Wednesday, March 25, 2015


Approved by kids and adults alike!

When the days are hectic and there’s not even enough time on the clock to be making salads (or using a FORK to EAT for that matter), it can be quite hard to keep up with the daily requirement of 3 serves of vegetables. I prefer to have at least 5 serves of vegetables a day, and this can be really challenging at times. I love my veggies but there are occasions where I just can’t seem to allocate the TLC (TIME, love and care) to prepare them!
Baking these muffins at the beginning of the week provides an easy, go-to option packed with vegetables, protein and healthy fats – the perfect combination to satisfy hunger and eliminate cravings for naughty snacks later on!

You can pack the kids lunch boxes with these hearty little treats for a change too - they’ll be high-fiving you when they get home… And who wants a soggy old sandwich anyway? J


Dairy Free, Grain Free, Gluten Free, Sugar Free.

Makes 12 Muffins (maximum)
Preparation Time: 30 minutes
Baking Time: 25-30 minutes
Fat & Calories: Who cares when you’re eating fantastically healthy! Come on!


8 free-range organic eggs
4 tablespoons of coconut milk
1 teaspoon of Peruvian Pink Salt*
Pinch of fresh cracked whole black peppercorns*
4 tablespoons of coconut flour
2 cups of almond meal
1 tablespoon of baking soda
1 teaspoon of onion powder
1 teaspoon of ground cumin
½ teaspoon of ground cayenne pepper (optional)
2 carrots grated
1 cup of shallots finely chopped
1 small handful of baby spinach roughly chopped
1 small onion finely chopped
1 clove of garlic finely chopped
3 tomatoes deseeded, diced and roasted (or ½ cup sun dried tomatoes, diced).
Tip: Save the tomato seeds and add to a salad dressing later on! 


1.     Preheat the oven to 180 Degrees Celsius and grease the muffin trays with coconut oil.
2.     Dice tomatoes and place on an oven tray with baking paper. Season then bake for 20 minutes or until starting to brown.
3.     Whisk the eggs, coconut milk, salt and cracked pepper in a large mixing bowl.
4.     Add the coconut flour, almond meal and baking soda to the egg mixture, and stir together well.
5.     Add the onion powder, ground cumin and ground cayenne pepper (optional) to the same bowl and mix well.
6.     Add carrots, shallots, baby spinach, onion, garlic and tomatoes to the bowl and stir in until all ingredients are evenly combined.
7.     Place mixture into muffin tins.
8.     Bake for 25-30 minutes or until golden brown.

I love this recipe! It’s so easy and you only use the ONE MIXING BOWL!

Note: As most schools are ‘nut-free’, you can easily adapt this recipe by replacing the almond meal with 6 tablespoons of coconut flour (so that’s 10 tablespoons of coconut flour in total). The batter will be a little denser and the mixture will not rise as much upon baking, but the taste will still be fantastic - in fact, they taste a little sweeter with just coconut flour. I quite enjoy them this way!

Happy eating everyone… Get those VEGGIES in!

Much Love,

Candice. Xx

*You’ll find some of these wonderful ORGANIC ingredients right here at the Nourish MeWhole Heartedly online shop. YAY!

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