These little crumbles make for the perfect breakfast on the go, or a great mid-morning snack. These should be eaten either with a spoon or with a napkin to catch all the crumbs – they’re not quite muffins, so don’t expect them to be, even though you’re making them in muffin cups! When they first come out of the oven, they are very crumbly, so be cautious. Overnight they settle into a more muffin-like texture. They are delicious, moist, a little chewy, and oh-so-good for you. Carrots, coconut flour, and oats combine to pack a hefty nutritional punch, and agave nectar is a low-glycemic index sweetener.

I’ve been cooking with coconut oil for quite some time now as a butter or oil substitute in recipes, but this was actually my first time trying anything with coconut flour. I’ll keep you posted as I work with it more. It’s known to take a lot of extra moisture, but it is the highest fiber flour in existence, so I think that’s worth a bit more liquid in a recipe to get the nutritional benefits.


Gluten Free Carrot Cake Oatmeal Cups

135g gluten free rolled oats
40g coconut flour
30g flax meal (I grind my own in a coffee grinder)
2 tsp baking powder
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg

3 eggs
2 medium carrots
1 small apple
1 cup soy milk (I used lightly sweetened vanilla soy milk)
1/4 cup coconut oil (I use Nature’s Way)
1/4 cup agave nectar

1/2 cup pecans, chopped
1/4 cup candied ginger, minced

Preheat your oven to 400 degrees.

Weigh out your flours, grind your flax seeds, and measure your spices, then whisk to combine dry ingredients. In a blender or food processor, mix all the wet ingredients and blend until combined with small chunks of carrot and apple still visible. Gently mix the wet and dry until combined; fold in pecans and candied ginger. Spoon into muffin cups – I love these silicone muffin cups because they’re heat-proof, reusable, and an absolute dream to clean. Bake for 20-25 minutes.

While I think you could make this recipe without the pecans, I would really caution you against leaving out the ginger. It really sets off the other flavours of the crumbles and elevates them to a treat-like status. When you eat these, really savour them. Enjoy the ginger, setting off the flavour of the carrots. Enjoy the delicate nuttiness that comes from coconut flour and flax seeds combined. Maybe try them with a dab of honey on top, or almond butter, or with maple butter on top. Or just enjoy them as they are, crumbles and all.

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March 23, 2013

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