. It all started when Collette received a pair of moleskin trousers from his brother-in-law, Larry Kunkel of Bensenville, Illinois. Kunkel's mother had given her son the britches when he was a college student. He wore them a few times, but they froze stiff in cold weather and he didn't like them. So he gave them to Collette. Collette, who called the moleskins "miserable," wore them three times, then wrapped them up and gave them back to Kunkel for Christmas the next year. The friendly exchange continued routinely until Collette twisted the pants tightly, stuffed them into a 3-foot-long, 1-inch wide tube and gave them back to Kunkel. The next Christmas, Kunkel compressed the pants into a 7-inch square, wrapped them with wire and gave the "bale" to Collette. Not to be outdone, the next year Collette put the pants into a 2-foot-square crate filled with stones, nailed it shut, banded it with steel and gave the trusty trousers back to Kunkel. The brothers agreed to end the caper if the trousers were damaged. But they were as careful as they were clever. Kunkel had the pants mounted inside an insulated window that had a 20-year guarantee and shipped them off to Collette. Collette broke the glass, recovered the trousers, stuffed them into a 5-inch coffee can and soldered it shut. The can was put in a 5-gallon container filled with concrete and reinforcing rods and given to Kunkel the following Christmas. Two years ago, Kunkel installed the pants in a 225 pound homemade steel ashtray made from 8-inch steel casings and etched Collette's name on the side. Collette had some trouble retrieving the treasured trousers, but succeeded without burning them with a cutting torch. Last Christmas, Collette found a 600-pound safe and hauled it to Viracon Inc. in Owatonna, where the shipping department decorated it with red and green stripes, put the pants inside and welded the safe shut. The safe was then shipped to Kunkel, who is the plant manager for Viracon's outlet in Bensenville. Last week, the pants were trucked to Owatonna, 55 miles south of Minneapolis, in a drab green, 3-foot cube that once was a car with 95,000 miles on it. A note attached to the 2,000-pound scrunched car advised Collette that the pants were inside the glove compartment. "This will take some planning," Collette said. "I will definitely get them out. I'm confident." But he's waiting until January to think about how to recover the bothersome britches. "Wait until next year," he warned. "I'm on the offensive again."

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