Apple and carrot muffins

MUFFINTHESE apple and carrot muffins are dairy-free, nut-free, sugarfree and even can be baked in a gluten-free option, says their creator, food consultant Heleen Meyer.

Baking is often associated with lots of sugar and a lower nutritional value. By preparing an apple purée and using a ripe banana, no sugar is needed.

Grated apple and carrot adds flavour and texture to these delicious muffins. Use them as a treat or snack in a lunch box for the whole family.

The recipe makes between 10 and 12 muffins


Apple purée (makes 1 cup, 250ml)

4 apples, peeled and cubed

60ml (¼ cup) water

10ml (2 teaspoons) lemon juice


125ml (½ cup) wholewheat flour

125ml (½ cup) cake flour

7.5ml (½ tablespoon) baking powder

5ml (1 teaspoon) ground cinnamon

125ml (½ cup) finely grated carrot

125ml (½ cup) coarsely grated apple

125ml (½ cup) prepared apple purée

1 large ripe banana, mashed with a fork

2 eggs, beaten

90ml (6 tablespoons) oil

5ml (1 teaspoon) vanilla essence


For the apple purée, place apples, water and lemon juice in a small pot. Cover with a lid and bring to the boil over a medium heat. Simmer until soft.

Drain liquid, but keep it. Purée with a stick blender until smooth and add some of the cooking liquid, if necessary.

For the actual muffins, preheat oven to 180°C. Place muffin cups into a muffin pan or lightly grease the pan with oil.

Mix all the dry ingredients together and stir in the grated carrot and apple. Mix the remaining ingredients together.

Stir the liquid ingredients into the dry ingredients to form a smooth batter. Take care not to overmix. Spoon into muffin cups and bake for 25-30 minutes or until a skewer comes out clean.

Allow to cool on a cooling rack and serve as a snack.

For a gluten-free option: substitute the wholewheat and cake flour with 250ml (1 cup) gluten-free flour mix (available from large supermarkets and health stores). Substitute baking powder with 5ml (1 teaspoon) bicarbonate of soda and bake as above. If you have gluten-free baking powder, use as above.


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