Dietitian UK: Sunflower, Pecan and Cardamon muffins

Sunflower, pecan and cardamon muffins, heart healthy, gluten free and yummy.

This is an adapted recipe from Green Kitchen Stories, it looked so yummy I had to try it. Plus they are Gluten Free and Wheat Free.

Sunflower seeds are a good source of Vitamin E, Magnesium and Selenium as well as having phytosterols that can help lower cholesterol. Vitamin E is an antioxidant so it stops the effects of free radicals and can protect against disease like cancer; it is also an anti-inflammatory, helping in diseases like rheumatoid arthritis and asthma. Magnesium is an all round important nutrient being used in a number of body systems, it keeps the nerves relaxed so they can send signals properly, aids in energy production and can help lower blood pressure. Selenium is also an antioxidant that plays a role in repairing damaged DNA and preventing cancer cell growth.

Dietitian UK:  Sunflower seeds
Dietitian UK: Sunflower seeds

Pecans are also a great source of Vitamin E and have been linked to protecting against Alzheimers, cancer and heart disease. The plant sterols in the nuts can help lower cholesterol and they contain the heart healthy mono-unsaturated fat.

So basically these are a good source of Vitamin E, they contain heart healthy mono-unsaturated fat and contain cholesterol lowering products. Wow! Health in a muffin 😉


90g sunflower seeds toasted in the oven for 8 minutes.

60g pecans

1 tsp baking powder

50g margarine

2 tbsp honey

1/2 tsp vanilla extract

2 tsp ground cardamon

4 egg whites

  • Grind the nuts and seeds in a pestle and mortar, I did mine in 3 batches.
  • Add the baking powder.
  • Melt the margarine and honey (I used the microwave) and then add the vanilla extract and cardamon, leave to cool.
  • Whisk the egg whites for about a minute until foamy (not stiff).
  • Mix the dried ingredients and wet mix together. Gently fold in the egg whites.
  • Dollop into 12 muffin cases (fill until near the top) and bake at Gas Mark 3 for 15-20 minutes, they will firm up a little more when cool.
Dietitian UK: Sunflower, Pecan and Cardamon muffins
Dietitian UK: Sunflower, Pecan and Cardamon muffins

Nutritional Info: Per muffin 119 kcals, 8.8g fat (1.1g saturates 3.8 monounsaturates, 3.4 polyunsaturates), 7.0g carbohydrate, 3.3g protein.

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9 thoughts on “Sunflower, pecan and cardamon muffins, heart healthy, gluten free and yummy.

  1. Hmm it appears like your website ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to everything. Do you have any helpful hints for first-time blog writers? I’d genuinely appreciate it.

    1. Thankyou so much for your comment, very kind. I’d say write about things that you are interested in, be yourself and have fun!

  2. I’ve made these muffins a couple of times now. They’re perfect for me as an afternoon snack with tea at work. But also are luxurious enough to serve to guests. I don’t use butter, so have substituted with 3tbsp of cold pressed organic peanut oil, which works really well. They do collapse a little after cooling, so maybe the butter prevents this, as butter goes solid on cooling. But they’re still delicious! I’ve also made a variation with Almonds & Cinnamon instead of pecans and Cardamom. Also very nice. I love your blog. Thank you!

    1. Yay! The peanut oil sounds like a great substitution but may way lead to the collapse. So nice to hear you can serve them to guests too. I shall have to try the variation. Really nice to hear you like my blog, you are most welcome!

  3. Nice! I look forward to trying these. I had been thinking along the lines of non-gluten flours – but this is high protien and NO flour…. I’m wondering: 1) the purpose of the baking soda if you already have egg whites and 2) using coconut oil as the oil. Thoughts?

    1. I find the baking soda help these rise a little so they stay light and airy. I haven’t tried using coconut oil but there is not reason I can think of as to why it wouldn’t work well – give it a go and let me know!

      1. They were indeed yummy – and hi- protein too. Great for when I have egg whites left over – which seems to be often. I definitely like the coconut oil in place of margarine. It gives a gentle sweetness to it. I did use fresh decoriated cardamom (de-hulled) and I think doing this I likely need half of what is suggested.

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