Researchers have recently found that Superman was allergic to wheat when he was a boy growing up in Kansas. A Kent family friend shared this favorite recipe that they say originated from the planet Krypton. It is delicious, easy to make, and perfect with a cold glass of milk for an after school snack. It uses pure maple syrup for sweetener, coconut oil for fat, and a fruit & vegetable mixture for moistness. Best of all, it uses a special blend of flour that is gluten free.
You and your mini super hero will love it.
Step 1: Full Recipe
- 210 grams (about 1 1/2 cups) Gluten Free all purpose blend (see steps below)
- 1 teaspoon baking soda
- 1/2 teaspoon salt 1 teaspoon cinnamon
- 150 grams (about 1/2 cup) pure maple syrup
- 2 large eggs
- 80 grams (just over 1/2 cup) melted coconut oil
- 1 t pure vanilla extract
- 365 grams fruit/vegetable mixture (see steps below)
- 75 grams (about 1 cup) chopped walnuts
Heat oven to 375 degrees F (190 C)
Add dry ingredients to the wet ingredients. Stir to combine. Add fruit/vegetable mixture. Combine. Add nuts. Combine.
Bake until the bread springs back when touched (about 15 minutes). Depending on the size of your loaf sections, check at about 10 minutes.
Step 2: All-purpose Gluten Free Flour Blend Recipe
This is a special mixture that makes an all-purpose flour blend for your gluten-free baking. It makes 1 kg (2.2 pounds).
Use a food scale to measure. This is much easier and more accurate than measuring cups. If you don't have a food scale, you can check out this website for conversion information. Beware that these ingredients may not be easy to find. I found them locally at an upscale grocery store. They are also available on Amazon.
You can use this blend as a substitute for all-purpose flour in cookies and other sweet bread recipes. I hope you will love this blend as much as I do.
Note: I learned about this from a Craftsy.com baking class from Shauna James Ahem (the Gluten-free girl). In the class she discusses the ingredients and the science behind why they work as a substitute for wheat.
Step 3: Grease Pan and Line With Parchment Paper
I used an 8 compartment mini loaf pan for this project. The recipe also works with a full-size loaf pan or a muffin pan.
Grease pan. If using Pam, don't use Baking Pam since it contains wheat flour.
If desired, line the compartments with parchment paper.
Step 4: Prepare Nuts
Chop walnuts. If desired, roast in 350 degree oven for 6 minutes before chopping.
Step 5: Mash and Grate
Use a mixture of grated apple, mashed banana, and grated carrots in equal parts totaling 365 grams.
Depending on your tastes and what you have on hand, you can also use grated zucchini, grated sweet potatoes, pureed pumpkin, grated pear, finely chopped peaches, and other fruits in any combination.
Step 6: Prepare Dry Ingredients
Mix cinnamon, baking soda, salt, and flour (the all purpose blend from step 2) together.
Step 7: Prepare Wet Ingredients
Melt coconut oil and mix together with maple syrup, eggs, and vanilla.
Step 8: Mix It All Together
Add wet ingredients to dry ingredients. I used my food processor to mix since I used it to grate the apples and carrots and it was already dirty. However, since sweet breads such as this don't need any special mixing, it is fine to combine by stirring. Once the flour is well mixed, add the fruit/vegetable mixture. Finally, add the chopped walnuts.
Step 9: Add Batter to Pans and Bake
Add batter to your prepared pan (I like to use a cookie or ice cream scoop to make the loafs even in size).
Bake at 375 F (190 C) for about 15 minutes or until bread is brown and springy to the touch and edges pull away from the pan. Cool for 15 minutes before serving.
This bread also freezes well and can be quickly defrosted. It is very moist and delicious.
Step 10: Eat Well, Grow Strong, and Be Happy
It's not easy for a kid to be gluten free. I hope this recipe offers some new options that you and your family will enjoy.