Yield: 12 muffins
| INGREDIENTS
1 ½ cup gluten-free or spelt flour or Marci’s Keto/Bake Mix (If using the Keto/Bake Mix, you may wish to add an additional 1/4 – 1/2 cup to make a thicker batter.) 1 cup coconut sugar ½ teaspoon cinnamon ½ teaspoon baking soda ½ teaspoon baking powder ½ cup coconut oil 1 ½ tablespoons maple syrup 2 large eggs, room temperature 2 teaspoons vanilla extract 2 cups finely grated carrots or chop into small pieces with a food processor
INSTRUCTIONS 1. Preheat the oven to 350°F. Line a muffin tin with muffin liners or grease well with coconut oil. 2. In a medium bowl, whisk together flour, sugar, cinnamon, baking soda, and baking powder. 3. In a large bowl, combine oil, maple syrup, eggs, carrots and vanilla and mix well. 4. Stir dry ingredients into wet ingredients until completely incorporated. 5. Fill muffin liners 2/3 full. 6. Bake in preheated oven for 20-25 minutes or until a toothpick inserted in the centre of the muffin comes out clean. Cool for 5 minutes before transferring to a cooling rack to continue cooling.
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COOKS’ TIPS & VARIATIONS
- The initial goal of changing the ingredients you bake with is to eliminate white flour and white sugar, which are devoid of nutrients, cause blood sugar imbalance, and promote inflammation, and replace them with healthier versions that contain less sugar and more nutrients. Once you have adjusted to this change, then you can slowly start making other changes such as reducing the total amount of sugar and increasing the fibre. Below is the reasoning behind the substitutions:
| ORIGINAL INGREDIENT | SUBSTITUTION | REASON WHY |
| 1 ½ cups flour | 1 ½ cup spelt flour or gluten-free flour or Marci’s Keto/Bake Mix | Spelt flour can be substituted 1:1 for wheat flour. Light spelt flour is comparable to white enriched flour and works better for pastries and baking. Whole spelt flour is comparable to whole wheat flour and is better for muffins and bread.
If you require gluten-free, the brand I prefer to use is Cup for Cup rice flour because it does not contain any starch (starch is quickly broken down into sugar). When I made these muffins, I used ½ cup oat flour and 1 cup Bob’s Red Mill Gluten-free All-Purpose Baking Flour (a bean flour). |
| 1 cup sugar | 1 cup coconut sugar | Coconut sugar substitutes 1:1 for white or brown sugar, so it is an easy substitute. It contains a little less sugar – 1 teaspoon contains 4g vs white sugar which contains 5g, plus it contains potassium, calcium and iron so your body is receiving some nutrition vs nothing at all. The more nutrients a food contains, the easier it is to digest. |
| ½ cup vegetable oil | ½ cup coconut oil | Most vegetable oils are rancid and promote inflammation. Although coconut oil is a saturated fat, it does not contain cholesterol, it is easier to digest and helps to decrease inflammation. |
| ⅓ cup brown sugar | 1 ½ tablespoons maple syrup | I used a little maple syrup, a natural sweetener to replace the brown sugar, a refined sugar. |
| End Result: | ||
| 10g Fat
1g Saturated Fat 35 mg Cholesterol 37g Carbohydrates 1g Fibre 24 Sugar 3g Protein 180 mg Sodium |
11g Fat
8g Saturated Fat 35 mg Cholesterol 33g Carbohydrates 1g Fibre 19g Sugar 3g Protein 80 mg Sodium |
Fat increased by 1g
Saturated fat increased by 7 g (from coconut oil) Cholesterol – no change Carbohydrates decreased by 5g Fibre – no change Sugar decreased by 5g Protein – no change Sodium decreased by 100mg |
| Simply by changing the flour and the type of sugar used, the total sugar was reduced by 5g.
By changing the flour, sugar and oil, the inflammatory ingredients were eliminated.
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ORIGINAL RECIPE
| 1 ½ cups flour
1 cup sugar ½ teaspoon cinnamon ½ teaspoon baking soda ½ teaspoon baking powder |
½ cup vegetable oil
⅓ cup brown sugar 2 large eggs 2 teaspoons vanilla 2 cups finely grated carrots |
Reference:
Print Recipe: Carrot Cake Muffins