At my mother’s cafe in Coral Gables, Fl, Green Gables Cafe, they have been serving Morning Glory Muffins for as long as I can remember. Hearty muffins made with whole wheat flour, carrot, pineapple and brown sugar. They are amazing and decadent. Not only do I miss them because I live half way across the world, but because there is no way I would eat one now.
Indulging in glutinous treats is just not an option for me.
Yet, there is something about dunking a muffin in to a hot cup of coffee that is so soothing. Like a hug. The soaking, warm confection falling apart in your mouth, it’s irresistible.
I wanted to create a breakfast muffin that wasn’t too high in carbs and sweetened mostly with fruit and vegetable… I think these hit the mark. They are moist, and soft, even bouncy! They feel light to the touch but filing in your belly. The dense coconut flour really lends its self to satiety.
These were an on the whim creation, I literally made them live on snapchat, coming up with the recipe and I went and writing down what I was doing. The result was so awesome, I decided they were blog worthy!
With less carbs than a medium sized plantain and plenty of good fat, they’re damn healthy if you ask me 🙂
I just realized the nutrition calculator that comes with my recipe box thing is totally OFF! I entered the recipe in to MyFitnessPal App, because I’m tracking my macros and…. this was the verdict:
For one muffin, when making 9 out of the batch:
13g Fat – 20.5g Carbs – 4.9g Protein – 219 calories
Not to shabby for a muffin, especially one that’s super filling!
10 minPrep Time
25 minCook Time
35 minTotal Time
- 2 cups carrots, steamed, diced
- 1 cup banana, sliced
- 1/4 cup maple syrup, organic grade B
- 1 tsp vanilla extract, pure
- 1/3 cup ghee, or palm oil shortening (non hydrogenated)
- 3 eggs, large
- 1/2 cup almond meal, fine ground
- 1/2 cup coconut flour
- 1/4 cup tapioca starch or arrowroot starch
- 1/2 tsp baking soda
- 1/2 tsp cream of tartar
- 1/2 tsp salt, fine ground
- 1/2 tsp cinnamon
- pinch of nutmeg
- Pre-heat oven to 350F.
- Grease a muffin tin with fat.
- In a small pot, with water, steam your carrots until fork tender.
- Drain and allow them to cool to room temperature.
- In a large bowl mash your carrots with your banana until none of the pieces are larger than 1/4 inch and a good portion of it is mushed to a puree. I did this using a whisk.
- Add in the maple syrup and vanilla extract. Mix well using the whisk.
- Add the palm oil shortening, it should be solid and soft at room temperature. Whisk vigorously to incorporate it to the mix. It should be thick and a little frothy.
- Next whisk in three eggs.
- Next add in all the dry ingredients together. You don't have to pre-mix them, just add them all in at one, give them a good whisk and then switch to a spatula to finish folding them in.
- Once the dry ingredients are well incorporated, use a 4oz scoop to fill the muffin tins.
- Use scant scoops to make 9 muffins. If you want a full dozen use 1/4 cup scoops.
- Bake for 25 minutes, check, they should be golden with just the edges beginning to brown.
- Remove from oven and let them cool for 10-20 minutes.
- They should come out of the muffin tin without issue, pop them out let them finish cooling on a rack.
- Enjoy right away or store in an airtight container in a cool dry place for up to 5 days.