Healthy nutrient dense vegan zucchini carrot muffins

Updated: 2 days ago


YIELD - 18 muffins

Ingredients

  • 11/2 cups grated zucchini

  • 1 cup grated carrot

  • 1 cup grated apple

  • 1/2 cup dried cranberries

  • 1/2 cup raw pumpkin seeds

  • 1/4 cup hemp hearts

  • 1 tbsp fresh lemon juice

  • 1/4 cup coconut oil, room temperature

  • 1/2 cup maple syrup, room temperature

  • 1 tsp vanilla

  • 2 chia eggs***

  • 2 cups whole wheat flour (you can use regular all purpose flour or a good gluten-free flour as well)

  • 2 tsp baking soda

  • 1/2 tsp baking powder

  • 1 tsp cinnamon

  • 1/2 tsp salt

  • 1/4 tsp nutmeg


Instructions

  1. Preheat oven to 425F and line your muffin pans.

  2. Make the chia eggs as directed in the notes and set aside.

  3. In a large bowl mix together the zucchini, carrot, apple, dried cranberries, pumpkin seeds, hemp hearts and lemon juice.  Toss until combined and set aside.

  4. In another medium sized bowl, combine the whole wheat flour, baking soda, baking powder, salt, cinnamon and nutmeg and stir together until well mixed.

  5. Using a stand mixer with the paddle attachment (or you can easily mix by hand), cream together the coconut oil and maple syrup. Then add the vanilla and the chia eggs and mix until combined.

  6. Add the veggies to the wet ingredients and stir until incorporated. Then add the dry ingredients a 1/2 cup at a time, while mixing on low speed.  Be careful not to over mix, as you don’t want the batter to get too dense, especially with all those veggies.

  7. Pour batter into your prepared pans leaving about 1/4 of the top available for the muffins to expand. Bake at 425F for 10 minutes, then turn the temperature down to 375F and bake for another 8-10 minutes or until a toothpick inserted into the middle of a muffin comes out clean.

  8. Remove from oven and let cool. Muffins can be kept in an airtight container on the counter for 2-3 days or in the fridge for 5-6 days.  You may also freeze the muffins for 3 months.


Notes To make one chia egg, mix one tbsp of chia seeds with 3 tbsp of warm water, stir until all the chia seeds have been mixed and coated with water.  Let sit for about 10 minutes.


These muffins are fantastic for the whole family, and are exceptional for both prenatal and post partum. Each muffin has about 5g of protein and is jam packed with fiber, healthy fats, vitamins and minerals important in blood sugar control, energy metabolism, and hormone function. It's like taking a natural multi-vitamin.


The healthy fats, and protein make it the perfect breastfeeding snack providing a great shot of energy released at a slower more even pace. Plus, they also contain ingredients that can help overcome that "mom brain" feeling as well as just plain old brain fog.


Each muffin contains protein, fiber, essential fatty acids (Omega 3s and 6s), biotin, calcium, manganese, magnesium, phosphorus, potassium, sodium, sulfur, iron, zinc and copper; as well as Vitamin A, B6, C, and K.



©2019 by Nourish and Sprout. Proudly created with Wix.com