DID YOU KNOW? Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.
However, beta-carotene is a fat soluble nutrient that needs to be coated in fat for greatest absorption. In addition, the absorption rate is better (up to 6.5-fold) if the carrots are cooked vs. raw.
Lastly, opt for whole carrots vs. baby carrots. Baby carrots are misshappen mature carrots that have been shaved down to a smaller more uniform size. The outer part that’s thrown away is much more nutritious than the inner core. The greatest concentration of nutrients is in the skin and the tissue right below it. When you remove the outer portion of the carrots, you also remove on-third of its phytonutrients.
So, to get the most health benefits from carrots, buy them whole then cook (saute, steam, bake) them in a high-quality fat like avocado oil, coconut oil or olive oil.
Boost your beta-carotene intake by adding carrots to your homemade healthy treats. Try these yummy Carrot Pecan Muffins. They’re perfect for the Easter and Spring season!
Carrot Pecan Muffins
INGREDIENTS: (12 medium sized muffins)
2 cups almond flour
1 tsp ceylon cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
3 pastured eggs, room temperature
1/4 cup coconut oil, melted and cooled
1/4 cup honey or maple syrup
1 cup finely shredded carrots (I used a food processor for this)
1/2 cup chopped pecans
1. Preheat oven to 350F and place liners in muffin tray.
2. In a large mixing bowl, whisk almond flour, cinnamon, nutmeg, baking soda and salt.
3. Mix in eggs, oil, and honey/maples syrup. TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
4. Stir in the shredded carrots and chopped pecans.
5. Fill each muffin slot 3/4 of the way with batter.
6. Bake for 20 minutes. Let cool before removing from tin. Store in an airtight container in the refrigerator or the freezer.
I’ve amped up the flavour on these muffins by adding more rich chocolate flavour plus some optional walnut crunch & crumble.
These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.
They’re packed with all the good stuff including quality protein and healthy fats that will keep you feeling satisfied. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
Let me know your thoughts on this new muffin recipe. I hope you enjoy them as much as I do ?
TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel–they thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.
Do you have an allergy or intolerance to eggs? Use one of the egg substitutes below:
1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
Double Chocolate Banana Muffins
INGREDIENTS: (12 medium sized muffins)
4 pastured eggs*
1/2 cup coconut oil, melted and cooled
3 ripe bananas, mashed
1 tbsp honey or maple syrup (optional)
1 tsp vanilla extract (optional)
1/2 cup coconut flour, sifted (I like Saisha from Rootalive)
1/2 cup almond flour, sifted
1/4 cup cacao or cocoa powder
1 tsp baking powder
1/4 tsp sea salt
1/4 cup dark chocolate chips (I like Camino 100%)
1/4 cup raw walnuts, chopped (optional)
2 tbsp raw walnuts
2 tbsp coconut chips
2 tbsp dark chocolate chips
*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see instructions above).
1. Preheat oven to 350. Place liners in muffin tin.
2. Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
3. Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed.
Note: Steps 2 & 3 can be done using a food processor to make things easier.
4. Add chocolate chips and chopped walnuts (optional) into the batter and mix.
5. Optional step for crumble: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don’t have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
5. Fill muffin tins 3/4 of the way with batter. Top with crumble (optional).
6. Bake for 18-20 minutes. Let cool before removing from tin.
These soft and doughy balls are the perfect healthy treat for the holiday season!
According to some of my taste testers, these delicious bites taste like eggnog flavoured timbits! So, you’re in luck because timbits have never been this healthy – and packed with quality ingredients that will leave your body feeling good and satisfied.
These no-bake balls are real easy to whip up in one bowl or you can use a food processor to make things even easier. Freeze the dough for roughly 15-minutes and then roll into bite-size balls. Enjoy these creamy balls as a snack or treat.
Gluten free, grain free, dairy free, raw & plant-based.
Pair these eggnog dough balls with my Eggnog Latte. It’s a match made in eggnog heaven!
No-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they’re sweetened with honey.
Honey (and maple syrup) is a great alternative to refined sugar and artificial sweeteners when you’re looking to create healthy desserts, treats or snacks.
Did you know consuming high amounts of refined sugar and artificial sweeteners can contribute to IBS and other digestive system disorders.
Most artificial sweeteners cause symptoms of indigestion, including gas, bloating, cramping and constipation.
A big step you can take towards creating a healthier gut and supporting digestion is to remove refined sugar and artificial sweeteners from your diet and use small amounts of unrefined natural sweeteners like honey and maple syrup instead – if needed.
Now it’s time to give these creamy and super satisfying bars a try!
No-bake Creamy Matcha Bars are delicious and so easy to make with only 5 ingredients needed! They are perfect for a mid-day snack or end of a meal treat. Best part is, you can feel good about enjoying these creamy matcha bars since they're sweetened with honey. Gluten, grain & dairy free. Paleo & plant-based.
1. Coconut meat is high in insoluble fiber (meaning that it doesn’t get digested), which helps bulk up your stool and supports healthy and regular bowel movements. Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.
2. Coconut meat is high in healthy fat which helps you absorb fat-soluble nutrients, including vitamins A, D, E, and K.
3. The MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.
Try my Coconut Lemon Bars! They only require 4 ingredients and are super easy to make. Plus, no baking required.
This high-fiber healthy snack is perfect for those following a vegan, keto, paleo or IBS diet.