Paleo – Nat's Ladle

Healthy Cauliflower Pudding {vg, gf, lf, lc}

Published on January 29, 2018 by nathaliejasmin2019Leave a comment

Who else hated cauliflower as a kid? I certainly did – now I love it! And I bet I am not the only one. It’s amazing how your tastebuds change, isn’t it? And there is hardly a vegetable that is more versatile than the humble cauliflower. From cauliflower rice and cauliflower pizza dough to cauliflower buffalo wings and cauliflower steak – what can’t you do with cauliflower? Few people though know that cauliflower is not only great in savoury dishes, but also sweet! What? Yes, you read that right! Here comes….drum roll…my healthy cauliflower pudding!

Before you close this page because you think I went completely crazy, hear me out! This is a game changer. Actually, if you haven’t made cauliflower pudding you haven’t lived, in my view. This cauliflower pudding is seriously addictively delicious. It actually reminds me of my favourite childhood dish – wheat semolina pudding (or “Grießbrei” for my German-speaking readers), which is something like cream of wheat (correct me if I am wrong). Which is obviously not gluten free or low-carb or any of those things that the hipster in me relishes in.

So for all the lovers of cream of wheat and Grießbrei out there, here is a healthy version that will absolutely knock your socks off! Besides, it is ready in only a few minutes and it is vegan, gluten free, paleo, low carb and low fat! How about that!! It is also extremely filling, rich in protein and fibre and the best way to get one of the world’s healthiest vegetables into your child. Even my fussy toddler loves it. You will never walk past cauliflower again!

To add a bit of the nitty gritty of what you take in while you are munching this scrumptious healthy cauliflower pudding. Cauliflower is not only higher in protein and lower in carbs than most other vegetables, it is also loaded with fibre for a happy tummy (yes, I suffer from IBS and a lot of fibre-rich foods are off-limits for me but I DO tolerate cauliflower well), folate for healthy blood cells, vitamin C to get that immune system going, B vitamins for energy, enzymes to aid detoxification processes, manganese for the old nerves and antioxidants to protect from cancer. Not bad for a comfort food!

This cauliflower pudding tastes great hot or cold, in a bowl or jar (or straight from the processor), with fresh berries in summer or stewed apple and cinnamon in winter. Or get indulgent with chocolate sauce and add some crunch with cacao nibs and/or nuts and seeds. The options are endless!

Serves 1-2

500 g cauliflower (approx. half a head)
a good dash (75-100ml) almond milk or other plant milk
30g vegan vanilla protein powder
sweetener or flavdrops to taste
real vanilla or vanilla essence
1 tsp guar gum (optional, but helps firm it up; leave out if you tend to have tummy issues like me)

Start by thoroughly washing your cauliflower and trimming it into small pieces. The smaller the pieces, the more quickly it will be cooked. You can also process it in your food processor until it resembles rice to speed up the cooking. Boil, steam or microwave the cauliflower until it becomes REALLY soft – trust me, you don’t want any raw cauliflower pieces in your pudding! Once the cauliflower is cooked and cooled down a little, process with all the other ingredients until smooth and creamy. Adjust the sweetener to your liking and…

Enjoy!

Low-Carb Vegan Vanilla Milkshake

Published on October 9, 2017 by nathaliejasmin2019Leave a comment

Vegan “milk” shakes and smoothies (which don’t contain dairy obviously) are all the rage these days. They usually rely heavily on frozen bananas and/or other fruit as well as dried fruit such as dates to achieve a sweet, creamy and thick consistency. While arguably delicious, this makes them heavy on the carbs and sugars, and if you follow a lowcarb diet, they can easily account for your daily allowance of carbohydrates. Enter my low-carb vegan vanilla milkshake – so thick and creamy you won’t miss anything. And it virtually doesn’t have any net carbs!

