The Vanilla Muffins with Cauliflower & Choc Date Frosting recipe perfect for kids and the whole family from Mandy Sacher; Paediatric Nutritionist and author of Wholesome Child


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Ingredients (serves 24 | makes 24 Mini Muffins)

  • 5 Medjool dates, pitted
  • 1 Egg
  • 1 tsp Pure Vanilla Extract
  • 1/4 Cup Coconut oil, melted
  • 1/4 Cup Applesauce (unsweetened)
  • 1/2 Cup Cauliflower, steamed and drained
  • 1/4 Cup Maple Syrup
  • 1/3 Cup Buckwheat flour
  • 1/3 Cup Millet flour
  • 1/3 Cup Arrowroot
  • ½ tsp Baking powder
  • ¼ tsp Baking soda
  • pinch Sea salt
  • 1 cup soft medjool dates, pitted
  • ½ cup boiling water
  • 1 tbs coconut oil
  • 1 tbs coconut cream
  • 2 tbs cacao powder
  • 1 tbs carob powder
  • 1 tbs maple syrup
  • 1 tsp pure vanilla extract
  • pinch Himalayan rock salt (optional)


  1. To make the muffins, preheat oven to 180 C and line a mini muffin tray with muffin liners.
  2. Place dates, egg, vanilla extract, coconut oil, apple puree, cauliflower and maple syrup into the processor and process until smooth.
  3. Next, add all dry ingredients and process until well combined.
  4. Place batter into mini muffin liners and bake for 15-20 mins or until a cake tester or knife comes out clean.
  5. Allow to cool on a rack and enjoy them plain, or topped with your favourite frosting.
  6. To make the frosting, place dates in a small bowl. Cover with boiling water. Add coconut oil. Allow to sit for at least 10 mins. Once the dates are soft, place the mixture in the blender bowl and add remaining ingredients. Process until it reaches a smooth consistency.
  7. Refrigerate for at least an hour before using on muffins.

Notes... The recipe is Vegetarian, Gluten Free, Nut Free and Dairy Free
Serving and Storing Leftovers Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months. Tip: Replace the gluten-free flour mix with spelt flour or any whole meal flour. If Medjool dates are hard,soak for 3-5 mins in hot water. Discard excess water.

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  • This recipe does seem to have a lot of ingredients. What an interesting way to use cauliflower.


  • They look really nice would be a nice recipe to try sounds interesting thanks for sharing


  • Lots of ingredients. Thanks for the recipe.


  • First time I’ve ever seen cauliflower in a sweet treat. What a great way to get veggies into your kids diet


  • The family loved eating these. No having to worry who could eat it as it was safe for all. No one knew about the cauliflower and I am not telling.


  • Alot of ingredients. Looks very healthy. Not sure if ill give it a go, but if someone was to make for me, id sure give them a go.


  • Thanks for providing this, will save for a special treat due to the ingredient list.


  • I’m afraid I get put off by so many ingredients Silly I know, but they look great and I have no doubt they are delicious.


  • Not one for me but thanks for sharing.


  • Wow, sounds interesting. Many ingredients though that I don’t have in my pantry.


  • What a great way to hidden some goodness in the kids! Love it!


  • Such an unusual blend. Bet it’s tasty though.


  • Sounds interesting and look amazing.


  • Such unique ingredients … and they look amazing!


  • oh wow what an interesting list of ingredients – I love that it use cauliflower! Thank you for sharing, I am going to give these a try and see what the kids think :)


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