High Fiber English Muffins
This high fiber English Muffin recipe has a mild, slightly sweet flavor, a soft, moist, chewy interior, and a crispy crust. Dairy-free with no added sugar, each muffin delivers more fiber than ½ cup of cooked oats and more protein than an egg. The dough also makes a great every day bread when baked as loaf.
Servings: 12 muffins
Calories: 175kcal
Equipment
- 1 Mixer
- 1 Pressure Cooker optional
- 1 5x9" loaf pan if making bread
- 1 heavy pan or griddle if making English muffins
Ingredients
- 75 gram white flour
- 75 gram bread flour
- 240 gram wheat flour
- 100 gram quinoa
- 50 gram oats
- 8 gram flax seed meal
- 8 gram chia
- ½ teaspoon active yeast
- 8 gram salt
- 160 gram almond milk substitute dairy or oat milk
- water
Instructions
Make Poolish
- The night before, mix 130 gram whole wheat flour, 130 gram water at 80℉ and about ¼ of ⅛ teaspoon active yeast.
- After 12 to 14 hours it should be bubbly.
Soak Oats and Seeds
- Mix 50 gram oats, 8 gram chia, 8 gram flax seed meal with 100 gram water. Cover and soak for at least 15 minutes up to overnight
Cook Qunioa
- Rinse 100 gram quinoa, then add 100 gram water. Pressure cook on high for 1 minute. Then allow pressure to release naturally. Fluff. If cooking on the stove top, increase water to 220 grams, bring to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from heat. Let it rest for 10 minutes then fluff.
Make Tangzhong
- In a medium saucepan over medium-low heat, combine the 40 grams whole wheat flour and 160 gram almond milk. Cook, whisking continuously, until the mixture thickens and becomes a paste (like mashed potatoes), 4 to 6 minutes. Remove from heat and spread it out to cool.
Autolyse Grains
- In a stand mixer, mix 70 gram whole wheat flour, 75 gram white flour, 75 gram bread flour.
- Add tangzong, soaked oats mixture, and 30 gram water at 100℉.
- Mix and allow to rest for 15 - 30 minutes.
Final Mix
- Mix in the poolish, ⅜ teaspoon yeast, and 8 gram salt (about 1½ teaspoon).
- Gradually add cooked quinoa with the mixer running.
- Continue mixing. The dough should form a ball and pull away from the sides of the mixer. If it's too sticky, add a couple of tablespoons of flour. If it's too dry add a little water.
- Knead for 7 minutes.
Bulk Ferment
- Place the dough in a greased bowl or container, cover, and let it rise until double.
- Lightly punch down the dough.
Form English Muffins
- Divide the dough into 12 equal sized balls. Form them into rounds with your hands. Dust them with cornmeal, semolina flour, or wheat germ.
- Lightly oil griddle, cast iron or other frying pan.
- Place muffins on pan, leaving room for them to expand. Turn heat to medium low.
- After a few minutes, check them, and rotate them so they brown evenly. Adjust the heat so that they cook for about 6 minutes on each side. If they start browning too fast, flip them frequently.
- When they are done, move the muffins to a cooling rack, wipe any dusting out of the pan.
- Repeat for the rest of the muffins.
Make Loaf
- Form the dough into a loaf into a thick rectangle. Place in lightly oiled 5x9 baking pan.
- Let rise about 1½"
- Preheat oven to 420℉. Bake for 20 minutes, then reduce heat to 350℉ and bake for 25 more minutes. Remove from oven, then gently roll the loaf out on to a cooling rack to cool completely.
Notes
Simplified Instructions
I’ve made these muffins without using poolish. I think the poolish helps make the muffins a little more airy, but it’s good without using the technique. If you decide to do this, increase the yeast to ¾ teaspoon. I haven’t tried the shortcuts below, but I think you could make good English muffins in a fairly short time by using them. Start by mixing the oats and seeds with water.
Cook the quinoa.
Mix 240 gram whole wheat flour, 75 gram bread flour, 75 gram all purpose flour, 160 gram water, 160 gram milk, yeast (¾ teaspoon) and salt.
When oats have absorbed the water, add them to the dough.
When the quinoa when it is done cooking, fluff it, and mix it into the dough by spoonful.
Follow the steps starting with the kneading in the main recipe.
I’ve made these muffins without using poolish. I think the poolish helps make the muffins a little more airy, but it’s good without using the technique. If you decide to do this, increase the yeast to ¾ teaspoon. I haven’t tried the shortcuts below, but I think you could make good English muffins in a fairly short time by using them. Start by mixing the oats and seeds with water.
Cook the quinoa.
Mix 240 gram whole wheat flour, 75 gram bread flour, 75 gram all purpose flour, 160 gram water, 160 gram milk, yeast (¾ teaspoon) and salt.
When oats have absorbed the water, add them to the dough.
When the quinoa when it is done cooking, fluff it, and mix it into the dough by spoonful.
Follow the steps starting with the kneading in the main recipe.