• Serves 24
  • Makes 24
  • 105 minutes
  • Difficulty Medium
  • 24 Ingredients


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.


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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  • These would be perfect for a child’s party!


  • Will have to give these a try. I use to make cupcakes all the time for my children with stewed apple & they loved them.


  • Hmmmm interesting, but way too many ingredients for my liking.


  • There are so many ingredients. I don’t like the sound of all of these together. I may have to make them to prove myself wrong :)


  • This is a perfect treat.


  • I’m super intrigued about this recipe


  • Lovely and interesting recipe – it certainly sounds more healthy than a packet mix. Thanks so much for sharing.


  • Beautiful recipe, thanx for sharing !

    • And I like it the recipe is Vegetarian, Gluten Free, Nut Free and Dairy Free; we’ve 4 vegetarians in the house, 1 on diary free and 2 on gluten free diet


  • This recipe sounds very healthy. Muffin with cauliflower. Interesting,. Must give it a try.


  • Just wondering if u can taste cauliflower in it…


  • 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.


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