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.
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Recipe Card
Diabetic-Friendly Ginger Mango Muffins
Description
Low‑sugar, tropical muffins sweetened with mango and Splenda, perfect for health‑friendly snacking.
Ingredients
Instructions
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Preheat oven to 375 °F (190 °C). Prepare a 12‑cup muffin tin with liners or spray.
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In a blender, puree mango, ginger, orange zest, molasses, eggs, sour cream, butter, and vanilla until smooth.
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In a large bowl, whisk almond flour, coconut flour, baking powder, baking soda, salt, and Splenda.
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Divide batter among muffin cups and top with pistachios if using.
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Bake 16–18 minutes, or until tops are golden and a toothpick comes out clean.
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Cool 5 minutes in tin, then transfer to a rack to cool completely before serving.
Do you ever wonder how things get their name? I remember my mom had a kitchen garden at the back of our house, where she’d grow things that usually ended up on our plate.. Things like herbs, peppers, tomato, eggplant, ground provisions etc. One of the peppers she grew was called “bird” pepper, which is known as Thai chili or Tabasco peppers here in north America. Why “bird”? not sure, but as a kid I do remember when the trees were laden with those bright red peppers, we’d see birds coming to feed on them. You’d also find these pepper trees in the most out-of-place spots. Simply because the birds would feed, digest and then wherever their dropping fell.. there was the chance that a tree would grow there.
