Move over, cauliflower…
In the paleosphere, you’ll frequently hear the mantra make ALL the things with cauliflower! I lived diligent to that call for years before I realized, quite recently, the glorious versatility of parsnips. Now, I’m making all the thing with parsnips.
I’ve make rice-less risotto with parsnips, and also a potato-free topping for Shepherd’s Pie. I’ve even blended parsnips, coconut milk and ghee to create a creamy pasta sauce (for zucchini noodles, of course), in the tradition of the ever-popular Cauliflower Alfredo Sauce.
If the concept of parsnip muffins sounds unsettling, consider carrot cake. Parsnips translate as well as carrots into a comforting baked good.
Here, I’ve coupled the vibrance of goji berries with fresh orange zest. The fragrant result will leave you salivating before the parsnip muffins are finished baking. Goji berries (available here or at most health food stores) are heralded as a superfood, taste like little jewels of sweetness, and are vastly more exciting than raisins. Note that goji berries are nightshades, so omit or substitute another dried fruit if you are sensitive to nightshades.
- ¼ C + 1 Tbs. coconut flour (see Note below), available here
- ¼ C + 2 Tbs. full-fat or light canned coconut milk
- 3 Tbs. coconut oil or ghee, liquified
- 1 cup packed grated parsnip, about 1 large parsnip or 2 small (no need to peel the parsnip)
- 4 eggs at room temperature
- 2 Tbs. maple syrup
- 1 tsp. vanilla extract
- Grated zest of 1 orange
- ½ tsp. baking soda
- 1 tsp. apple cider vinegar
- ¼ cup goji berries, available here
- Preheat the oven to 350 and line 9 muffin cups with paper liners (alternatively, grease the muffin cups).
- Have all ingredients at room temperature, as cold eggs will curdle the melted oil. Combine all the ingredients, excluding the baking soda, vinegar and goji berries. Stir until a smooth batter forms. Stir in the baking soda and vinegar, which act as the leavening agent but will lose leavening strength if the batter sits too long.
- Stir in the goji berries and divide the batter among the prepared cups. Bake for about 30 minutes, until a toothpick comes out clean and the tops are golden.
- These last a couple of days at room temperature in an airtight container.
These look great but where is the orange?
I missed that in the ingredient list, and just updated it. Thanks for catching that and letting me know!
These look really good, but I’m allergic to eggs, do you know of a good egg substitute for baking?
Unfortunately, this recipe will not work well with an egg substitute due to the coconut flour. Here is a grain-free, egg-free muffin recipe you may enjoy: http://empoweredsustenance.com/autoimmune-paleo-muffins/
Thank Lauren
We make them egg-free using what I call “flax goo”. Take 1/4 cup flax seeds and soak in 1 cup hot (not boiling) water. After 15 minutes, put the mixture in blender and blend until it becomes a gelatinous mass. Alternately soak the flax seeds in cool water overnight, then blend. I estimate the amount of egg this will replace. It works pretty well for me. The goo will keep a few days in the fridge so that you don’t have to make it up every time.
These look so delicious, but I do not do parsnips……any substitute? Thanks
You could substitute grated carrots 🙂
Would almond flour work instead of coconut flour? Tks.
No, not in this recipe. The flours have different properties and cannot be used interchangeably.
I haven’t jumped on the parsnip bandwagon yet, but these muffins just might convince me
Unfortunately for the carb sensitive parsnips are a no-go. They have about twice the carbs of carrots. Better to just stick with those carrots.
I’m vegetarian and don’t eat eggs. What’s a suitable replacement for eggs in this recipe?
One tablespoon of flax seed to 3T water; let soak several minutes before incorporating into recipe.
I haven’t used this as egg substitute for this recipe but have used it successfully in several others,
Or egg replace the option in any of the baked goods or quiche recipes? I’ve been wanting to try out some of the recipes but s lot seem to be heavy on the eggs.
Love this flavor combination, Lauren! Can’t wait to try them. =)
Hi Lauren! Was excited to see your recipe in my in-box; I too have used parsnips, in place of cauliflour (I recently made an awesome spanish “rice”, using parsnip “rice”). I made pancakes using leftover parsnip “rice” too (potato-like pancakes, but with french toast flavors). I’ve made the “risotto” too (it was awesome)! The smaller the parsnip, the sweeter it is! Thanks for sharing!
❤️Eva in Albany, NY
I am going to try your suggestion for pancakes make with the leftover parsnip rice, great idea and it sounds delicious!
Eva, I’d love your recipe for the Spanish rice pancakes that taste like French toast!