Trade up Your Baked Goods!

Sugar is another one of those "evil" ingredients that we're constantly being told to eliminate from our diets.  But sugar is just a means to an end.  You don't have to give up the delicious treats you can make with sugar.  You just have to trade up! Take these muffins which are perfect for a kid's lunch box or afternoon snack.

2016-03-01 15.33.51
2016-03-01 15.33.51

Refined sugar free. Dairy free. Gluten free.

Supercharged with potassium-rich banana, VitA-rich carrots & fibre-rich coconut flour.

And they are actually delicious!

Now -- FULL DISCLOSURE --  the ingredients listed below are for those of you who are interested in using alternative flours.  WHY?

  • Wheat today is so GMO'd that it has way more gluten than it used in our grandparents' day.  That partly explains the rise in gluten intolerance and why many of us feel bloated after eating wheat despite not being allergic to it.
  • Also, wheat flour is so refined that it is stripped of all its valuable nutrients - some of which have to be added back.  That's what "enriched flour" means - i.e. dead flour with a few added vitamins.


If you don't have these flours in your pantry  - use what you've got.

If you don't have almond milk: use 1 cup of full fat yoghurt or whole milk.

If you're afraid your kids won't eat them because their tastebuds haven't adjusted yet to muffins that are less sweet:  add 1-2 tbsp of honey, maple syrup or coconut sugar.


  • 1.5 cup brown rice flour
  • ½ cup coconut flour
  • 1.5 cup shredded carrots (raw)
  • 1 ripe banana
  • 2 large eggs (or 3 small eggs)
  • 1 cup unsweetened almond milk 
  • ½ cup olive oil or coconut oil 
  • 1.5 tspn baking powder
  • ½ tspn baking soda
  • 1 tspn vanilla extract
  • Optional:  shredded coconut coated with a bit honey for topping


Separate the egg whites from the yolk. Put the yolks, banana, carrots, oil and almond milk in a blender and liquidize (aka “the wet ingredients”). In another bowl mix the rice flour and the coconut flour (aka “the dry ingredients”). Add the wet ingredients to the dry ingredients, mix and leave it for 45 min.  (If you don't soak for at least 45 min, your muffins will turn out really dense and not fluffy at all.  Skip this step if you're using regular flour). Preheat the oven at 180C. After 45 min, beat the egg whites until soft peaks form and slowly add the baking powder, the baking soda & vanilla. Add to the batter and fold in until well mixed. Pour into lined muffin tray & top with coated shredded coconut.  Bake for 25 min (or until stick comes out dry).

(Little tip for those of you with a Vitamix or other high speed blender:  Make your own rice or nut flour.  Just put your required amount of raw rice or nuts in the blender and whiz.  You'll have powder soft flour in seconds.)

Makes about 15 muffins.

Don't give up your baked goods.  Trade up! 

Next week on Thrive:The results from the Facebook poll are in and I'm giving you what you want -- what you really really want.

Thrive Nutrition Practice launches Spring 2016