Thursday, May 1, 2014

What to do with Carrot Pulp?! : Spiced Carrot Pulp Bread


Hello all! I hope all is going well! It has been a while since I've last posted because my computer has been down but that doesn't mean there isn't a lack of recipes!

Lately, my love and I have been juicing lots of carrots and since I am not one to waste food, I put to work some recipes. I came up with quite a few with some being savory and some sweet, but some of them just didn't work out quite right. :P So I picked the best ones (which happen to be the sweet recipes) and I'm going to lay them all out to you. Some of the recipes may look like there are quite a few ingredients to them, but fear not! I'll definitely recommend some different variations so you don't feel overwhelmed. Of course texture and/or flavor may be slightly different, but I am sure you're end product will still be tasty and unique. :)

Why keep that lovely carrot pulp? Well, according to a study by BN and Prakesh (2010), carrot pulp is high in iron (about 11%), calcium and phosphorous as well as high in beta carotene and fiber. And it makes great additions to any baked goods, granola, in veggie burgers (as a filler and for added moisture), dips, smoothies, etc. You can be so creative in its use! I even heard of a woman dehydrating her pulp until it is completely dry, pulverizing it into a fine powder and using it in baked goods as a flour. How clever is that!? That is next on my to do list. Hehehe... :)

So get you're juicers going, create some pulp (and of course drink the lovely juice, hehe..), and let's make some carrot pulp recipes! :) Woot woot!

Can I just take one bite?

Spiced Carrot Pulp Bread:

Yield: 1 8 inch square bread
Servings: 12
Prep Time: <30 minutes

Ingredients:
50 grams gluten free oat flour
50 grams buckwheat flour
50 grams teff flour
2 teaspoons baking powder
1/2 teaspoon Himalayan pink salt
2 teaspoons ground cinnamon
1/8 - 1/4 teaspoon freshly ground nutmeg
1/4 teaspoon ginger powder
1/8 teaspoon cloves
1/8 teaspoon allspice
150 grams carrot pulp

160 grams almond milk (or water)
75 grams chopped apple (with skin)
75 grams coconut sugar (or organic cane sugar)
55 grams maple syrup (or more coconut sugar or coconut nectar)
55 grams coconut oil
1 tablespoon freshly squeezed lemon juice
2 teaspoons vanilla extract
45 grams chopped walnuts (optional)

Instructions:
Preheat the oven to 350 F.
In a large bowl, combine the oat flour, buckwheat flour, teff flour, baking powder, salt, cinnamon, nutmeg, ginger, cloves, and allspice and mix to combine. Add the carrot pulp and mix thoroughly to combine.
In a blender, blend the almond milk, apple, coconut sugar, maple syrup, coconut oil, lemon juice, and vanilla until smooth.
Add the wet ingredients to the dry ingredients and mix until combined. Add the walnuts and stir to combine.
Pour the mixture into the square pan lined with parchment paper or that is greased with some coconut oil and spread evenly.
Bake for about 20 - 25 minutes or until a toothpick in the center comes out clean.
Let cool in the pan for about 20 minutes and then invert on a cooling rack to cool completely. Enjoy! :)

Substitutes:

  • Feel free to substitute the flours for other whole grain flours (such as quinoa, millet, organic whole corn flour, superfine brown rice flour), but make sure to use a mixture of flours, as mixing up different gluten free flours creates for better texture and taste (for the most part). Certain flours do have stronger tastes than others (such as quinoa), so just be mindful of that. However, it doesn't mean that you cannot have fun and mix it up. That's what's great about gluten free baking; you can mix it up and create new flavors every time. :)
    • Also, when replacing flours, remember to replace the amounts with the equal weight (and not volume) of the original flour.
  • Feel free to replace the spices with 2 3/4 teaspoons pumpkin pie spice or apple pie spice, or with your own spice mix! 
  • Don't have any carrot pulp on hand or don't have a juicer? No sweat! Just use the equivalent weight of shredded carrot for the carrot pulp. Or maybe try some beet pulp for a funky colored and fun flavored bread. The possibilities are endless! :)
  • If you don't want to use walnuts, feel free to use any other nut or seed instead, or replace the nuts, or add in addition to the nuts, a handful of dried fruit! Chopped dried apricots, chopped dates, or raisins would be lovely in these. :) 


This bread has a good amount of fiber and manganese (about 1/2 your daily value per serving!). I couldn't find a reliable source for the nutritional content of carrot pulp, to figure out the nutritional guidelines along with the other ingredients, so in order to get a ballpark figure, I used carrot shreds as a replacement for the carrot pulp when using CRON-O-Meter. So, here is the nutritional breakdown for the recipe: Spiced Carrot Pulp Bread Nutrition Facts

Unfortunately, I couldn't copy and paste the actual nutrition facts onto this page, but all the nutrition facts are available through the link above.

Thank you for stopping by and checking out this recipe! I appreciate you all and any feedback/comments are always appreciated! I will be posting the next carrot pulp recipe soon! Take care and have yourself and awesome day (or night) full of love and gratitude. :) 

Love,
Rawnessa <3


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References: 
BN, S. & Prakesh, J. (2010).  Nutritional content and antioxident properties of pulp waste
      from Daucus carota and Beta vulgaris. Malaysian Journal of Nutrition, 16(3), 397 - 408.

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