In Memory Of Karen Nicole Smith, 1972 - 2016

Diabetic Friendly Ginger Mango Muffins.

If you travel within the Caribbean, most likely you’ve found yourself on the regional airline LIAT and I’m sure you’ve been reading my delicious offerings in their inflight magazine ZiNG. A gorgeous magazine which is very solid in regional content. In the latest issue I shared this recipe for a diabetic friendly dessert (or snack) so I thought I’d include it here for those of you who have not had the pleasure of flying with LIAT.


You’ll Need..

1 cup almond flour
2/3 cup coconut flour
2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup sliced mango
2 tsp. fresh ginger root, grated
1 tablespoon orange zest, grated
2 eggs
1/2 cup sour cream
2 tablespoon unsalted butter, melted
1 teaspoon vanilla extract
3/4 cup Splenda (granulated — measures cup for cup)
1 tablespoon molasses
2 tablespoon pistachio nuts, chopped (optional)
baking spray


Place the mango (try to get ripe mangoes) and grated ginger in a blender and puree until smooth. Then pour into a bowl with the orange zest, eggs, sour cream, butter, molasses and vanilla. Give it a quick mix.

In another bowl, place all the other ingredients (except the chopped pistachios) and give it a good mix. Then add the wet mixture to the dry mixture and combine well to form a semi dry batter. If it’s overly dry you can add a little water.

Please preheat your oven to 375 F and grease your muffin tray with some non stick spray or do as I did and use cupcake cups. Now spoon out the batter into the cups, top with some of the chopped pistachios (you may need to press then in a bit)  and when the oven come up to temperature, place on the middle rack. Bake for 16-18 minutes.. you’ll get a lovely golden brown edges.

Place to cool on a wire rack and enjoy!

 These ginger mango muffins are delicious, very filling and as I mentioned, can be considered diabetic friendly… but be sure to keep an eye on the actual ingredient list to ensure they meet with your dietary needs or regulations.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. Oh yea! Leave me a comment below – it’s appreciated!

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Diabetic Friendly Ginger Mango Muffins.
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  1. Verena
    May 8, 2015 / 2:23 pm

    Dear Chris,

    I actually found your recipe in the LIAT inflight magazine. What shall I say … it became one of my favourites. I have to admit that I use Demerara sugar from Guyana instead of Splenda and I bake a cake not muffins – the result was always delicious. Although my husband and me, we are not big friends of ginger, it is exactly what gives this cake an interesting (and of course truly Caribbean) touch of taste. Thank you so much for this wonderful recipe.

    All the best,

    Verena from Vienna (living in Trinidad)

  2. Sher
    April 24, 2014 / 1:57 pm

    Greetings Chris,
    I have never replied to any one’s blog or posting. Let me just say that I sat down at the computer to check some vegan recipe and decided to see what you had on your website. I am extremely blown away by your Diabetic Friendly Ginger Mango Muffins. I love to bake and do so every week. I am vegan and this recipe works well for me with a couple substitutions. For the eggs I use vegan Egg Replacer and for the sour cream I use the vegan Tofutti sour cream. For anyone wanting to maintain their figure and carb intake, this is perfect. Almond flour fills you up with just one bite. It is so rich that you cannot eat too much at a time.

    Thanks and much Blessings!
    Sher from Orlando

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