The Pelican Pantry
The Great Muffin Experiment: Ingredients
Agave Syrup:
Description: A sweet, viscous substance made from refining agave.
Category: sugar · Calories: 1008 per cup · Protein: 0 grams · Carbohydrates: 254.5 grams · Sugar: 225.6 grams · Fiber: 0 grams · Fat: 0 grams
All Purpose Flour:
Description: All-purpose flour is a general use wheat flour, and as the name suggests, it is suitable for all types of baked goods. Due to the bran removal in the milling process, this flour is often enriched with vitamins and minerals.
Category: flour · Calories: 455 per cup · Protein: 13 grams · Carbohydrates: 95 grams · Sugar: 0.3 grams · Fiber: 3.4 grams · Fat: 1.2 grams
Almond Butter:
Description: Butter derived from almonds.
Category: fat · Calories: 1568 per cup · Protein: 54.4 grams · Carbohydrates: 48 grams · Sugar: 11.2 grams · Fiber: 25.6 grams · Fat: 142.4 grams
Almond Flour:
Description: Almond flour is simply almonds that have been ground down to a small particle size. Baking with almond flour not only imparts the nutritional elements of the almond, but helps with moisture retention and structure.
Category: flour · Calories: 648 per cup · Protein: 24 grams · Carbohydrates: 14 grams · Sugar: 4.9 grams · Fiber: 14 grams · Fat: 56 grams
Amaranth Flour:
Description: Amaranth is often used in combination with other flours. (There is not a lot of research on how much to use, but probably no more than 20% of the flour should be amaranth.) It has a nutty flavor. It is also very high in lysine.
Category: flour · Calories: 648 per cup · Protein: 24 grams · Carbohydrates: 14 grams · Sugar: 4.9 grams · Fiber: 14 grams · Fat: 56 grams
Applesauce:
Description: Unsweetened applesauce, made from boiling and pureeing apples, can be used in lieu of all or some of the fat in a recipe. (The consistency and the sweetness of the bake will change.)
Category: fruit · Calories: 102 per cup · Protein: 0.4 grams · Carbohydrates: 27 grams · Sugar: 23 grams · Fiber: 2.7 grams · Fat: 0.2 grams
Avocado Oil:
Description: Vegetable oil derived from avocado.
Category: fat · Calories: 1984 per cup · Protein: 0 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 224 grams
Banana:
Description: Bananas can be used in lieu of all or some the fat in a recipe. (The consistency and the sweetness of the bake will change.)
Category: fruit · Calories: 105 per cup · Protein: 1.3 grams · Carbohydrates: 27 grams · Sugar: 14 grams · Fiber: 3.1 grams · Fat: 0.4 grams
Brown Rice Flour:
Description: Brown rice flour is made from milling brown rice. It is often used as an alternative to wheat flour in gluten-free baking (although it is used in combination with other flours to aid with structure and moisture retention)
Category: flour · Calories: 574 per cup · Protein: 11 grams · Carbohydrates: 121 grams · Sugar: 1 grams · Fiber: 7.3 grams · Fat: 4.4 grams
Brown Sugar:
Description: A sugar coated with molasses.
Category: sugar · Calories: 528 per cup · Protein: 0 grams · Carbohydrates: 417.6 grams · Sugar: 417.6 grams · Fiber: 0 grams · Fat: 0 grams
Buckwheat Flour:
Description: Despite its name, buckwheat has no relation to wheat. Often used in pancakes, it is best used in combination with other flours. It has a nutty flavor.
Category: flour · Calories: 402 per cup · Protein: 15 grams · Carbohydrates: 85 grams · Sugar: 3.1 grams · Fiber: 12 grams · Fat: 3.7 grams
Butter:
Description: Solidified fat from churned cream.
Category: fat · Calories: 1632 per cup · Protein: 1.6 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 192 grams
Cacao Nibs:
Description: Cacao nibs are dried and crumbled pieces of the cacao bean.
Category: add-in · Calories: 912 per cup · Protein: 19.2 grams · Carbohydrates: 38.4 grams · Sugar: 0 grams · Fiber: 24 grams · Fat: 76.8 grams
Canola Oil:
Description: Vegetable oil derived from rapeseed.
