I am so excited to share the recipe for this healthy muffins with you guys!
I’ve already posted the zucchini muffins recipe, which is pretty good, but I was looking for something with more vegetables in it, and no refined sugar and refined flour, if possible.
So this week I decided I would make it. I went to the market, bought a few ingredients, and jumped to my laboratory (aka kitchen), with a good feeling about it.
I knew I wanted at least 2 vegetables in it, because I love sneaking vegetables everywhere I can. This way my kids will get those extra vitamins and minerals without complaining. Also, I wanted some fruits too, because they are not only tasty and good for you, but also help sweetening things in a natural way. For this healthy muffins I chose to give a hint of orange, and, oh man, that makes a difference!
Why these healthy muffins are healthier than regular muffins:
1. They contain grated carrot and zucchini. This means more nutrients in your muffins, and picky eaters won’t notice that they are there;
2. It has 2 fuits: Orange (juice and zest) and apple, made into a sauce. This gives you more nutrients, and helps lower the amount of added sugar;
3. No vegetable oil. Instead I used coconut oil and applesauce, that are much healthier than vegetable oil;
4. No all purpose flour. Instead I used coconut flour and White whole wheat flour. The white whole wheat flour is made from the entire grain, which means it contains the bran, germ and endosperm (contrary to just endosperm in the all-purpose flour). This makes it more nutritious and more full of fibers. It’s also lighter and has a milder flavor than the common whole wheat flour, being a good substitute when baking;
5. No refined sugar. These muffins have just brown sugar and honey, what gives them more nutritional value;
6. Chia seeds. They are optional, but who doesn’t want some extra Omega-3, antioxidants, fiber, iron and calcium??
You can make this recipe as muffins or loaf, but here in my house it was more appreciated as muffins. They are easy to eat on the go, you don’t have to cut it, and in my opinion, they were less dense in the muffin version.
Also, if you have little kids and are looking for ways to give them some nutritious food, try these Hidden Veggie Nuggets. They are a great way to sneak in some veggies, and kids will be so excited that they are actually eating nuggets!
Now, here it goes the recipe. I hope you enjoy them as much as we do!
Healthy vegetables and fruits muffins
Ingredients
- 1 zucchini (grated, about 1 cup)
- 1 carrot (grated, about 1 cup)
- 21/2 cups white whole wheat flour
- 1/2 cup coconut flour
- 1 tsp salt
- 1 tsp baking powder
- 1 tsp baking soda
- 3 eggs
- 1/2 cup coconut oil
- 1/2 cup apple sauce
- 11/2 cup brown sugar
- 1/4 cup honey
- 3 tsp vanilla extract
- 1/4 cup almond milk
- 1 orange (zest + juice. About 1/3 of a cup)
- 2 tbsp chia seeds
Instructions
- Preheat oven to 325ºF. Grease muffin cups with oil spray or line them with muffin liners.In a bowl, sift together flours, salt, baking soda and baking powder. Set aside.In the bowl of a standard mixer, mix together the 3 eggs, coconut oil, apple sauce, vanilla, orange juice and zest, milk, honey and brown sugar. Mix it for about 3 minutes.Add the sifted ingredients and beat until they are incorporated.
Add grated zucchini, carrots and chia seeds. Fold them in with a spatula, until incorporated. The batter will be thick.Drop spoonfuls of batter in the muffin cups and bake it for about 24 minutes, or until you touch the top of muffin and it springs back quickly. If you're still unsure, you can insert a toothpick in the middle. It should come out clean.Enjoy!!
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