here is an improvement to my zucchini muffin recipe using…you guessed it- carrots.
these muffins have no refined sugar or processed flour and they are nut and dairy free.
this recipe is a great muffin base. the vegetable can be interchanged and things like coconut flakes, vanilla, lemon zest, cinnamon, and choc chips can always be added in as extras depending on your mood. feel free to use any oil you like- i am really into coconut oil these days even though it is definitely an extra step to melt it as its natural form is a solid (unless you live in the tropics).
this particular carrot muffin recipe boasts the following super food combinations: coconut oil - read about the benefits here and carrots- read below!
carrots are a rich source of carotenes, namely beta-carotene and vitamin-A. studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers.
carotenes are converted into vitamin-A in the liver. beta-carotene is the major carotene that is present in these roots. beta-carotene is one of the powerful and natural anti-oxidants that helps protect body from harmful oxygen-free radical injury. in addition, it also has all the functions of vitamin-A such as vision, reproduction (sperm production), maintenance of epithelial integrity, growth and development.
carrots are rich in poly-acetylene antioxidant falcarinol. studies shoes that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells inside of tumors.
fresh carrots are also rich in vitamin-C. vitamin-C is a water soluble anti-oxidant. it helps the body maintain healthy connective tissue, teeth and gums. Its anti-oxidant property helps the body protect from diseases and cancers by scavenging harmful free radicals.
this root vegetable is especially rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
lastly, carrots also compose healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus. potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering effects of sodium.
2 cups of white whole wheat flour or whole wheat pastry flour (or one and one) ***
1 cup of old fashioned oats
2 tsp baking powder
1/2 tsp vanilla bean powder
1/2 tsp baking soda
1/2 tsp fine sea salt
1 tsp cinnamon
2 eggs whisked
1/3 cup extra virgin coconut oil (melted)
2/3 cup pure maple syrup
1 jar of baby puree** (fruit of your choice) or 1/2 cup unsweetened apple sauce
1 1/2 cup carrot shredded
in a bowl mix all of the dry ingredients; flour, oats, baking soda, baking powder, vanilla powder and cinnamon.
*optional- 1/4 cup shredded coconut flakes, the zest of one lemon or some mini choc chips
mix wet ingredients; whisked eggs, melted coconut oil, maple syrup, fruit puree or apple sauce, and shredded carrots.
fold wet ingredients into dry and mix well.
sprinkle some loose rolled oats on top of muffins before putting them in the oven.
put in at 350 for 25/30 min in miniature muffin tins.
cool and serve.
** i felt that this recipe needed a bit of added moisture. any baby jar can be used. i am partial to earths best pear puree or apple/blueberry but any will do. you can even use 1/2 cup of unsweetened apple sauce, a mashed banana or homemade puree if you have some!
***white whole wheat flour is milled from hard white spring wheat rather than the traditional red wheat (which gives it the darker color). it has the same nutritional value of whole wheat but i find the consistency to be less rough than regular whole wheat and a little smoother. i like it for recipes like this which dont have any sugar and with regular whole wheat are just a little too “healthy” tasting.
these muffins are everything.
have a great week everyone!