The secret ingredient is my newly found favourite ingredient – guar gum! It is a completely natural low-carb binder that provides a luscious and viscous texture to anything from smoothies, puddigs and oatmeal to soups, sauces, and homemade icecream. More recipes featuring guar gum will follow but it truly is a game changer if you like your smoothies thick! Plus, you don’t need frozen bananas, yogurt or icecream to get this a dreamy creamy milkshake-y texture.

While I don’t necessarily avoid carbs and sugar myself and don’t think they are the devil they are sometimes made out to be, there are a number of reasons you might want to go easy on carbohydrates. And with this milkshake, you are in for a treat! It is high in protein, low i carbs and low in fat and will keep you going for a while! It is the perfect afternoon treat or dessert that won’t blow your calorie budget. Moreover, it is easy as and only requires ingredients you are likely to have at hand. You won’t even need a milk alternative as it works perfectly fine with plain water. Your favourite nut milk will provide for a creamier texture though.

This milk shake is extremely customisable. You can add your favourite protein powder or any other superfood powder. Add some coffee or raw cacao for an extra boost against that arvo slump. Or dump in any veggies that are starting to look a bit sad. Not to mention, this beauty is ready in 30 seconds to beat that hangry feeling in no time. This milkshake is your lady!

Low-Carb Vegan Vanilla Milkshake

Serves 1-2

500 ml plant milk or filtered water
5-7 icecubes
1 scoop vegan vanilla protein powder
1 tsp organic guar gum
vanilla flavdrops or your favourite sweetener
vanilla extract (optional)
any extras (superfoods, coffee, maca…)

Blitz all ingredients in your high powered blender and –

Enjoy!

Raw Vegan Paleo Lamington Truffles

Published on March 10, 2017 by nathaliejasmin2019Leave a comment

I have a question for you. Are these guys bliss balls, energy balls, bites or truffles? Or something else entirely? I guess they are a bit of everything. But I used the words “bliss balls” and “energy balls” so often that these are truffles. Raw vegan paleo lamington truffles, just to make things clear.

If you love food and health blogs, like I do, you’d probably know that the raw vegan community and the paleo community don’t love each other. However, why not focus on the similarities rather than the differences? Sure, the paleo diet tends to be meat-heavy, but when it comes to cutting out crap from your diet, I think both vegans and paleo dudes agree! And if you ever happen to have a vegan and a paleo friend over for afternoon tea or if you just want a really delicious treat that’s good for you and won’t weigh you down, make these raw vegan paleo lamington truffles.

The lamington belongs to Australia like the barbecue and the pavlova. If you haven’t heard of a lamington, it’s a sponge cake square coated with chocolate and rolled in desiccated coconut. There’s usually also some cream and/or jam between layers. In short, it’s a delicious albeit sugary and unhealthy dessert that is neither gluten free nor vegan. But my raw vegan paleo lamington truffles are coming to your rescue. No refined sugar, no dairy, no wheat, just five super-healthy ingredients. All the taste of lamington with none of the guilt. And even if you’ve never had a lamington, you are more than welcome to tuck in. Either way, you’ll be pleasantly surprised!

Raw vegan paleo lamington truffles

Makes 12

175g dates (about 1 cup packed) (if not using Medjool, you will need to soak them in hot water for half an hour, then drain well)
2 tbsp raw cacao
2 tbsp desiccated coconut
4 tsp LSA or almond meal or flaxseed
3 tsp chia seeds

Blitz the well-drained dates until a paste forms. Add the other ingredients and process until the mix comes together. Shape into 12 balls and store in the fridge for up to a week (I doubt they last that long!)

Enjoy!

Vegan Clafoutis {lc, lf, gf}

Published on September 19, 2016 by nathaliejasmin20193 Comments

Note: This is an updated – veganised – version of a vegan clafoutis to my previous recipe for paleo clafoutis! I hope you enjoy it!

