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Healthy Hidden Veg Muffins

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BY MICHELLE SURSOK

Dairy free, gluten free, refined sugar free

Makes 16 regular sized muffins.

I feel like I’m constantly on the look out for healthy muffins that have a good texture, taste good and ARE actually healthy. 

I’ve played around with so many recipes, but nothing has been quite right, so I decided to create my own. 

With a bit of trial and error, here we are! Kid-friendly muffins that adults would also happily eat! Plus, with the added benefit of having some hidden veggies, mummies can rest assured that little ones are getting some veg while eating ‘cake’. WIN WIN!

WET INGREDIENTS

2 ripe organic bananas, mashed

1 medium organic red apple, grated (course or fine depending on preference), plus extra small apple for decoration

1 medium carrot, peeled and grated (course or fine depending on preference)

½ large organic zucchini, grated (course or fine depending on preference)

½ cup organic coconut oil, melted

½ cup organic coconut drinking milk (I like Coco Quench)

2 organic eggs, lightly whisked

2 tbs organic maple syrup

1 tsp organic vanilla bean paste 

DRY INGREDIENTS

¾ cup organic buckwheat flour

¼ cup organic brown rice flour or quinoa flour

½ cup shredded organic coconut

2 tbs psyllium husk

2 tbs chia seeds

2 tsp ground cinnamon

1 ½ tsp gluten free baking powder

1 tsp ground ginger

1 tsp ground cardamon

METHOD:

Pre-heat the oven to 180 degrees Celsius.

Grease muffin tins with coconut oil or line with cupcake cases or baking paper if you prefer.

Mix the wet ingredients together in a bowl (mashed banana, grated apple, grated zucchini, coconut oil, coconut milk, eggs, maple syrup and vanilla bean paste).

In a separate bowl, combine the remaining dry ingredients. 

Mix dry ingredients into the wet.

Scoop 1 large tablespoon of mixture into each muffin tin until 16 tins are filled and relatively even. 

For the apple decoration on top, cut the cheeks off the apple and place on your cutting board cut side down. Slice thinly then place 3 slices in a fan shape on the top of each muffin, pressing in lightly (optional). 

Bake for about 20 mins until golden. 

Test the centre with a skewer to make sure it comes out cleanly. 

Leave to cool in tins, then remove. 

These will last in a sealed container at room temperature for a couple of days but I prefer to put them in the fridge or freeze and defrost overnight in the fridge when needed. They make great lunchbox snacks as well!

GOOD BITS!

  • Chia Seeds – Are a good source of calcium, omega 3 fatty acids, rich in antioxidants and provide fiber and iron
  • Buckwheat – Despite its name, Buckwheat is not actually wheat and is suitable for people with wheat or gluten intolerances. It’s actually a fruit seed! Buckwheat is rich in dietary fiber and high in magnesium and B Vitamins, which have been shown to help with reducing blood pressure and is beneficial for heart health, it also contains properties, which help lower blood sugar.
  • The addition of cinnamon is genius! Not only does it add some extra body and flavour, cinnamon has been used for thousands of years for medicinal purposes. Some of the conditions it was used to help treat were digestive issues, respiratory illness and gynecological issues. It has also been shown to have anti-inflammatory properties.
  • Ginger – There is so much good stuff to say about ginger, the most common being its anti-inflammatory properties, plus its ability to calm a queasy tummy, buts its also been shown to have many potent antioxidants and to help with liver and heart health.
  • Psyllium husk – Is high in fibre plus is a pre-biotic, which helps healthy probiotics grow in your gut, so helps keep everything working well down there!
  • Coconut Oil – There are so many benefits to coconut oil, see TCC Article https://thecleancollective.com/blogs/eco-and-healthy-living-blog/20-uses-for-coconut-oil-as-a-miracle-remedy-for-babies
  • Bananas are high in Potassium, which has been shown to help lower blood pressure and lower the risk of heart disease

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