Zucchini Cheese Muffins
Zucchini Cheese Muffins - Hearty bites for a healthy break
Healthy, because
Even smarter
Nutritional values
Spelt is a good source of silicic acid, which provides firming of the tissues and thus greater elasticity. Gouda has plenty of calcium in it. The mineral is important for strong bones and teeth.
If desired, the zucchini cheese muffins can also be prepared with other vegetables - finely shredded carrots or beet are also suitable.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 11.4 μg | (19 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 721 mg | (18 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 3 ½ ozs olive oil (+2 Tbsp for sauce and 1 Tbsp for the muffin pan)
- 6 ozs Zucchini
- 2 garlic cloves
- 1 scallion
- 3 ½ ozs Gouda
- 22 ozs Whole Grain Spelt Flour (+ 1 Tbsp for the tray)
- 1 tsp Baking powder
- salt
- cayenne pepper
- 6 ozs Carrot juice
- 1 large egg
- 14 ozs White bean (can; drained weight)
- 4 Tbsps Tahini
- 2 Tbsps Beet juice
- 6 ozs cooked pumpkin flesh
- 2 tsps lemon juice
- peppers
- ½ tsp ground Cumin
- 1 Tbsp Pumpkin seed
- ½ tsp Za'atar (spice)
Kitchen utensils
Preparation steps
Grease wells of a 12 muffin baking tray with 1 tablespoon oil. Clean, wash and finely grate the zucchini. Peel and finely chop 1 clove of garlic. Clean, wash and finely dice spring onion. Grate cheese.
In a mixing bowl, combine flour with baking powder, cheese, zucchini, 1 tsp salt and 1 pinch cayenne pepper. In a second bowl, whisk 5 ounces carrot juice, egg, and 3.5 ounces oil, then add to dry ingredients. Add garlic and green onion and mix well.
Spread the batter in the cavities of the baking tray and bake the zucchini cheese muffins in a preheated oven at 200 °C / 350 °F for approx. 25 minutes (test with a stick). Remove, allow to cool, remove the muffins from the tray, and allow to cool on a cooling rack.
Meanwhile, for the dips, peel and chop remaining garlic clove. Rinse and drain the beans and place half of each in a bowl or tall container. Then add half of the garlic and half of the tahini. In one bowl, add the beet juice and 2 Tablespoons of oil, and in the other, add the pumpkin pulp and remaining carrot juice. Finely puree both with a hand blender and season with 1 tsp each lemon juice, cumin, salt and pepper. Sprinkle pumpkin dip with pumpkin seeds, beet dip with zatar and serve with the zucchini cheese muffins.
