Spiced Parsnip Cupcakes Recipe

Dean Edwards, TV chef and ex Masterchef finalist, gets cooking with whole grains and shares a great recipe using vegetables in baking

  • Whole Grain Goodness

    Prep Time

    15 mins

  • Whole Grain Goodness

    Cook Time

    30 mins

  • Whole Grain Goodness

    Serves

    12

  • Whole Grain Goodness

    Cost Per Serving

    45p

Nutrition Per Serving

  • Calories350 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat24.2g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates14.4g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs27.8g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars18.5g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre3.2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein4.7g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt0.7g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Whole Grain Goodness

Ingredients

  • 175g butter, softened
  • 175g golden caster sugar
  • 3 medium eggs
  • 175g wholemeal self-raising flour
  • 1 tsp mixed spice
  • 1 tsp baking powder
  • 2 tbsp semi-skimmed milk
  • 1 large parsnip (about 250g), coarsely grated
  • For the icing and garnish:
  • 250g cream cheese
  • 1 rounded tbsp icing sugar
  • Fresh lemon thyme or mint

Method

  1. Preheat the oven to 180°C, 160°C fan or gas mark 4. Line a 12-hole muffin tin with paper cake cases.
  2. Whisk the butter and sugar together until pale and fluffy, then beat in the eggs, one at a time.
  3. Tip in the flour, mixed spice and baking powder and mix them in. Stir in the milk and then the grated parsnip.
  4. Spoon the mixture into the cake cases until about 2/3 full and bake for 20-30 minutes, or until golden and cooked through. Allow to cool slightly in the tin, then take them out and cool completely on a wire rack.
  5. Blend the cream cheese with icing sugar, to taste. Put the mixture into a piping bag fitted with a small star nozzle and pipe it on top of the cakes (or spread the mixture on the top of the cakes with a palette knife).
  6. Garnish each cupcake with a little fresh lemon thyme or mint, then serve.

Cooking Tips

  • Increase the number of muffins you make to 15 or 16 to improve nutrition
  • To reduce fat and saturated fat content use reduced fat cream cheese

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Whole Grain Goodness