CARROT & DATE SPROUTED BUCKWHEAT MUFFINS

We’ve had our first frost here at the farm (actually quite a few at this point!) which means that the root veggies are extra sweet. A hard frost turns starches into sugars which is why fall root veggies are typically sweeter than their summer selves. Because it’s finally frosty in the mornings around here we aren’t getting out into the fields until quite a bit later in the morning. That’s not necessary a bad thing as it gives us a good excuse to drink an extra cup of coffee (or steamed milk for my toddler) and get out our baking supplies!

These muffins are a new favorite as they highlight sweet fall carrots, nutty buckwheat flour and are sweetened with dates. Dates are my go-to natural sweetener because unlike honey or maple syrup, dates are considered a whole food and are lower on the glycemic index than honey or syrup.

I love making these muffins with my little girl because she gets to experience the joy of measuring flour and cracking eggs (yes it’s a bit messier when she helps but it’s always worth it!) Of course it’s extra fun to lick the wooden spoon too!

Pepper enjoys her muffin sliced in half and drizzled with nut butter and I prefer toasting mine and slathering on some good quality butter and a touch of sea salt. Both ways are delicious! Just don’t forget to enjoy your muffin with a cup of coffee or a glass of milk!

Before I jump to the recipe let me break down a few of the wonderful nourishing ingredients in these muffins.

Carrots are extremely high in antioxidants and offer a variety of vitamins and minerals. One serving of carrots offers 73% of your daily value of vitamin A!

Apples are one of natures best medicines. They are a good source of fiber and vitamin C. They contain polyphenols which are plant compounds that help boost digestion, brain health, as well as protect against heart disease, type 2 diabetes, and even certain cancers.

Dates provide a lot of vitamins, minerals and antioxidants along with plenty of fiber. They are a whole food which means they can be substituted for white sugar in recipes due to their sweet taste but they’ll offer more nutrients, fiber and antioxidants.

Almond Butter is high in monounsaturated fats which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. It also contains omega 3 fatty acids and a bit of protein.

Buckwheat is not actually wheat at all despite the name. It’s a naturally gluten free grain. Buckwheat contains more minerals per serving than most grains and is a great source of fiber.

Millet is another wonderful grain and has a long history as it’s one of the oldest cultivated grains in the world. Millet is a low glycemic grain which makes it a wonderful ingredient for keeping blood sugar in check. It contains both soluble and insoluble fiber which is great for gut health. It’s also mild in flavor and easy to incorporate into baking.

Alright, now that we know a little more about the nourishing ingredients in these muffins let’s get baking!!

I hope you and your family love these simple muffins as much as we do. Cheers to the fall harvest.

CARROT & DATE SPROUTED BUCKWHEAT MUFFINS

PREP TIME: 15 MINUTES    COOK TIME: 20-25 MINUTES    SERVES: 10-12 MUFFINS

• 1/2 cup Medjool dates, pitted and chopped (about 4 or 5 dates)

• 1/2 cup unsweetened applesauce

• 1/4 cup whole milk yogurt

• 1/4 cup almond butter (or peanut butter)

• 1 egg

• 1 teaspoon vanilla extract

• 1/2 cup sprouted buckwheat flour (see note)

• 1/2 cup sprouted millet flour (see note)

• 1/4 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg

• 1/2 teaspoon salt

• 1 cup shredded raw carrots

• a few sunflower seeds for topping (optional)

Preparation

1. Preheat the oven to 350F and line a muffin tin with parchment liners (or grease your muffin tin)

2. Soak the dates in a bowl of boiling water for 5 minutes to really soften them up.

3. Add the soaked dates to a high speed blender or food processor along with the applesauce, yogurt, almond butter, egg and vanilla extract. Blend on high until the mixture comes together and the dates blend up a bit. Add the remainder of the ingredients and blend on high until well combined.

4. Spoon the mixture into the prepared muffin tins and top each muffin with additional carrots and seeds (if using).  Bake in the oven until a toothpick comes out clean when inserted into the center of a muffin. About 20-25 minutes.

5. Serve with a smear of good quality butter or drizzle the tops with more nut butter if desired.

6. Store muffins in a sealed container in the fridge for up to 5 days. Gently reheat in the oven or let them come to room temperature before enjoying.

Notes

I source my sprouted flours from Second Spring Foods. If you don't have millet flour you can substitute all-purpose flour (though the muffins will not be gluten free that way).