Category: fat · Calories: 1984 per cup · Protein: 0 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 224 grams
Chickpea Flour:
Description: Chickpea flour is made from milling chickpeas (also known as garbanzo beans. This flour can aid in structure and binding and is good for gluten-free baking. It imparts a nutty flavor.
Category: flour · Calories: 356 per cup · Protein: 21 grams · Carbohydrates: 53 grams · Sugar: 10 grams · Fiber: 9.9 grams · Fat: 6.2 grams
Chocolate Chips:
Description: Chocolate chips are small pieces of sweetened chocolate. While traditionally, the chips were made from semi-sweet chocolate, there are now a variety of flavors.
Category: add-in · Calories: 606 per cup · Protein: 5.4 grams · Carbohydrates: 81 grams · Sugar: 69 grams · Fiber: 7.5 grams · Fat: 39 grams
Cocoa Powder:
Description: Cocoa powder is the powdered form of the dry solids with a small remaining amount of cocoa butter.
Category: add-in · Calories: 336 per cup · Protein: 16 grams · Carbohydrates: 48 grams · Sugar: 0 grams · Fiber: 16 grams · Fat: 8 grams
Coconut Flour:
Description: Coconut flour is milled from the meat of coconuts. Its function in baked products is as a boost to nutritional content. It can also be used to decrease the glycemic index in baked goods. It should comprise about 15% of flour usage.
Category: flour · Calories: 608 per cup · Protein: 25.6 grams · Carbohydrates: 72 grams · Sugar: 20.8 grams · Fiber: 12.2 grams · Fat: 24 grams
Coconut Oil:
Description: Butter derived from coconut.
Category: fat · Calories: 1936 per cup · Protein: 0 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 208 grams
Coconut Sugar:
Description: A sugar made from coconut.
Category: sugar · Calories: 743 per cup · Protein: 0 grams · Carbohydrates: 192 grams · Sugar: 192 grams · Fiber: 0 grams · Fat: 0 grams
Cornmeal:
Description: Cornmeal is coarsely milled corn kernels. Because of its lack of gluten, it does not expand during baking, and the final product can be dense.
Category: flour · Calories: 442 per cup · Protein: 9.9 grams · Carbohydrates: 94 grams · Sugar: 0.8 grams · Fiber: 8.9 grams · Fat: 4.4 grams
Granulated Sugar:
Description: White sugar, processed from cane or beet sugar.
Category: sugar · Calories: 768 per cup · Protein: 0 grams · Carbohydrates: 201.6 grams · Sugar: 201.6 grams · Fiber: 0 grams · Fat: 0 grams
Honey:
Description: A sweet, viscous food made by bees.
Category: sugar · Calories: 1024 per cup · Protein: 0 grams · Carbohydrates: 272 grams · Sugar: 272 grams · Fiber: 0 grams · Fat: 0 grams
Maple Syrup:
Description: A sweet, viscous food made from maple tree sap.
Category: sugar · Calories: 832 per cup · Protein: 0 grams · Carbohydrates: 208 grams · Sugar: 208 grams · Fiber: 0 grams · Fat: 0 grams
Matcha Powder:
Description: Matcha powder is made from finely-ground green tea leaves.
Category: add-in · Calories: 0 per cup · Protein: 0 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 0 grams
Molasses:
Description: A sweet, viscous substance made from refining beet or cane sugar.
Category: sugar · Calories: 976 per cup · Protein: 0 grams · Carbohydrates: 252 grams · Sugar: 252 grams · Fiber: 0 grams · Fat: 0 grams
Monkfruit Sweetener:
Description: A sugar made from the monkfruit, often packaged with erythritol.
Category: sugar · Calories: 0 per cup · Protein: 0 grams · Carbohydrates: 192 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 0 grams
Oat Flour:
Description: Oat flour is milled from oatmeal. It can make up about 40% of the flour in a recipe.
Category: flour · Calories: 420 per cup · Protein: 15 grams · Carbohydrates: 68 grams · Sugar: 0.8 grams · Fiber: 6.8 grams · Fat: 9.5 grams
Olive Oil:
Description: Vegetable oil derived from olives.
Category: fat · Calories: 1904 per cup · Protein: 0 grams · Carbohydrates: 0 grams · Sugar: 0 grams · Fiber: 0 grams · Fat: 224 grams
Peanut Butter:
Description: Butter derived from peanuts.
