Looking for quick and easy food options for the kids? I have my good friend nutritionist Hannah Scott on the blog today sharing healthy recipes that you and your little ones will enjoy!
Healthy Kids Meals: Carrot and Walnut Muffins
We all know that fibre is good for us, but the fact is most of us don’t eat enough. Fibre rich foods are essential for healthy gut function, to support growth of beneficial gut bacteria and to help strengthen our immune capacity.
Healthy fibre rich foods include vegetables and fruits, nuts, seeds and wholegrains from quinoa, buckwheat, millet & amaranth.
These carrot & walnut muffins taste like a treat and make a fantastic healthy fibre rich snack for children and adults.
The eggs, almonds and walnuts add a good dose of protein per muffin and provide healthy fats including omega-3, which is a potent anti-inflammatory agent.
The muffins are deliciously gooey inside which helps keep them fresh for a few days after cooking.
– 1 ripe banana
– 2 eggs
– 2 tablespoons macadamia oil
– 1.5 cups almond meal
– 1.5 tsp cinnamon
– 1.5 tsp baking powder
– ¼ cup pure maple syrup or brown rice malt syrup
– 2 medium carrots, washed, unpeeled and grated
– ½ cup sultanas
– 1 cup chopped walnuts
1. Pre-heat the oven to 190C fan based and line a muffin tray with 8 muffin liners.
2. Add the banana, eggs & macadamia oil to a blender and blend for a few seconds until a smooth paste is formed.
3. Add the almond meal, baking powder and cinnamon to a large bowl and mix until evenly combined.
4. Pour the paste from the blender into the bowl and stir into the mixture evenly. Add the maple syrup, sultanas and walnuts and mix again.
5. Grate the 2 carrots into the mixture and stir through evenly ensuring the grated carrot is completely covered.
6. Add a heaped tablespoon of mixture to each muffin liner and even the top of the cupcakes with the back of a spoon.
7. Bake for 30-35 minutes (check after 30 minutes). You can test the muffins with a fork to check the prongs come out clean.
8. Leave the muffins to cook on a rack. They will be lovely and gooey if eaten warm and harden as the cool.
These muffins can be made into mini cupcakes for children’s birthday parties with some macadamia coconut topping to make them extra special.
Simply follow the instructions above but divide the mixture into 18 mini cupcake cases. Once the cakes are cool you can add the cream topping.
Macadamia Coconut Cream
– 1 cup raw mac
– 2 tablespoons coconut cream
– 1 tablespoon pure maple syrup
– ½ tsp vanilla extract
1. Place all the ingredients into a high speed blender and blend until the mixture is smooth,
2. Remove the mixture from the blender into a bowl and place in the fridge for at least an hour to harden,
3. Remove from the fridge, give the mixture a stir and then place into a piping bag to swirl onto the cupcakes,
4. Enjoy straight away or place the cupcakes in the fridge to enjoy later!
About the Author
Hannah Scott is an accredited Nutritionist, Naturopath and Health Coach. Hannah is the founder of Natural Health Forever wellness clinic, author of the Eat Better Forever food blog and a keen healthy recipe creator. She is currently studying a Master of Human Nutrition through Deakin University.
For more recipes and information check out Hannah’s website www.naturalhealthforever.com.