Carrot Cupcakes: A Refined Sugar-Free Recipe for Celebrations

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Not everyone wants chocolate when there is something to celebrate. These carrot cupcakes are a lovely alternative, made without refined sugar, gluten or dairy, and they come together in one bowl.

The recipe comes from Quirky Cooking, originally written for a Thermomix. It works just as well in any decent blender or stand mixer.

If chocolate is more your thing, our chocolate olive oil cake follows the same approach.

What is in them

Carrots bring natural sweetness along with fibre and beta-carotene, which the body converts to vitamin A. They also contribute vitamin C, vitamin K, folate, potassium and manganese.

Pineapple adds moisture and a bright, tangy note, plus its own vitamin C and manganese. Walnuts or pecans add healthy fats, protein, and texture.

These are still cupcakes, not health food. They’re a more wholefood-based option than a highly processed shop-bought treat, made from ingredients you can name.

A dentist’s note on sweet treats

Here is something worth knowing, and it is not what most people expect us to say.

Honey, maple syrup and dried fruit are all still sugars as far as your teeth are concerned. The bacteria in your mouth do not distinguish between raw honey and white sugar. Both ferment into acid, and that acid softens enamel.

What matters more than the type of sugar is how often your teeth are exposed to it. One cupcake eaten with a cup of tea does far less than the same cupcake picked at across an afternoon. Every fresh exposure restarts the acid cycle, and saliva needs time in between to restore balance.

So enjoy them at one sitting rather than grazing, and rinse your mouth with water afterwards.

One more thing. Pineapple is acidic, and so is the lemon juice in the frosting. Acid temporarily softens enamel, so wait thirty to sixty minutes before brushing. Brushing straight away can wear away softened enamel instead of protecting it.

Ingredients

• 400g carrots, grated
• 300g pineapple, blended or chopped as finely as possible
• 4 eggs
• 80g macadamia oil
• 1 tsp natural vanilla extract
• 180g raw honey
• 400g gluten-free flour
• 1 tsp ground cinnamon
• 2 tsp bicarbonate of soda
• 3/4 tsp sea salt
• 150g walnuts or pecans
• 80g sultanas

For the coconut cream frosting (optional)

• 200g thick coconut cream
• 2 tsp lemon juice
• 1 tsp vanilla extract
• 60g raw honey

Method

1. Heat the oven to 170C. Line two 12-hole muffin trays with cupcake cases and set aside.
2. Blend the carrot, pineapple, eggs, macadamia oil, vanilla, and honey until just combined, about 15 seconds depending on your machine.
3. Add the flour, cinnamon, bicarbonate of soda, salt and nuts. Blend for another 15 seconds.
4. Add the sultanas and mix briefly, about 5 seconds, until evenly distributed.
5. Fill each case to three-quarters and bake for 25 to 30 minutes. They are ready when a skewer comes out clean from the centre.
6. For the frosting, stir together the coconut cream, lemon juice, vanilla, and honey, then chill. Spread over the cupcakes once they have cooled completely.

Cook’s tips

These are at their best on the day you bake them. The pineapple keeps them moist but also means they do not sit well for long.

If you want them less sweet, reduce the honey a little and let the carrot and pineapple do more of the work. Leaving the sultanas out has a similar effect, and the cupcakes still hold together well.

They freeze beautifully unfrosted, so bake a batch and pull out what you need.

Frequently asked questions

Can I make these nut-free?

Yes. Leave the walnuts or pecans out and add a little more grated carrot, or use pumpkin seeds for texture. Swap the macadamia oil for a light olive oil or melted coconut oil.

Can I use fresh pineapple instead of tinned?

Fresh works well and is worth using when pineapple is in season. If you use tinned, drain it thoroughly so the batter does not become too wet.

Are these suitable for children’s lunchboxes?

They are a nicer option than a packaged snack, though they are still a sweet treat. From a dental point of view, a sweet food eaten as part of a meal is gentler on teeth than one eaten alone between meals.

Is honey better for teeth than sugar?

No. Honey is a natural food with more to offer nutritionally, but your teeth respond to it the same way they respond to any sugar. Frequency of exposure is what makes the difference.

Before you go

Good food and good oral health go hand in hand. You do not have to give up celebrating to look after your teeth. You just need to know what is happening in your mouth and give it a chance to recover.

Due for a check-up?

Book a consultation with Sydney Holistic Dental Centre on (02) 5301 3063 or email shdc@shdc.com.au

Recipe adapted from Quirky Cooking.