“Every time you eat is an opportunity to nourish your body.”
Ingredients (makes 16 standard-size muffins)
Coconut oil, for greasing the muffin cups (unless using cupcake liners)
2 1/4 cups whole wheat all-purpose flour
1 1/4 cups brown sugar
1 tablespoon ground cinnamon
1 tablespoon ground nutmeg
2 teaspoons baking soda
1/2 teaspoon sea salt
8 ounces freshly chopped pineapple or 1 can (8 ounces) crushed pineapple, drained
2 cups finely grated carrots
1/2 cup freshly grated orange vest
1 large crisp apple chopped up with skin left on for extra nutrients (recommend Fuji, Gala, Granny Smith)
1/4 cup raisins, dates or dried cranberries
1/2 cup shredded coconut flakes (optional)
1/2 cup coarsely chopped nuts (recommend pecans, walnuts, pistachios, cashews or almonds)
3 large eggs
1 cup coconut oil (melt on stove till liquid)
1 teaspoon pure vanilla extract
- Position a rack in the lower third of the oven and preheat the oven to 350 fahrenheit or 180 celsius. Crease the muffin trays with coconut oil on paper towel to limit amount of oil used just enough to line the surface of each muffin cup.
- Place the cinnamon, nutmeg, orange vest, apple, carrots, pineapple, raisins in a medium sized bowl and mix together. Let sit for at least 1 hour or overnight before mixing with other ingredients.
- Another bowl mix together flour, brown sugar, baking soda, salt, nuts.
- In a small bowl mix together eggs, vanilla, melted liquid coconut oil.
- Mix together wet ingredients with dry ingredients and then fill muffin trays. Bake for 15-20 minutes depending upon your oven. Best when served warm to guest.
- Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein. 
- Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium. 
- Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. 
- Cranberries are primarily made up of carbs and fiber. They also boast several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1. 
- Almonds: protein, calcium and vitamin E 
- Cashews: non haem (plant based) iron and a low GI rating 
- Pecans: fibre and antioxidants 
- Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol 
- Walnuts: alpha linoleic acid: plant omega 3 and antioxidants 
- BJARNADOTTIR, ADDA, MS, RDN, May 3, 2019-last update, Carrots 101: Nutrition Facts and Health Benefits.
- MARENGO, KATHERINE, LDN, RD, January 17, 2019-last update, Are Raisins Good for You?
- ARNARSON, A., PhD, February 15, 2019-last update, Cranberries 101: Nutrition Facts and Health Benefits.
- YATES, L., 2014-last update, Nuts and health.