Carrot Bowel Bombs, er, um, Muffins
First off, I guess it is time for an intro! I am a largely self taught cook, as that seemed a logical skill to pick up when I was 10 and decided to become vegetarian (largely against my parent's wishes).
Several years ago, I decided to make the switch to veganism. The challenge for me is that I cook for my wife as well as myself, and she is an omnivore. So it is always nice to get new ideas and techniques for meals that could easily swing one way or the other.
I hail from Montreal, Canada. I don't think that I have a cooking speciality, though my wife would argue it to be breakfast.
So, on to the recipe!
I am not sure that the name "Carrot Bowel Bomb" is all that appetizing, but I had been craving carrot muffins, and my wife beseeched me to make them high fibre, and "healthy" (she is a cardiac nurse, and pregnant). Not only are these both, but they are damned tasty. A warning though to people who aren't used to high fibre diets -- don't eat more than two in a day (3 will give you your daily requirement of fibre...)!
Ingredients:
* 300 ml (1 1/4 cups) whole-wheat flour
* 7 ml (1 1/2 tsp) baking powder
* 2 ml (1/2 tsp) baking soda
* 5 ml (1 tsp) ground cinnamon
* 2 ml (1/2 tsp) ground nutmeg
* 1 ml (1/4 tsp) salt
* 375 ml (1 1/2 cups) All-Bran cereal (I used the nibs... mostly because I had them on hand and no one was eating them...)
* 300 ml (1 1/4 cups) soymilk
* 50 ml (1/4 cup) vegetable oil
* 75 ml (1/3 cup) molasses
* 1/2 banana
* 250 ml (1 cup) grated carrot, packed
* 125 ml (1/2 cup) golden raisins or chopped up dates (I used a mixture myself)
Method:
1. Combine flour, baking powder, cinnamon, nutmeg, soda and salt. Set aside.
2. In large bowl, combine cereal and soymilk. Let stand for 4 minutes or until cereal is softened.
3. Combine oil, molasses and banana in a blender and blend until smooth. If you don't have a blender, make sure the banana is well mashed and then mix it together until smooth in a bowl.
4. Add to the bowl with the soymilk and cereal. Beat well. Stir in carrots and raisins.
5. Add flour mixture, stirring just until combined. Portion batter evenly into 12 lightly-greased muffin pan cups.
6. Bake at 200°C (400°F) about 20 minutes or until firm to the touch.
Nutritional Info (per muffin):
Calories: 218
Total Fat: 6 g
Cholesterol: O mg
Sodium: 271 mg
Total Carbs: 44 g
- Dietary Fibre: 8 g
- Sugars: 24 g
Protein: 4 g
Vitamin A: 41% RDI
Calcium: 11% RDI
Iron: 18% RDI
Several years ago, I decided to make the switch to veganism. The challenge for me is that I cook for my wife as well as myself, and she is an omnivore. So it is always nice to get new ideas and techniques for meals that could easily swing one way or the other.
I hail from Montreal, Canada. I don't think that I have a cooking speciality, though my wife would argue it to be breakfast.
So, on to the recipe!
I am not sure that the name "Carrot Bowel Bomb" is all that appetizing, but I had been craving carrot muffins, and my wife beseeched me to make them high fibre, and "healthy" (she is a cardiac nurse, and pregnant). Not only are these both, but they are damned tasty. A warning though to people who aren't used to high fibre diets -- don't eat more than two in a day (3 will give you your daily requirement of fibre...)!
Ingredients:
* 300 ml (1 1/4 cups) whole-wheat flour
* 7 ml (1 1/2 tsp) baking powder
* 2 ml (1/2 tsp) baking soda
* 5 ml (1 tsp) ground cinnamon
* 2 ml (1/2 tsp) ground nutmeg
* 1 ml (1/4 tsp) salt
* 375 ml (1 1/2 cups) All-Bran cereal (I used the nibs... mostly because I had them on hand and no one was eating them...)
* 300 ml (1 1/4 cups) soymilk
* 50 ml (1/4 cup) vegetable oil
* 75 ml (1/3 cup) molasses
* 1/2 banana
* 250 ml (1 cup) grated carrot, packed
* 125 ml (1/2 cup) golden raisins or chopped up dates (I used a mixture myself)
Method:
1. Combine flour, baking powder, cinnamon, nutmeg, soda and salt. Set aside.
2. In large bowl, combine cereal and soymilk. Let stand for 4 minutes or until cereal is softened.
3. Combine oil, molasses and banana in a blender and blend until smooth. If you don't have a blender, make sure the banana is well mashed and then mix it together until smooth in a bowl.
4. Add to the bowl with the soymilk and cereal. Beat well. Stir in carrots and raisins.
5. Add flour mixture, stirring just until combined. Portion batter evenly into 12 lightly-greased muffin pan cups.
6. Bake at 200°C (400°F) about 20 minutes or until firm to the touch.
Nutritional Info (per muffin):
Calories: 218
Total Fat: 6 g
Cholesterol: O mg
Sodium: 271 mg
Total Carbs: 44 g
- Dietary Fibre: 8 g
- Sugars: 24 g
Protein: 4 g
Vitamin A: 41% RDI
Calcium: 11% RDI
Iron: 18% RDI