Fall Baking

I don’t know about you all, but I love to bake once Fall weather hits. There’s something about the crisp air and the seasonal flavors like pumpkin, apple, and more pumpkin that makes me want to be in the kitchen. So here I am adapting recipes and wanting to share them all with you. After all, that’s what days off are for…and I also didn’t post yesterday (please forgive me).


I bought apples at the Sowa Market last week, but then quickly remembered that apples upset my stomach. Stupid sensitive adult stomach, I used to eat an apple every day, but no more. Therefore, I had some apples that needed to be used up because I just hate wasting food. Some Pinteresting led me to a recipe by one of my favorite recipe queens, Sally’s Baking Addiction. And so the baking began.

Step one, pull out the ingredients that I have and brainstorm for the ingredients that I don’t have. Luckily, Sally already recommended using double the amount of oil if you don’t have applesauce. Perfect. Except for the fact that I was out of canola oil. Great. Greek yogurt to the rescue because I always have SIggi’s yogurt in the apartment. I substituted about 1/2 cup Greek yogurt for the 2/3 cup of oil that the recipe called for. The next substitution was for eggs since I was saving the last few eggs I had for banana bread. Chia seeds it would have to be. To make a chia egg you simply combine 1 tbsp chia seeds and 2.5 tbsp water for each egg needed. The last change I made was to cut back on the sweetener in the recipe since it’s these little changes that can make a big difference for your overall health. Let the experiment begin.

The batter was VERY dense and difficult to stir. It seemed very dry, but everything finally mixed together and then the tiny diced apple slices lent some moisture. I was definitely skeptical, but once I tried the final product I was pleasantly surprised. Dense and chewy albeit a tiny bit gummy from the chia seeds (which went away as they cooled). Perfectly sweetened and satisfying. Everything that you want in a muffin.


I assessed the nutrition profile of the muffins using one of my favorite apps developed by dietitians. The recipe perfectly made 12 muffins which equated to each muffin having 150 calories, 4 g protein, 3 g fiber, and 32 g carbohydrates. They’re a bit high in carbohydrates, but all muffins are so I would recommend anyone with diabetes having this with a bit more protein on the side to prevent a spike in blood sugar (hard boiled egg, nut butter). This is also how I would suggest pairing the muffin for a snack for any old human because protein is what keeps you satisfied and helps restore your muscles throughout the day. Nobody wants to crash after eating too many carbohydrates, diabetes or not. If you like having muffins for breakfast try having one with some yogurt and fruit or having two lathered with peanut butter for a balanced meal. These are just suggestions and all dietary interventions should be individualized based on medical history, personal preferences, etc.

Here is the original recipe: Sally’s Baking Addiction Whole Wheat Apple Muffins

And here’s my adapted recipe:

Chia Seed Maple Apple Muffins


  • 2 cups flour (white or wheat)

  • 1 tsp baking soda

  • 1 tsp baking powder

  • 1/2 tsp salt

  • 2 tsp cinnamon or speculaas spice

  • 3 tbsp chia seeds and 7.5 tbsp water

  • 1/2 cup maple syrup

  • 1/2 cup Greek yogurt

  • 2 apples, finely diced

How to:

  1. Combine the chia seeds and water in a bowl. Stir to combine and set aside to thicken.

  2. Combine all wet ingredients (maple syrup, Greek yogurt, and chia eggs).

  3. Add the dry ingredients (flour, baking soda, baking powder, spice, and salt).

  4. The batter will be dense and dry but keep mixing until combined. If needed add another scoop of Greek yogurt.

  5. Fold in the diced apples until evenly dispersed.

  6. Baked at 425 for 5 minutes then at 350 for 15-18 minutes until browned.

  7. Enjoy!