It seems I have a thing for French desserts at the moment – or rather, my take on them. While I love the timeless finesse that French desserts exude, a little makeover never goes astray, especially if it’s as delicious as this one! My previous paleo version of clafoutis already hit the spot, but when I embarked on a vegan diet, I knew I had to make this a vegan clafoutis as well. And I have to say, the result was pretty successful! So here is my vegan clafoutis. I use aquafaba (chickpea brine) instead of eggs (more about aquafaba here), so technically this is not paleo anymore. However, there is absolutely no nasties in here, no wheat, dairy, soy, refined sugar or oils, and also no eggs. I hope you enjoy this truly cruelty-free but no less delicious version of clafoutis.

The thought about making clafoutis has been at the back of my mind for a while – actually, ever since I saw a recipe for cherry clafoutis in my French text book at high school. (Which, sadly, is a long time ago now. Very long.) Ever since then, clafoutis recipes have been popping up in magazines. and, naturellement, on the internet. This recipe is my own little invention. There is low-carb, fibre-rich coconut flour instead of conventional flours and starches, coconut sugar and maple syrup instead of sugar, plant mylk instead of milk, and no fat, oil or butter (I did grease the mould but dare I say that the amount of fat used is rather negligible).

I like my clafoutis so much that I will never go back to any other recipe. It is also very versatile – you can use any fruit, any milk and any sweetener you like. This little delight is as good as impressive dessert to impress guests as it is as for afternoon tea or even a satisfying breakfast – all this knowing that you are devouring a treat that is not going to blow your calorie budget (something you can’t say about French desserts), and that is a winner on the health front. Plus, it looks pretty.

Vegan Clafoutis

Serves 8

4 tbsp coconut flour
4 tbsp LSA or ground chia seeds
4 tbsp coconut sugar
4 tbsp maple syrup
healthy pinch of Maldon sea salt
aquafaba from one 425g tin of chickpeas (approx. 3/4 cup)
2 cups plant milk (I used cashew)
fruit of choice (approx. 1-2 cups, red fruit are a great option)

Preheat oven to 180 °C and prepare a tart pan by lining it. Mix coconut flour, LSA, sugar, syrup, salt in a bowl. Make a well in the centre and carefully fold in the aquafaba until mixed in. Beat in milk until you reach a homogenic consistency. Divide fruit between the four dishes and spread batter over the fruit. Bake for about 60 minutes or until lightly golden on top. Let cool completely and preferably store in the fridge before serving to firm up.

Enjoy!

Healthy Twix Bar (grain free, sugar free, vegan, paleo, low fat)

Published on August 23, 2016 by nathaliejasmin2019Leave a comment

Who doesn’t love a Twix bar? The combination of a crumbly biscuit, gooey caramel and creamy chocolate certainly never goes astray. Shame only that the original Twix bar is so full of sugar and industrial oils – not to mention that for us gluten free folks, it is off-limits anyway. So I thought I come to your rescue and create a healthy version of this popular treat.

As part of my subscription to a monthly box with organic goodies, I was regaled with a packet of coconut flour recently. Though by no means a coconut flour newbie, I have experimented a bit with the stuff lately and just love how it is so easy to create yummy and healthy goodies with it. As it sucks up all the moisture of any other ingredients you mix it with, it is also a great staple for lowfat baking as mixing it with mashed banana or apple sauce yields terrific results. Once I had nailed my shortcrust base, it was time to think of the caramel (knowing that I would use my favourite Lindt chocolate as topping). So it came in handy that Minimalist Baker has this recipe for making a one-ingredient date caramel. A one-ingredient date caramel ticks all my boxes for healthy, easy and yummy delicacies. And I tell you, the stuff rocks. I use it in yogurt, on icecream or porridge. It tastes just as indulgent, creamy and buttery as store-bought caramel – minus the fat and the sugar slump! For this recipe, I use the caramel of about 4 dates, but I’d recommend making the original recipe and keeping any leftovers in the fridge – they won’t stay there for long!