Category: fat · Calories: 1504 per cup · Protein: 56 grams · Carbohydrates: 62.4 grams · Sugar: 17.6 grams · Fiber: 14.4 grams · Fat: 128 grams
Pear Puree:
Description: Unsweetened pear sauce, made from boiling and pureeing pears, can be used in lieu of all or some the fat in a recipe. (The consistency and the sweetness of the bake will change.)
Category: fruit · Calories: 162 per cup · Protein: 0.4 grams · Carbohydrates: 43 grams · Sugar: 36 grams · Fiber: 3 grams · Fat: 0.4 grams
Pumpkin Puree:
Description: Pumpkin puree, made from roasted and pureed pumpkin (or winter squash) can be used in lieu of all or some the fat in a recipe. (The consistency and the sweetness of the bake will change.)
Category: fruit · Calories: 83 per cup · Protein: 2.7 grams · Carbohydrates: 20 grams · Sugar: 8.1 grams · Fiber: 7.1 grams · Fat: 0.7 grams
Pumpkin Seed Butter:
Description: Butter derived from pepitas or pumpkin seeds.
Category: fat · Calories: 1520 per cup · Protein: 64 grams · Carbohydrates: 48 grams · Sugar: 24 grams · Fiber: 16 grams · Fat: 128 grams
Quinoa Flour:
Description: Quinoa flour is made by milling the ancient ceral quinoa. It can add a bitter after-taste if used as more than 30% of the flour in a recipe. (For cakes and cookies, it should be no more than 10 and 20% respectively.)
Category: flour · Calories: 412 per cup · Protein: 16 grams · Carbohydrates: 72 grams · Sugar: 0 grams · Fiber: 7.8 grams · Fat: 6.8 grams
Rice Flour:
Description: Rice flour is made from milling white rice. It is often used as an alternative to wheat flour in gluten-free baking (although in combination with other flours to aid with structure and moisture retention).
Category: flour · Calories: 578 per cup · Protein: 9.4 grams · Carbohydrates: 127 grams · Sugar: 0.2 grams · Fiber: 3.8 grams · Fat: 2.2 grams
Rye Flour:
Description: Rye flour is produced by the milling of rye grain. Rye is closely related to wheat, and as such it should not be used in gluten-free recipes. (It does have far less gluten than wheat, however, when it comes to the structure and rise of baked goods.)
Category: flour · Calories: 356 per cup · Protein: 11 grams · Carbohydrates: 77 grams · Sugar: 1.1 grams · Fiber: 12 grams · Fat: 1.6 grams
Semolina Flour:
Description: Semolina is a course flour made from high protein durum wheat. It adds a nutty flavor, as well as contributes a yellow color to the final product (typically pasta).
Category: flour · Calories: 601 per cup · Protein: 21 grams · Carbohydrates: 122 grams · Sugar: 0 grams · Fiber: 6.5 grams · Fat: 1.8 grams
Sorghum Flour:
Description: Sorghum flour is a powder made from grinding the sorghum kernel. It is used in combination with other flours to help develop structure in gluten-free baked goods.
Category: flour · Calories: 434 per cup · Protein: 10 grams · Carbohydrates: 93 grams · Sugar: 2.3 grams · Fiber: 8 grams · Fat: 4 grams
Tahini:
Description: Butter derived from sesame seeds.
Category: fat · Calories: 1424 per cup · Protein: 41.6 grams · Carbohydrates: 51.2 grams · Sugar: 0 grams · Fiber: 11.2 grams · Fat: 128 grams
Tapioca Flour:
Description: Tapioca flour is obtained from the roots of the cassava plant (and therefore also known as cassava flour). It can function in a baked good to aid with thickening and adhesion, as well as moisture retention.
Category: flour · Calories: 428 per cup · Protein: 0.2 grams · Carbohydrates: 108 grams · Sugar: 4 grams · Fiber: 1.1 grams · Fat: 0 grams
Whole Wheat Flour:
Description: Whole wheat flour is the powder obtained from milling (typically) hard red wheat. It has a shorter shelf life than all purpose flour because of the oil in the bran and germ.
Category: flour · Calories: 405 per cup · Protein: 16 grams · Carbohydrates: 86 grams · Sugar: 0 grams · Fiber: 13 grams · Fat: 3 grams
Nutrition data derived from Nutritionix.com