Carrot Muffins
にんじんマフィン
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These carrot muffins are a favorite afternoon snack (oyatsu) in preschool kitchens. Boiled carrot is blended into a smooth paste and stirred straight into the batter, so the muffins turn a cheerful orange and get a natural sweetness that children love - even the ones who push carrots to the edge of the plate. Using pancake mix and soy milk keeps the recipe short, with no egg or dairy, and the batter comes together in one bowl before it goes into the oven.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 27 gcarrot
- 45 gpancake mixJapanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
Seasonings
- 18 mlsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 11.3 gvegetable oil
About the Japanese ingredients in this recipe
- pancake mix (ホットケーキミックス)
- Japanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Boil the carrot until soft, then blend it into a smooth paste in a blender.
- 2
In a bowl, combine the pancake mix, soy milk, vegetable oil, and the carrot paste from step 1, and mix well.
- 3
Pour the batter into muffin cups and bake in an oven preheated to 180°C (350°F) for about 25 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 280.5 kcal | 561 kcal | 280.5 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 13.7 g | 27.3 g | 13.7 g |
| Carbohydrates | 36.9 g | 73.8 g | 36.9 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 58.5 mg | 117 mg | 58.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 214.5 mg | 429 mg | 214.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 280.5 kcal | 4.2 g | 13.7 g | 36.9 g | 1.7 g | 0.5 g | 58.5 mg | 0.5 mg | 214.5 mg |
| 1 adult serving | 561 kcal | 8.4 g | 27.3 g | 73.8 g | 3.3 g | 0.9 g | 117 mg | 0.9 mg | 429 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