So once you got your biscuit and your caramel sorted, it’s time for the chocolate glaze! Just use your favourite dairy free chocolate for a true vegan delight. If you tolerate dairy and are not vegan, you could also use milk chocolate. It#s a matter of taste and experimenting. The date caramel is rather sweet so I try to offset the sweetness with a bitter-ish chocolate. Using milk chocolate would obviously yield a result closer to a “real” Twix bar (whatever is real about the stuff). It’s up to you – but this recipe is sooo easy and requires just 15 minutes in total so I think you should do it again and again and see how you like it best!

Makes one double-finger “Twix” bar

For the biscuit base
40 g coconut flour
40 g “babyfood” (i.e. unsweetened apple sauce, pureed banana or any other pureed fruit)
2 tbsp of plant milk
stevia or erythritol to taste
generous pinch of Maldon sea salt
pinch of gluten free baking powder

For the caramel
1/4 of this recipe

For the chocolate glaze
40 g chocolate (dairy free preferred)

Preheat oven to 180 °C. Line a baking tray with paper. Mix all ingredients for the biscuit base until it comes together in a uniform mass. Roll a ball, then half this ball and shape two “Twix” like logs. Bake until slightly golden, about 10-15 minutes. Let cool slightly before adding the caramel.

Meanwhile, prepare the date caramel according to the recipe. Spread evenly onto the biscuit logs.

Break up the chocolate in little pieces, place in a microwave safe bowl and heat in microwave in 30 second increments. Once it is liquid and smooth, drizzle over the caramel logs.

Now, here comes the hardest part: If you can at all resist, place the Twix bars in the fridge to firm up. But there’s no harm in devouring these beauties straight away.

Enjoy!

Low Carb Low Fat High Protein Carrot Cake (grain free, dairy free, soy free)

Published on August 14, 2016 by nathaliejasmin20191 Comment

This carrot cake is almost an insolence. Yes, it is low carb AND low fat – for all of you that can’t decide between the two lifestyles (or simply want to eat a truly delicious carrot cake). Talk about having it all. There is many recipes for healthy treats out there, but this cake is gonna make them blush with envy. Not only is this cake moist, scrumptious and totally utterly delicious (tick tick tick). It is low carb and low sugar with the carbohydrates coming from carrots, banana and just a dash of honey (tick tick). It is low fat with the fat coming from eggs and flax (tick). It is high protein (tick), high fibre (tick) and on top of it all, gluten free, grain free, dairy free, nut free and soy free (tick tick tick tick tick). Another decisive advantage is that if you are ~~lazy~~ busy you can just throw all ingredients together in one big bowl in no particular order and without any laborious instructions such as “put the dry ingredients here…mix the wet ingredients there”, separating the eggs, or melting butter or coconut oil (helped by the fact that there is no fat or oil in there). It also neatly pours out of the bowl (thanks to the flax that keeps everything together)

Given the high amount of protein and fibre, this cake will fill you up for a while which is another plus, and the icing on the cake is the icing on the cake (forgive the pun). It is fat free and sugar free, made of cannellini beans – which is the reason why this cake is not paleo. If it wasn’t for the icing, this carrot cake would be perfectly paleo(ish). So for all our primal friends out there, just omit the icing or use your favourite paleo icing instead. As there is eggs and honey in it, this is not a vegan cake, but you might be able to experiment with chia eggs and rice malt/agave/maple syrup though I cannot vouch for the results.

As a word of warning, if you have IBS, follow a low FODMAP diet or otherwise have problems with fibre, this carrot cake might not be suitable for you or you might just want to go easy and enjoy a small amount. The coconut flour in this recipe is full of fibre which is great but might give certain people intestinal discomfort. Try it for yourself. Nothing ventured, nothing gained.

