Monday, November 28, 2011

Ginger Parsnip Muffins (grain free, vegan, dairy free, cane-sugar free)

(grain free, gluten free, dairy free, cane-sugar free, egg free, xanthan gum free, soy free)...but oh so flavor-full

When I saw that Kim and Ricki's SOS Kitchen Challenge for November was parsnips, I was pumped.  A vegan, grain-free muffin idea started to swirl around in my brain and yes it took me an entire month to finally bring this idea to reality.  Time can sure slip away from you when you're a busy mommy.  Can I tell you though, I am so pleased with these muffins!  They are very moist (my favorite characteristic in a muffin) and my 2-year-old son LOVES them, which warms my heart because I make these allergy-friendly recipes with him in mind (due to his eczema ).  But kids are the world's best food critics, don't you think?  My husband also ate these up.  I hope you enjoy them too.  

2 cups organic almonds
1/2 cup coconut flour
2 tablespoons arrowroot 
2 tablespoons aluminum-free baking powder
1/4 cup tapioca starch
1/2 teaspoon salt
2 teaspoons ground ginger (or 1 teaspoon for a milder ginger flavor)
1 tablespoon cinnamon
2 cups grated parsnips
1/2 cup unsweetened applesauce
1 tablespoon vanilla 
1/2 cup oil (I use grapeseed)
1/3 cup coconut nectar  + 5 drops liquid stevia 
(raw honey or agave will also work)
1/4 cup filtered water 

How To
Preheat oven to 375
Bake time: 20 - 22 minutes 
(check at 20 and remove if tops are browned) 
Makes about 15 muffins 

In a food processor:
1.  Grind almonds until they release a little oil and you can make a ball
2.  Add coconut flour, pulse until incorporated 
3.  Add arrowroot, baking powder, salt, tapioca starch, cinnamon and ginger: pulse, pulse then blend, blend, blend!!

It should looks like this (and feel soft, like flour)
In a separate bowl~wet ingredients:
4.  Add oil, coconut nectar, vanilla, applesauce, stevia, and water; mix until incorporated 
5.  Add grated parsnips and mix
6.  Add dry ingredients from food processor and mix until incorporated.  Do not over mix.  
And don't be afraid...this is a thick batter!  It's all good.
7.  Immediately transfer to baking cups and fill about 3/4 full - they will rise slightly, but not much
*Bake as instructed above
*Make a warm cup of tea and enjoy a healthy snack
Also Shared on: Traditional Tuesdays, Slightly Indulgent Tuesdays, Gluten-Free Wednesdays, The Healthy Home Economist, Real Food 101, Midnight Manic Meatless Mondays, Melt in your Mouth Mondays & Wellness Weekend


  1. These muffins look delicious and super healthy! And you are are the best taste testers and critics!

  2. Thanks Laura!! :-)

  3. gfe--gluten free easilyNovember 29, 2011 at 3:18 PM

    Another way to get in one's veggies! While I would have never thought about parsnips in muffins, Amber, I can see where they'd create a very moist delicious muffin. :-) Having your son's endorsement helps convince me! ;-)


  4. Thanks Shirley,

    These are quite tasty and I'm happy to say, even after 3 batches, he has yet to tire of them! :-)


  5. Any way to do these without almonds? My little gets hives from almonds.

  6. Hello There Knitting Eema~

    Great question. And yes - absolutely. Just one caveat, however, I'm not sure about the liquid ratios, as this will change a bit with the grains. Perhaps you can play around with the recipe a bit. I would start with 1 1/2 to 2 cups of the grain flour and see how the batter looks. A dry batter with grains will be a very dry muffin, so try and keep it moist. Here are some good gluten free/nut free flour blends you can use:

    All-Purpose Flour Blend
    *1/2 cup rice flour
    *1/4 cup tapioca starch/flour
    *1/4 cup potato starch

    Self-rising flour blend:
    *1 1/4 cups white sorghum flour
    *1 1/4 cups white rice flour
    *1/2 cup tapioca starch
    *2 teaspoons xanthan gum
    *4 teaspoons baking powder
    *1/2 teaspoon salt

    Hope this helps. Good luck!

    Be Well,

  7. Magda @ No Food DietDecember 2, 2011 at 8:48 AM

    These look amazing! I want to make them this instant! I have parsnips in the fridge calling to me.

    One question: is the ginger amount you use fresh or dried/powdered?


  8. Hi There Magda~

    Oh my goodness, thank you for alerting me to this oversight. I made the change. I used ground ginger (found in the bulk section at my local Coop) but this can also be found in any spice section.

    Thank you for your comment. Good luck and please let me know how they turn out for you! I just ate the last one yesterday morning for breakfast! :-)

    Be Well,

  9. Adding parsnips to muffins is a new one to me, but they look good. It's wonderful that you make foods like this that your son can eat, and what a bonus that your husband likes them too.


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