Brioșe sănătoase cu morcovi (7g proteine, fără ouă, fără lactate)

Acestea Brioșe sănătoase cu morcovi 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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Brioșe sănătoase cu morcovi

Acestea Brioșe sănătoase cu morcovi 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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Timp de pregatire: 15 minute min

Timp de gătit: 30 minute min

Timpul total: 45 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 12 briose

calorii: 259.6 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

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Ingrediente

SUA obișnuită - metric

• ▢ 1 ½ cupe Morcovi - 6.5 ounces (190g) grated (note 1)
• ▢ 1 ¾ ceaşcă White Wholewheat Flour - (nota 2)
• ▢ 2 linguriță Praf de copt
• ▢ ⅔ ceaşcă Zahăr din trestie nerafinat - (nota 3)
• ▢ 1 linguriță Scorţişoară
• ▢ ½ linguriță Sare
• ▢ 1 ceaşcă Lapte de migdale - (nota 4)
• ▢ ½ ceaşcă Ulei de măsline cu aromă blândă - (nota 5)
• ▢ 2 lingurițe Extract de vanilie

Optional for extra flavors

• ▢ ¼ linguriță cuișoare englezești
• ▢ ¾ ceaşcă Semințe de cânepă - sau nuci

Instrucțiuni

• 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.

notițe

Notă 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.

Notă 2: You can also use all-purpose flour if preferred. See my convertor fără gluten pentru a le face fără gluten.

Notă 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.

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

Notă 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.

Notă 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.

Modul cuptorEu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15 °C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

Stocare: 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.

Echipament

Forme de brioșe

Tavă pentru brioșe cu 12 găuri

Castron de amestecare

Cupe și linguri de măsurare

Rack de răcire

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Nutriţie

servire: 1brioşă | calorii: 259.6kcal | Carbohidrați: 26.3g | Proteină: 7.2g | Gras: 15.2g | Grăsime saturată: 1.6g | Grăsimi polinesaturate: 5.6g | Grasime monosaturata: 7.4g | Sodiu: 206mg | Potasiu: 76.5mg | Fibră: 2.7g | Zahăr: 12g | Vitamina A: 2738.4IU | Vitamina C: 1mg | Calciu: 100.7mg | fier: 2.3mg | Magneziu: 2.3mg | Fosfor: 160.8mg | Zinc: 0.04mg

Ingrediente și înlocuiri

Ai nevoie doar de câteva ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.

• Morcovi – These provide the main flavor, natural sweetness, and moisture to the muffins.
• White Wholewheat Flour – This flour gives the muffins their structure and adds fiber. All-purpose flour or spelt flour also work well here.
• Praf de copt – This helps the muffins rise and become light and fluffy, especially since we aren’t using eggs.
• Zahăr din trestie nerafinat – This adds sweetness and helps the muffins brown. You can also use coconut sugar or muscovado sugar.
• Scorţişoară – This adds a lovely warm spice flavor that pairs perfectly with carrots.
• Sare – Salt is important for balancing the sweetness and enhancing all the other flavors.
• Lapte de migdale – This is the main liquid that brings the batter together. Any plant-based milk, like soy milk or oat milk, is fine.
• Ulei de măsline cu aromă blândă – This provides moisture and fat, which is key to keeping the muffins tender. Melted coconut oil or canola oil are good substitutes.
• Extract de vanilie – This adds a nice background flavor that rounds out the sweetness and spice.
• cuișoare englezești – This is optional, but it adds an extra layer of warm, complex spice.
• Semințe de cânepă – 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)

Sfaturile de copt ale lui Carine

Permiteți-mi să vă împărtășesc încă câteva sfaturi pentru brioșe perfecte.

• 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.
• Reglarea dulceață – 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.
• Muffin Toppings – 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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