For one cake (approx. 12 large or 24 small slices)

2 heaped tbsp vanilla flavoured pea protein powder
3/4 cup coconut flour
1/2 cup flaxmeal
pinch of salt
1.5 tsp baking soda
1.5 tsp cinnamon
0.5 tsp nutmeg
1 mashed banana
2 tbsp honey
2 tsp vanilla essence
4 eggs
300 ml plant milk
5 large carrots, grated

For the frosting
1 cup cannellini beans, drained and rinsed
4 tbsp stevia
1 tsp vanilla
pinch of sea salt

Preheat oven to 180 °C and line a round baking tin with baking paper. Mix the cake ingredients in a large bowl until a homogenic mass develops (I did this by hand). Scoop into the mould and bake for 20 minutes until a toothpick comes out clean. Transfer to a cooling rack and allow to cool completely before frosting.

For the frosting, process all ingredients in a high-powered blender until completely smooth. You can use it straight away or place in the refrigerator to firm up even more. Tip: If you find the taste of the frosting to bland, you could add spices such as nutmeg or flavouring such as almond or lemon essence.

Enjoy!

Healthy Snickers / Bounty bar (gluten free, vegan, no bake)

Published on May 10, 2016 by nathaliejasmin2019Leave a comment

Healthy Snickers Bar - gluten free, grain free, dairy free, refined sugar free — Healthy Snickers Bar – gluten free, grain free, dairy free, refined sugar free

If you asked me what would be better than a Snickers or Bounty, I’d have to say a Snickers AND a Bounty! Don’t you think? But wait – before you run to the nearest vending machine or fuel station to indulge in said lovelies, wouldn’t it be even more satisfying to make these babies yourself, knowing you’d have a healthy treat in the end?

This recipe allows you to whip up your own Snickers/Bounty bar in next to no time! Sure, it needs some chilling, but other than that, the process couldn’t be easier. And as there is no baking allowed, you save some energy, too. Good for the environment, good for your wallet. Oh, and like all my recipes, these bars are not only good for you and easy to prepare, they also taste amazing! And if you belong to the family of health nut cooks and bakers, you should have all ingredients in your pantry ready to go, which is an added bonus (if the weather in your place is like Melbourne at the moment, you surely don’t want to leave the house, not even for buying ingredients!).

Okay, but what IS this, I hear you asking? A Snickers, a Bounty, or what? Well – I think it takes the best of both worlds, i.e. peanuts and coconut. Of course, if you use any other nut butter than peanut butter, then the Snickers aspect would be lost, but it would certainly still be delicious! I could also call these superfood slices as something so yummy, satisfying and still good-ish for you must be a superfood slice, but it seems that these days, superfood slices need to involve goji berries and acai and these ones have neither (feel free to include them though – a goji Bounty bar, wouldn’t that be nice?). Coconut and peanut make a great item and the bitter chocolate topping cuts nicely through the sweetness and gives the whole creation a lift. So the only thing missing is a name!

Maybe just make them and then find a good name. If you come up with one, just let me know. 🙂

Makes 20 slices

For the base:
150g peanut butter (or other nut or seed butter)
100g desiccated coconut
80g rice malt syrup (or honey if not vegan)
25g raw cacao

For the filling:
150g peanut butter (or other nut or seed butter)
80g rice malt syrup (or honey if not vegan)
20g coconut oil, melted
dash of vanilla essence

For the topping:
20g rice malt syrup (or honey if not vegan)
20g raw cacao
20g coconut oil, melted
chopped nuts to decorate (optional)

Line a 20x20cm baking tin with baking or greaseproof paper. Mix the four base ingredients one by one in a large mixing bowl until very well combined. I’d recommend elbow grease here rather than a processor as you’ve got more control and won’t end up with a mess. It shouldn’t take long before a ball forms; adjust the wet/dry ingredients if you have issues with the consistency, but it shouldn’t be a problem. Press the coconut mass evenly into the prepared baking tin and make sure that it sits in there really firmly. If you can, use a heavy item such as a book to press it down even further. Put in the fridge to set.

Meanwhile, prepare the filling by mixing the filling ingredients until everything is mixed through and smooth. Spoon on top of the chilled base and spread evenly with a spatula. Return tin to the fridge.

