Dishing Up the Dirt

Carrot & Date Sprouted Buckwheat Muffins

We’ve had our first frost here at the farm (actually quite a few at this point!) which means that the root veggies are extra sweet. A hard frost turns starches into sugars which is why fall root veggies are typically sweeter than their summer selves. Because it’s finally frosty in the mornings around here we aren’t getting out into the fields until quite a bit later in the morning. That’s not necessary a bad thing as it gives us a good excuse to drink an extra cup of coffee and spend the morning baking a simple breakfast as a family.

These muffins are a new favorite as they highlight sweet fall carrots, nutty buckwheat flour and are sweetened with dates. I love making these muffins with my little girl because she gets to experience the joy of measuring flour and cracking eggs (yes it’s a bit messier when she helps but it’s always worth it!) Of course it’s extra fun to lick the wooden spoon too!

Pepper enjoys her muffin sliced in half and drizzled with nut butter and I prefer toasting mine and slathering on some good quality butter and a touch of sea salt. Both ways are delicious! Just don’t forget to enjoy your muffin with a cup of coffee or a glass of milk!

I hope you and your family love these simple muffins as much as we do. Cheers to the fall harvest.

Carrot & Date Sprouted Buckwheat Muffins

Prep Time: 15 minutes    Cook Time: 20-25 minutes    Serves: 10-12 muffins

  • 1/2 cup Medjool dates, pitted and chopped (about 4 or 5 dates)
  • 1/2 cup unsweetened applesauce
  • 1/4 cup whole milk yogurt
  • 1/4 cup almond butter (or peanut butter)
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 cup sprouted buckwheat flour (see note)
  • 1/2 cup sprouted millet flour (see note)
  • 1/4 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1 cup shredded raw carrots
  • a few sunflower seeds for topping (optional)


  1. Preheat the oven to 350F and line a muffin tin with parchment liners (or grease your muffin tin)
  2. Soak the dates in a bowl of boiling water for 5 minutes to really soften them up.
  3. Add the soaked dates to a high speed blender or food processor along with the applesauce, yogurt, almond butter, egg and vanilla extract. Blend on high until the mixture comes together and the dates blend up a bit. Add the remainder of the ingredients and blend on high until well combined.
  4. Spoon the mixture into the prepared muffin tins and top each muffin with additional carrots and seeds (if using).  Bake in the oven until a toothpick comes out clean when inserted into the center of a muffin. About 20-25 minutes.
  5. Serve with a smear of good quality butter or drizzle the tops with more nut butter if desired.
  6. Store muffins in a sealed container in the fridge for up to 5 days. Gently reheat in the oven or let them come to room temperature before enjoying.


I source my sprouted flours from Second Spring Foods. If you don't have millet flour you can substitute all-purpose flour (though the muffins will not be gluten free that way).

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