Naturally Sweet Carrot Apple Ginger Muffins

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While I was getting my nutrition degree, I often did cooking demonstrations for the university. One day I was asked to lead a demo for 90 middle schoolers. I wanted to show them that whole grains can be just as tasty as refined, and that veggies can go in unexpected places.  I decided to use maple syrup as a sweetener to add richness and minerals for their growing palates and bones. I was thrilled to get emails in the following weeks from parents who made them after their kids brought the recipe home. They were such a hit, I still make them for every potluck and kid-friendly event I go to!

Further Food Nutritionist Commentary:

These moist, flavorful muffins are an easy grab-and-go breakfast or a great, nutrient-rich snack. Kids will love the subtle sweetness from the maple syrup, and parents will love the added boost of iron from the teff.

Teff is a flour commonly used in Ethiopian and Eritrean cooking. Its native climate presents challenging conditions for the crop, boosting its antioxidant load. It is high in fiber and calcium and, like quinoa, contains all the essential amino acids, making it a complete protein. Teff is available in bulk in some natural foods stores, and many supermarkets now carry it. It’s an optional but nutritious addition to this recipe.

By Casey Giltner, Nutritionist
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Naturally Sweet Carrot Apple Ginger Muffins

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Servings: 12

Ingredients

1 cup whole wheat pastry flour

½ cup teff flour (optional, otherwise use equal amount whole wheat pastry flour)

½ tablespoon baking powder

¼ teaspoon salt

4 tablespoons butter

½ cup of maple syrup

¾ cup coconut milk (or regular milk)

2 teaspoons vanilla

¼ cup carrot (grated)

½ cup apple (grated)

½ tablespoon fresh ginger (grated)

¼ to ½ cup hazelnuts (chopped, optional)

Instructions

  1. Preheat oven to 375 degrees F.
  2. Grease, or line muffin tin with cupcake liners.
  3. Whisk together flours, baking powder and salt, set aside.
  4. In small saucepan, melt butter over low heat.
  5. Add maple syrup to pan and stir.
  6. Transfer butter/syrup mixture to small bowl.
  7. Mix in milk, carrot, apple, and ginger.
  8. In flour bowl, create a small well in center with spatula.
  9. Pour wet ingredients over dry ingredients and stir just until uniform mixture forms. Don’t over mix.  Batter should be thick enough to stick to spoon as it’s lifted out of the bowl, but not so thick that it stays suspended on spoon. It should plop back into bowl. If too thick, add a little water to thin.
  10. Fill each cupcake liner ¾ full (no more!).
  11. Sprinkle tops with hazelnuts.
  12. Bake for 20-25 minutes; until toothpick inserted into center of muffin comes out clean.
Preheat oven to 375 degrees F. Grease, or line muffin tin with cupcake liners. Whisk together flours, baking powder and salt, set aside. In small saucepan, melt butter over low heat. Add maple syrup to pan and stir. Transfer butter/syrup mixture to small bowl. Mix in milk, carrot, apple, and ginger. In flour bowl, create a small well in center with spatula. Pour wet ingredients over dry ingredients and stir just until uniform mixture forms. Don’t over mix.  Batter should be thick enough to stick to spoon as it’s lifted out of the bowl, but not so thick that it stays suspended on spoon. It should plop back into bowl. If too thick, add a little water to thin. Fill each cupcake liner ¾ full (no more!). Sprinkle tops with hazelnuts. Bake for 20-25 minutes; until toothpick inserted into center of muffin comes out clean.

Nutrition Information

Per Serving:  Calories: 192; Total Fat: 9g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 10mg; Sodium: 400mg; Potassium: 87mg; Carbohydrate: 27g; Fiber 3g; Sugar: 9g; Protein 3g

Nutrition Bonus:  Iron: 10%

 

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2 thoughts on “Naturally Sweet Carrot Apple Ginger Muffins

  1. Lillian

    Hi Tiffany – I’ve never tried pelt flower! I’m not familiar with baking with it. If you do try it let me know how it goes!

    Reply

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