Lastly, mix the topping ingredients – you might want to place this into the microwave for 20 seconds to make it nice and thin, but strictly no more than 20 seconds. Pour over the chilled slice, sprinkle with chopped nuts if you like and return to the fridge again for at least four hours or overnight before cutting in slices/squares.

This slice freezes very well and can be eaten straight out of the freezer, so it is a great option to make to have a healthy and filling snack on hand whenever you need it.

Enjoy!

Vegan lentil eggplant and sweet potato stew

Published on April 23, 2016 by nathaliejasmin20192 Comments

mouthful. But believe me, you will want to take many mouthfuls of this stew! Imagine you have a dinner party with one friend who is paleo, one vegan friend, one gluten-intolerant friend, one friend with a nut allergy and one friend who needs to follow a low FODMAP diet. What do you do? Scroll down!

But you should also scroll down if you just want to eat the most delicious stew evaaa…with lentils, eggplant, sweet potato, tomato and kidney beans it is health in a bowl, but that doesn’t mean compromising on flavour! Curry powder, ginger and turmeric makes this stew an explosion of flavours on your tongue – the best proof that tasty and filling dishes do NOT require meat, onions or added fats!

With its “meaty” consistency, this stew will satisfy herbivores and omnivores alike, and with its rich flavours simply from vegetables, herbs and spices, it is an indulgent treat without having to worry about fat. The “good” carbs in the legumes and spuds make you fell fuller for longer – needless to say, the lentils and beans pack a decent amount of protein and fibre. You could always add extra protein from quorn, tempeh or – if you are not vegetarian or vegan – chicken or any other meat or fish. And feel free to have it as spicy or as mild as you want! I did not add any salt; all the sodium comes from the stock, so if you use a low-salt stock or broth, this can even be a low-sodium stew.

This stew is gluten free, dairy free, soy free, paleo, vegan and vegetarian, nut free and low FODMAP. I try to avoid onions and garlic as much as possible as they are not my friends. If you can, frying garlic and onions before adding the other ingredients would add even more flavour (if that is possible!). This stew was born out of the need to make use of an eggplant and a sweet potato. Adding the legumes was kind of a lightbulb moment, and I don’t regret having thrown all these ingredients together. Eggplant naturally takes a bit longer to cook than other vegetables so it is not instant but delayed gratification. It will taste even better the next day and is the perfect candidate for dinner parties. You wouldn’t even have to ask your guests for dietary requirements as this stew covers them all!

This stew tastes so good, it is almost an insolence that it is so super healthy and allergy-friendly as well! Try for yourself!

Vegan Lentil Eggplant and Sweet Potato Stew

Makes approx. 8 serves

1 tbs coconut oil
1 large eggplant, diced in 1cm pieces
1 large sweet potato, cubed (I leave the peel on as I’m lazy but feel free to peel it beforehand!)
1 l vegetable stock
1 tin (400ml) diced tomatoes
1 tin (400ml) lentils
1 tin (400ml) kidney beans
spices (I used Madras curry powder, ginger and turmeric)

Melt the oil in a large stockpot, add the spices and cook until fragrant. Add the eggplant, sweet potato, stock, tomatoes and legumes. Cover, bring to the boil, then open the lid a crack, turn down the heat and simmer until all the eggplant and sweet potato are tender (30 minutes). Give the stew a good whiz with a stick blender until you reach a coarse consistency. Serve as is or with fragrant jasmine rice or freshly toasted gluten free bread.

Enjoy!

Vegan Paleo Carrot Cake 2.0 {low carb, low fat}

Published on November 25, 2013 by nathaliejasmin20193 Comments

THIS. IS. THE. CARROT CAKE.

I know I should not be so obsessed with something I thought up and made myself. But this carrot cake is – honestly – a stroke of genius.

I know.

