Muffins de cenoura saudáveis ​​(7g de proteína, sem ovos, sem laticínios)

Estes Muffins de cenoura saudáveis are simple, dairy-free, egg-free muffins loaded with over 7g of plant-based protein and made with no refined sugar.

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Muffins de cenoura saudáveis

Estes Muffins de cenoura saudáveis are simple, dairy-free, egg-free muffins loaded with over 7g of plant-based protein and made with no refined sugar.

5 da 7 votos

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Tempo de preparação: 15 minutos minutos

Hora de cozinhar: 30 minutos minutos

Tempo total: 45 minutos minutos

Curso: Café da manhã

Cozinha: americano

Dose: 12 bolinhos

Calorias: 259.6 kcal

Autor: Carine Claudepierre

Modo CozimentoEvite que sua tela fique escura

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Ingredientes

Sistema americano - métrico

• ▢ 1 ½ copos Cenouras - 6.5 ounces (190g) grated (note 1)
• ▢ 1 ¾ xícara Farinha de trigo integral branca - (nota 2)
• ▢ 2 colher de chá Fermento em pó
• ▢ ⅔ xícara Açúcar de cana não refinado - (nota 3)
• ▢ 1 colher de chá Canela
• ▢ ½ colher de chá sal
• ▢ 1 xícara Leite de amêndoa - (nota 4)
• ▢ ½ xícara Azeite de Oliva de Sabor Suave - (nota 5)
• ▢ 2 colheres de chá de extrato de baunilha

Optional for extra flavors

• ▢ ¼ colher de chá Pimenta da Jamaica
• ▢ ¾ xícara Sementes de cânhamo - or walnuts

Instruções

• Preheat the oven to 350°F (180°C). Line a 12-hole muffin tray with a paper liner. Lightly oil with cooking oil spray. Set aside.
• Trim the carrots, cut them into chunks, place them in a food processor, and pulse a few times to form carrot 'rice'. You can grate the carrots with a grater box too. Lightly pack the shredded carrots in the measuring cup to get 1 1/2 cups (190g/6.7oz.). Set aside.
• In a large mixing bowl, combine flour, baking powder, sugar, cinnamon, salt, and allspice if used. Whisk to combine evenly.
• Make a well in the center of the flour mixture, and add milk, oil, vanilla extract, the carrots prepared earlier, and hemp seeds if used.
• Combine with a rubber spatula, scraping down the sides of the bowl to bring all the ingredients together, and form a smooth batter.
• Fill the 12 muffin holes evenly, up to the top.
• Bake the muffins on the center rack of your oven for 30-35 minutes at 350°F (180°C) until they are golden brown on top, and a toothpick inserted in the center comes out clean.
• Let them cool down in the pan for 10 minutes, then on a cooling rack for 2 hours.

Notas

notas 1: I trim the carrots’ ends, wash, and keep the peel. You can peel yours if preferred. You can grate the carrots rather than pulsing, using a grater box. Make sure you lightly pack the grated carrots in the measuring cup to use the same amount.

notas 2: You can also use all-purpose flour if preferred. See my conversor sem glúten para torná-los sem glúten.

notas 3: You can use coconut sugar or muscovado sugar. You can’t use a liquid sweetener like maple syrup. You can lower the sugar to 1/2 cup for a less-sweet muffin.

notas 4: Or soy milk to up the proteins, or any milk you love.

notas 5: Or any low-flavor oil you like. Oil-free swaps like unsweetened applesauce or yogurt make the muffins too wet. They stay gummy and won’t firm up well.

notas 6: Hemp seeds add 56 grams of protein to your batch. You can swap for chopped nuts like walnuts, pecans, or simply skip. Other ideas are dried raisins, chopped pieces of dates, or other seeds like pumpkin seeds.

Modo FornoEu uso o modo de convecção (com ventilador). Se você precisar usar o modo convencional, recomendo aumentar a temperatura em 15 °C (25 °F). O tempo de cozimento deve ser o mesmo, mas pode levar alguns minutos a mais.

Armazenamento: Store the muffins in an airtight container in the fridge for up to 4 days, or freeze in Ziploc bags for up to 1 month. Thaw in the fridge the day before.

Equipamentos

Forminhas de muffin

Forma para 12 muffins

Mixing Bowl

Copos e colheres de medição

Rack de resfriamento

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Nutrição

Servindo: 1bolinho | Calorias: 259.6kcal | Carboidratos: 26.3g | Proteína: 7.2g | Gordura: 15.2g | Gordura saturada: 1.6g | Gordura poliinsaturada: 5.6g | Gordura monoinsaturada: 7.4g | Sódio: 206mg | Potássio: 76.5mg | Fibra: 2.7g | Açúcar: 12g | Vitamina A: 2738.4IU | Vitamina C: 1mg | Cálcio: 100.7mg | Ferro: 2.3mg | Magnésio: 2.3mg | Fósforo: 160.8mg | Zinco: 0.04mg

Ingredientes e Substituições

Você só precisa de alguns ingredientes simples para fazer esta receita. Veja como escolher e substituir os ingredientes.

• Cenouras – These provide the main flavor, natural sweetness, and moisture to the muffins.
• Farinha de trigo integral branca – This flour gives the muffins their structure and adds fiber. All-purpose flour or spelt flour also work well here.
• Fermento em pó – This helps the muffins rise and become light and fluffy, especially since we aren’t using eggs.
• Açúcar de cana não refinado – This adds sweetness and helps the muffins brown. You can also use coconut sugar or muscovado sugar.
• Canela – This adds a lovely warm spice flavor that pairs perfectly with carrots.
• sal – Salt is important for balancing the sweetness and enhancing all the other flavors.
• Leite de amêndoa – This is the main liquid that brings the batter together. Any plant-based milk, like soy milk or oat milk, is fine.
• Azeite de Oliva de Sabor Suave – This provides moisture and fat, which is key to keeping the muffins tender. Melted coconut oil or canola oil are good substitutes.
• de extrato de baunilha – This adds a nice background flavor that rounds out the sweetness and spice.
• Pimenta da Jamaica – This is optional, but it adds an extra layer of warm, complex spice.
• Sementes de cânhamo – These add healthy fats and a good amount of protein. You can also use chopped walnuts, pecans, or dried fruit like raisins.

How to Make Healthy Carrot Muffins (in Pictures)

Dicas de confeitaria da Carine

Deixe-me compartilhar mais algumas dicas para muffins perfeitos.

• Carrot Texture – I prefer pulsing the carrots in a food processor because you get small “rice” pieces, which adds more texture. You can absolutely grate them with a box grater if you find that easier.
• Customize Your Mix-ins – The hemp seeds are great for protein, but feel free to swap them for chopped nuts (like walnuts), other seeds, or dried fruits (like raisins) if you want extra sweetness.
• Ajustando a doçura – These muffins aren’t overly sweet, but you can reduce the sugar down to 1/2 cup if you prefer.
• Stick to the Oil – I don’t recommend swapping the oil for substitutes like applesauce or yogurt. I find it makes the muffins too wet and gummy, and they just don’t firm up properly.
• Recheios para muffins – Before baking, you can sprinkle some rolled oats or extra seeds on top for a nice look and a bit of crunch.

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