I’m a firm believer in sneaking vegetables into as many dishes as possible. We all need a bit of baked goodness in our lives every now and again but that doesn’t mean it has to be loaded with sugar and devoid of nutrients.
These muffins are sugar-free, dairy-free and nutrient dense. Packed full of betacarotene, an antioxidant that is converted to vitamin A in our bodies, you can feed these to your kids for a snack without feeling guilty. They’re especially good for fussy eaters who struggle to get enough vegetables into them.
They are moist and naturally sweet, but not as sugar-rushingly rich as your average shop-bought variety. Feel free to experiment with other fruits and veggies too – your imagination’s the limit (let me know what you come up with!).
Carrot, Pumpkin and Sweet Potato Muffins
Makes 12-15 muffins
1 cup spelt four (or substitute whole wheat or a gluten-free flour)
1 tsp baking powder
2 free-range, pastured eggs
1 cup roasted pumpkin puree
1/4 cup coconut oil
1 tsp ground ginger
1 tsp ground cinnamon
2 tbsp raw honey or maple syrup
100g sweet potato, grated
2 medium carrots, grated
15 dates, chopped
1. Preheat your oven to 180oC
2. Put the flour, eggs, pumpkin puree, baking powder, coconut oil, spices and honey into your food processor and mix until blended.
3. Tip into a bowl and stir through the dates, carrot and sweet potato.
4. Dollop into a greased muffin tray and bake for 15-20 minutes until the tops and edges are golden brown.
5. Allow to cool slightly before removing and placing in an airtight container.
Do you have a healthy muffin recipe you’d like to share?
by Mel Duncan