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Parsnip, Carrot, and Orange Zest Tea Cakes

Serves 16.


    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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    Parmesan and Thyme Brazilian-Style Cheese Buns with Balsamic and Maple Macerated Strawberries

    Parmesan and Thyme Brazilian-Style Cheese Buns with Balsamic and Maple Macerated Strawberries

    Scones with clotted cream and strawberry jam are a typical afternoon tea treat. Here, we’ve given the idea a savoury-sweet twist and some added protein with this riff on a Brazilian-style cheese bun. The airy centres, like those of a cream puff, are perfect for filling with fresh strawberries macerated in balsamic and maple syrup and finished with a touch of vanilla yogurt. The light, textured buns are made with tapioca starch, so they’re suitable for those looking for gluten- or grain-free options, but everyone will enjoy the thyme and Parmesan flavour that makes a savoury complement to the sweet filling. A tiny poke of the bun Piercing cheese buns with a pin when they come out of the oven helps them crisp up by letting steam escape. Use a clean meat thermometer or cake tester and pierce the bottom of each bun.