Carrot and Parsnip Muffins

Carrot and Parsnip Muffins

Carrot and Parsnip Muffins
  • Serves: 12 muffins
  • Prep Time: 00:15
  • Cooking Time: 00:30
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You will get a nice serve of vegetables in these muffins. Suitable to freeze. Delicious served warm for a light lunch or with a bowl of soup. You might also like to add diced cooked bacon, add at the end with the grated vegetables.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 2 cups almond meal/flour
  • 1/4 cup coconut flour
  • 1/4 cup arrowroot flour
  • 3/4 tsp baking soda (bicarb)
  • 1/2 tsp paprika, or to taste
  • 1/2 tsp sea salt, and a pinch of ground pepper
  • 1 1/2 Tbsp nutritional yeast flakes, or 3 Tbsp grated parmesan cheese if tolerated
  • 4 lge egg(s)
  • 3/4 cup almond milk, or milk of choice
  • 1/4 cup macadamia nut oil
  • 1/4 cup basil leaves, fresh and roughly chopped
  • 1 - 2 spring onion(s), sliced
  • 1 lge carrot(s), grated
  • 1 lge parsnip, grated

Directions

Preheat oven to 170c/340f. Place paper liners in a 12 hole muffin tin.

To a food processor add, almond meal, coconut flour, arrowroot flour, baking soda, paprika, salt and pepper. Pulse to combine.

Add Nutritional Yeast Flakes, eggs, milk and oil. Pulse several times to combine but don't over blend. Add chopped basil and sliced spring onions, pulse a few times to blend through the mixture. Transfer mixture to a large bowl, add grated carrot and parsnip. Mix to combine.

Spoon into lined muffin tin. Bake for 30 minutes or until firm to touch and lightly browning.

Serve warm with ghee or organic butter.

almond meal/flour

The most favoured gluten/grain free flour substitute in my kitchen is almond meal. It is finely ground blanched almonds and in some countries, it is called almond flour. It has a slightly sweet flavour so you don’t have to add as much sweetener when baking with it. All kinds of nuts can be ground down to make a meal and are excellent for raw cheesecake or pie bases. Nut and seeds meals/flours are all best stored in airtight containers in the fridge or freezer to prevent them going rancid.

coconut flour

This flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fiber and protein. It's a good grain-free alternative but does require a larger amount of liquid than normal when baking. When replacing in a recipe that calls for wheat flour, use this guide; 1 cup of wheat flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes I have used Organic Coconut Flour from 'Let's Do Organic', I like its finer texture (I purchase from iherb.com).

arrowroot flour

Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).

baking soda (bicarb)

Also known as Bicarbonate of Soda or Sodium Bicarbonate and is used as a rising agent in baking, it contains no gluten or grains. I use Bob's Red Mill baking soda as I find it rises better than other brands I've tried.

paprika

Paprika is a spice made from grinding dried mild and sweet red chili peppers. Paprika is used to add colour and flavour to a dish. It has a sweet pungent flavour and distinct bitter aftertaste. Even just a small sprinkle of paprika can deliver antioxidants and nutrients like, Vitamin A, E and B6, also iron. I purchase an organic paprika made by 'Simply Organic' (from iherb.com). Paprika is a nightshade.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

nutritional yeast flakes

I've used this in the place of cheese in many of my recipes. Also know as 'savoury yeast flakes'. It is a fermented and deactivated yeast, which means it is not going to grow. Vegans and vegetarians use it extensively in place of cheese and also to add additional vitamins to their diet, as it is a complete protein. It is not the same as brewer’s yeast or active dry yeast, both of which froth as these yeasts are alive. Do not confuse it with yeast extract. nutritional yeast flakes can be purchased from health food stores or you can find them in the health food aisle of supermarkets.

egg(s)

I have used large free range or organic eggs from a 70g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

almond milk

A dairy free milk made from soaking almonds over night, rinsing well and blending with fresh water. Drained through a nut bag and all the liquid milk squeezed out. Recipe on page 297 of The JOYful Table cookbook, if purchasing a commercial brand, read label to avoid added sugars, gums, thickeners and preservatives.

macadamia nut oil

Macadamia nut oil is the non-volatile oil expressed from the nut meat of the macadamia tree, a native Australian nut. I avoid heating to very high temperatures but use it extensively for grain free baking at lower temperatures in the oven. Delicious over salads and it's also one of the healthier nuts, as it's higher in Omega 3 oils than other nuts.

basil leaves

The culinary herb basil is of the mint family. The type used in Italian dishes is sweet basil opposed to Asian dishes which may use Thai basil, lemon or holy basil. I prefer to add at the end of a recipe or toss through as I serve a dish as cooking can destroy the flavour.

spring onion(s)

Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.

carrot(s)

This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

parsnip

Parsnip is a root vegetable closely related to the carrot and grown as an annual. It has a sweet flavour, delicious in stews and soups, roasts well and I enjoy them cut into fries or chips and cooked in coconut oil. Parsnips are high in vitamins and minerals, especially potassium and also contain both soluble and insoluble dietary fibre.

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