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Parsnip, Carrot, and Orange Zest Tea Cakes

Serves 16.


    Carrot and Orange Zest Tea Cakes

    This spicy, vegetable- and fruit-packed (peels and all!) treat works as well for a whole grain dessert as it does for a breakfast muffin. For dessert, garnish with a dollop of Greek yogurt and jam, or frost with your favourite cream cheese icing to elevate these for afternoon tea.



    • Bake the batter in a loaf or round cake pan for a different presentation. For loaves and cakes, bake for 40 to 55 minutes, or until a toothpick inserted in centre comes out clean.
    • Reserve leftover orange pulp for smoothies.

    Parsnip, Carrot, and Orange Zest Tea Cakes


    • 2 cups (500 mL) whole wheat pastry flour or light spelt flour or gluten-free all-purpose flour
    • 2 tsp (10 mL) baking powder
    • 1 tsp (5 mL) baking soda
    • 1/2 tsp (2 mL) ground cardamom
    • 1/2 tsp (2 mL) ground dried ginger
    • 1/4 tsp (1 mL) salt
    • 2 large organic eggs
    • 1/2 cup (125 mL) extra-virgin olive oil
    • 1/2 cup (125 mL) unsweetened applesauce or 1 unpeeled apple, grated
    • Zest of 1 orange
    • Juice of 1 orange
    • 1/4 cup (60 mL) coconut sugar or raw-style sugar
    • 1 unpeeled parsnip, finely grated
    • 1 unpeeled carrot, finely grated
    • 1/2 cup (125 mL) raisins or dried cranberries or dark chocolate chips
    • 1/2 cup (125 mL) unsalted pumpkin seeds or sunflower seeds
    • 3 Tbsp (45 mL) poppy seeds or hemp hearts or sesame seeds, or a mixture


    Per serving:

    • calories191
    • protein4g
    • fat11g
      • saturated fat2g
      • trans fat0g
    • carbohydrates22g
      • sugars7g
      • fibre3g
    • sodium173mg



    Preheat oven to 350 F (180 C). Line 2 standard muffin tins with 16 large muffin papers.


    In medium bowl, combine flour, baking powder, baking soda, cardamom, ginger, and salt. In large bowl, whisk eggs, oil, applesauce or grated apple, orange zest and juice, and sugar. Stir dry mixture into wet mixture until just combined. Fold in parsnip, carrot, dried fruit or chocolate chips, and seeds.


    Scoop into muffin papers. Bake for 20 to 25 minutes, until a toothpick inserted in centre of a muffin comes out clean. Transfer to wire rack to cool completely. Store in airtight container in refrigerator.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.