In case you don’t, let me tell you – you can find literally TONS of recipes for “paleo carrot cake” on the net. After all, which cake should be more suitable to adapt to a grain free, sugar free diet than this carroty, nutty yummyness and goodness?

However, what is a carrot cake without frosting? It’s nothing! And what do most “paleo” carrot cake recipes offer you as a frosting? Cream cheese frosting! Dairy cream cheese frosting!!! Hello???!!!! How on earth is it paleo with a cream cheese frosting??? What’s the point making a great, healthy, grain free, paleo carrot cake when you ruin your efforts with a dairy frosting? NOT GOOD!

It’s been a while since my first carrot cake recipe, and as I am continuously trying to improve my recipes, I wanted to come up with a true paleo, grain-free version of my favourite cake – not only gluten free, which is still relatively easy, but totally grain free, gum free, starch free and, of course, refined sugar free. And it is vegan, too! And with a dairy free frosting. Yes. A carrot cake with no worries, basically.

Since I couldn’t find a recipe online which appealed to me, I experimented with my two new favourite ingredients – almond flour and coconut flour. By the way, I ended up making muffins again as they are easier to handle and to give away than a slab of cake – but the amounts stated in this recipe should be enough for a round, 9 inch layer cake. The frosting is as easy and foolproof as the whole recipe – just coconut cream with a bit of maply syrup for sweetness and vegan margarine for firmness. Easy peasy!

These beauties are so yummy you won’t even care how many calories are in them, but just in case you are interested – one of these carrot cake muffins contains 100 kcal. 100! That’s less than two apples! Only that these keep you fuller for much longer than apples do. These muffins have all you need to face the day – brimming with protein, vitamins, minerals, fibers, and with few complex carbs, few healthy fats. You can/should have one carrot cake muffin for breakfast. Have two. Have three, and even after three muffins you will still have ingested fewer calories than with your standard bowl of sugary cereals and milk. Three muffins equal the carb intake of 1 banana.

They stay fresh for a long time (you should store them in a fridge though).

The best thing is – my hubs, who is so not into healthy eating, loved them, and that’s the whole point of healthy baking – that nobody thinks it’s healthy!

P.S.: I take back my statement about frosting. These carrot cakes you can have without frosting, they are that good. But frosting doesn’t hurt anyone. 😉

Makes 18 muffins

50 g rice protein powder
75 g coconut flour
25 g almond flour
generous pinch of salt
1,5 tsp. soda
1,5 tsp. cinnamon
1 tsp nutmeg
1 tbsp molasses
40 g coconut syrup or date syrup or other liquid sweetener
1 banana, mashed
2 t vanilla
4 flax eggs (1 flax egg = 1 tbsp flaxseed, dissolved in 4 tbsp filtered water)
300 ml almond milk
5 large carrots, grated
60 g chopped walnuts
100 g chopped dates

For the frosting
Solidified part of 1 tin full-fat coconut cream, stored in the fridge overnight
1 tsp vanilla
1 tsp maple syrup
1 tbsp nuttelex or vegan margarine or coconut oil
stevia to taste

Preheat oven to 180 °C and line a muffin mould with paper. Mix the dry ingredients for the batter (protein powder, flours, salt, soda, spices, flax) until one colour. In a separate bowl, combine wet ingredients (molasses, honey, banana, vanilla, eggs, almond mik) until well combined. Stir wet ingredients into dry ingredients and blend well with hand blender. Stir in carrots, nuts, and dates. Scoop batter into 18 muffin moulds and bake in preheated oven for 20 minutes or until a toothpick comes out clean. Transfer to a cooling rack and allow to cool completely before frosting – if at all frosting.

For the frosting, beat coconut cream (only the solidified part at the top of the tin!) with stevia, vanilla and maple syrup until it becomes the texture of whipped cream. Add margarine and whip until it gets to a frosting-y texture. Add more fat if it is not solid enough for your liking. Only use on completely chilled (overnight) muffins and always store in fridge!

Enjoy!