The one about my fantastic voyage

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Well, when I say “fantastic voyage” … I mean I went into hospital last week for a bit of surgery.

A hip arthroscopy, in fact.  Keyhole surgery to put matters right after a running injury from almost two years ago that just wouldn’t lay down and die already.

They go in with their little instruments, and a tiny camera, via two tiny cuts.  But in my head, I imagined the entire medical team being shrunk down to size and being injected into my hip for a dangerous adventure, racing against the clock to save my hip-joint.  Just like in Fantastic Voyage.  Much more exciting than reality, right?

In the end, I probably spent more time waiting in prep before surgery than actually in surgery 😉

Time well spent, mind you, because I taught the anaesthetist how to pre-crystallise chocolate.  He was so chuffed!

I also got to speak with the surgeon.

Surgeon:  Any last questions before we go in?

Me: Nope.  Ah, just one thing.

Surgeon: What’s that?

Me:  Don’t stuff it up, OK?

Surgeon: I’ll try not to (Cheshire grin).  You’ll get before and after photos of your hip.  I’ll give them to you when we have our follow up in about ten days.

Me: Wait. What?  We take hip selfies now?

Apparently so.  Surgery selfies.  I’m all for surgical honesty and transparency in the medical field but …

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Anyhoo, all this means that I have been somewhat distracted before now leading to this little patch of interweb real estate looking for all the world like a ghost town, replete with tumbleweeds.

It also means I’m not allowed to be doing very much for a couple of weeks.

It’s only been four days and I think I’m on the verge of being certifiable.

The only baking I’m allowed to do has to be super fast and not too involved so there are no pastries, no delicate desserts, no kitchen shenanigans.  But I can bake muffins 😀

There are few things easier, faster and low involvement than muffins.

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So I made these muffins.  Moist, tender, fruity with raspberries, sweetened with a little Cacao Barry Zephyr white couverture callets and some whole vanilla bean.  Possibly the perfect recovery food.

If you substitute dark chocolate for the white chocolate, these muffins will be totally low FODMAP (and dairy free).  They are fructose-friendly, gluten-free and low in sugars so can be suitable for those with special diets.   Because I’m still thinking of you guys and dolls, even while I figure out how to maximise my speed in racing with crutches 😀


Raspberry Vanilla & White Chocolate Muffins

Yield: 12 standard muffins

Serving Size: 1 muffin

The tartness of raspberries with the silky sweetness of white chocolate, and the warmth of vanilla. Hard to beat. There are little bits of caramelised white chocolate on top, a little oozing of raspberry juices. A perfect breakfast or snack.

This recipe is low in FODMAPS, except for lactose. You can make it lactose free by omitting the white chocolate and substituting it with a good dark chocolate. Also brilliant.

The recipe is also wheat and gluten free although you can substitute plain wheat flour for the oat flour, if you prefer. The results will be fantastic.

I have also included a slight variation that I like to make often, which boosts the protein count a little bit, in the notes below.

Make sure to only mix the batter until it comes together and DO NOT OVERBEAT the muffin mix. We want tender muffin crumbs!


Dry Ingredients

125 grams almond flour

125 grams oat flour (gluten-free if required)

100 grams Natvia Baking (or preferred granulated sweetener or sugar)

10 grams baking powder (gluten-free if required)

2 grams whole vanilla bean powder (OR seeds scraped from one vanilla bean)

100 grams fresh or frozen raspberries

50 grams white chocolate callets or chips

Wet Ingredients

50 grams whole egg

50 grams egg white

150 grams unsweetened almond milk (OR unsweetened vanilla almond milk)

To Finish

50 grams fresh or frozen raspberries (about 24)

10 grams white chocolate callets or chips (about 12)


Preheat the oven to 190℃. Grease a 12 cup muffin pan with a little oil (or butter or cooking spray, as you prefer). Alternatively, line the pan with paper liners. Set aside.

Prepare your mise en place.

Dry Ingredients

Add the dry ingredients to a large mixing bowl and toss with a fork until evenly mixed, and the raspberries are coated. Set aside.

Wet Ingredients

In a small to medium bowl, whisk together the egg, egg whites, and almond milk, using a fork.

Make a well in the centre of the dry ingredients and pour in the wet mixture. Mix with a fork until the muffin batter just comes together.

Divide the mixture amongst the prepared muffin cups.

To Finish

Top each muffin with extra raspberries and white chocolate callets (or chips). Honestly, you can use as much as you like 🙂

Bake the muffins for about 20 minutes or until risen, golden and they spring back when pressed lightly.

Cool the muffins on a wire rack and serve warm.

Store leftover muffins, in an airtight container, in the refrigerator for up to a week.

Simply reheat briefly in a microwave before serving warm.

They can also be frozen but seriously, they won't last that long.


Protein Variation:

Instead of 125 grams oat flour, substitute the following:

100 grams oat flour + 30 grams WPI (unflavoured or vanilla)

The results are great. The amount of protein added is not a lot as it would otherwise dry out the muffins as they bake and completely alter the texture.

If you need to keep it dairy free, you can substitute a vegan protein powder (also unflavoured or vanilla).

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By | 2017-01-09T17:21:50+00:00 September 30th, 2014|All Recipe Posts, Breads & Quickbreads, Breakfast, Chocolate, Fruit, Muffins, Protein, Protein Muffins, Special Diet, Uncategorized|Comments Off on The one about my fantastic voyage