You heard it here first: these high-fibre cupcakes will do more good for your gut health than most trendy supplements. Why? Because above all else, getting plenty of fibre from a variety of dietary sources is key to maintaining a healthy microbiome. You can forget above bone broths and detox teas; the science is in and says that fibre is where the magic happens.
And it’s easy to increase the fibre in your existing diet. Just switch out refined grains for whole ones, and look for opportunities to sneak in extra plants. In this case, I’ve taken a traditional carrot cake recipe and switched out the white flour for a wholemeal variety. Then I added a little extra wheat bran and a sprinkle of chia seeds. And I didn’t scrimp on the carrot, sultanas or walnuts.
If you want to keep this recipe super healthy, then I’d leave out the icing. But even if you decide to ice them (like I did!) you’ll still end up with a healthy-ish snack. And, c’mon, what is carrot cake without cream cheese anyway?
Each cake, without icing, delivers 337 calories, or 403 calories if you choose to add icing. Both options deliver a whopping 7.2 grams of dietary fibre, which is around a quarter of the average person’s daily requirements. MASSIVE!
What You’ll Need
1 1/2 cups wholemeal flour
1/2 cup wheat bran
1 1/2 tsp baking powder
2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground nutmeg
3 large eggs
1/2 cup extra virgin olive oil
1/4 cup milk or milk substitute
2 cups peeled and grated carrot
1/4 cup walnuts, roughly chopped
1/2 cup sultanas
1 tb chia seeds
150g reduced fat cream cheese (optional)
2 tb maple syrup (optional)
1 tsp vanilla essence (optional)
Preheat the oven to 180 degrees celsius. Line a muffin tray with paper liners.
In a large bowl, combine the flour, bran, baking powder and spices.
In a separate bowl, whisk together the eggs, olive oil and milk.
Pour the wet ingredients into the dry and combine well. Add the carrot, walnuts, sultanas and chia seeds, and stir through.
Bake for 20-25 minutes. Given the fact these cakes are quite dense, they’ll take longer to cook through than regular cupcakes. Leave them to rest on a wire rack.
Using an electric blender, whip the cream cheese with the vanilla and maple syrup.
Once the cupcakes have cooled, ice them with the cream cheese mix.
These high-fibre cupcakes will keep for 2-3 days if stored in the fridge. Alternatively, they can be frozen without icing and will keep for up to three months. Enjoy!