Carrot & Orange Muffins (Gluten Free, Dairy Free, Refined Sugar Free, Lunchbox Friendly, Clean Eating)

I spent the weekend cooking with my youngest, Sabrinah getting ready for the kids first day of school for 2013 which was today! I had one orange left and wondered what I could do with it. So chucked somethings together and made a yummy and healthy kids lunch box snack that is gluten free, dairy free and healthy, suitable for clean eating too!!

Carrot & Orange Muffins

Makes 12

2 cups gluten free flour
1/4 cup coconut oil
2 eggs, beaten
1/4 cup honey or rice malt syrup
the zest and juice from 1 large orange
1 carrot, grated
1 tsp cinnamon
1 tsp vanilla essence

(optional adding in sultanas or chopped dates, choc chips or walnuts  – I didnt add nuts as our school has a no nut policy but if you arent taking these to school then adding nuts would be  yummy)

Preheat oven to 180 degrees C and line a muffin tray with patty pans or grease a patty pan tray. In a bowl sift the flour and add the cinnamon. In another bowl combine the oil, eggs, honey, grated carrot, orange rind and juice and vanilla and mix to combine. Mix the wet and dry ingredients together until well combined and spoon 2/3 full in each patty pan. Bake for approx 15-18 minutes (I did slightly smaller ones as my patty pans werent mini but werent normal size and it took 12 minutes so normal size patty pans will be more like 15 or so minutes. Cool on a wire rack, ice if you like with icing sugar and cream cheese with a little left over orange juice or even lemon! Store in an airtight container. You can freeze these for up to about 2 months.

carrot orange muffins



Roast Carrot & Maple Syrup Soup with Pumpkin Scones

Here’s a great winter warmer for lunch or dinner. I havent made this in a while but it was really yummy. 

Roast Carrot and Maple Syrup Soup with Pumpkin Scones

1kg carrots, sliced 2cm thick
2 onions, chopped
4cm piece ginger, grated
2 garlic cloves, finely chopped
2 tbs olive oil
1/3 cup (80ml) 100% maple syrup, plus extra to drizzle
4 cups vegetable (vegan option) or chicken stock (I used chicken)
sour cream, chopped chives and savoury scones, to serve (optional)

Preheat the oven to 180°C and line a tray with baking paper. Toss carrots, onion, ginger, garlic, olive oil and maple syrup with salt and pepper, then spread on the tray. Roast, turning occasionally, for 30 minutes or until the carrot is softened and just starting to colour.

Place the carrot mixture and any cooking juices in a pan with the stock. Season, then bring to the boil. Reduce the heat to medium-low, then cover and simmer for 20 minutes until the carrot is very tender. Using a hand blender, slowly puree mixture until smooth. (Alternatively, cool slightly, puree in a blender in batches, then return to the pan and reheat gently.)

Ladle the soup into bowls, drizzle with extra maple syrup and some sour cream, garnish with chopped chives and serve with savoury scones


Pumpkin Scones

The recipe I used for pumpkin scones is a very low fat vegan recipe, only 0.4 grams of fat and around 100calories per slice.  The reciepe asked for 1.5 cups of mashed pumpkin but I found this dough to be very sticky and i had to use alot of flour on the bench so I thought maybe just 1 cup will be enough. 

2.5 cups  Flour (spelt or wholemeal for example)
2 tsp Baking Powder
1/2 tsp Baking Soda
1 tsp ground ginger
1 tsp cinnamon
1/2c Unsweetened Applesauce
1.5 cups mashed pumpkin

2 Tbsp honey or maple syrup or stevia (you may want to leave this out though if you prefer a more savoury scone with your soup, depending on your sweet tooth)

pinch of salt.


Boil pumpkin until soft and mash.
Blend dry ingredients together (use only 2c of the flour, set the other 1/2c aside), make a well in the middle and add applesauce and pumpkin and honey (if using). Stir until just mixed. Sprinkle some of the flour onto your work surface and dump out the batter.  Use the remaining flour as needed when working the dough. Work it into 2 large circles.  Don’t knead too much-makes for tough goodies! Cut each disk into 6 triangles, bake in a 425 degree oven for 10-15 minutes until done.
Number of Servings: 12