Healthy Pumpkin Muffins
Pumpkin is loaded with beta-carotene, a powerful antioxidant and the precursor to vitamin A. Unfortunately pumpkin itself is relatively bland. It often serves as a vessel for several spices associated with fall and a lot of added sugar. Excessive sugar intake has been linked with almost every chronic disease including obesity, heart disease, diabetes and diseases of the gut. At what amount does added sugar begin to effect health? It depends on who you ask. The American Heart Association just recently released added sugar recommendations for children. The health group advises that no more than 25 grams of added sugar per day for children 2 to 18. Children under two should not have any added sugar. Adult males are allotted 36 grams and females 24. The World Health Organization recommends no more than 10% of calories should come from added sugar. This is a more generous recommendation allowing for more added sugar for all age groups. The American Dental Association has the most restrictive recommendations at 3% of total calories per day. It is important to be aware that added sugar does not include sugar from whole fruit or dairy products. Added sugar is referring to foods that have had refined and processed sugars added to them. The best approach to avoiding added sugar is to simply eat less processes food. When you do eat pre-made foods read the labels and choose brands that are low in sugar. Also, find recipes that typically call for massive amounts of sugar, like muffins, that find creative ways to flavor the food without this nutrient deficient carbohydrate.
These pumpkin muffins have no added sugar yet contain all of the traditional flavors of autumn like ginger, nutmeg, cinnamon and allspice. Although our tongue gets all the credit for taste, it is actually the nose that has a greater influence on how we experience our food. Layering foods with aromatic ingredients like spices enhances flavor without added sugar. The potency of herbs and spices is do to their high concentration of disease fighting phytochemicals. Not only do spices add complex flavors (actually smells), they also have a profound effect on health. These small nutrients, only found in plants, are active at the cellular level and work to prevent and even reverse disease with unbelievable precision. At a time where the marketing of sugary foods and beverages is more aggressive than ever, especially towards children, it is important to have healthy versions of favorite foods that still are pleasing to the palate and offer nutritional advantages.
These pumpkin muffins have no added sugar yet contain all of the traditional flavors of autumn like ginger, nutmeg, cinnamon and allspice. Although our tongue gets all the credit for taste, it is actually the nose that has a greater influence on how we experience our food. Layering foods with aromatic ingredients like spices enhances flavor without added sugar. The potency of herbs and spices is do to their high concentration of disease fighting phytochemicals. Not only do spices add complex flavors (actually smells), they also have a profound effect on health. These small nutrients, only found in plants, are active at the cellular level and work to prevent and even reverse disease with unbelievable precision. At a time where the marketing of sugary foods and beverages is more aggressive than ever, especially towards children, it is important to have healthy versions of favorite foods that still are pleasing to the palate and offer nutritional advantages.
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Equipment
Blender or food processor Large mixing bowl Small mixing bowl Muffin tins Ingredients 2 tbsp ground flaxseed 3 tbsp water 1 cup pumpkin puree 1/3 cup coconut oil 1/2 cup dairy alternative 2 cups quality pancake mix (not Bisquick) 1 tsp baking soda 10 dried figs 1 tbsp fresh ginger 1 tbsp pumpkin pie seasoning blend 1 cup dried cherries (optional) 1/2 cup seeds or nuts (optional) ex: pumpkin seeds or walnuts |
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Directions: Preheat the oven to 325 degrees. In a small mixing bowl whisk the ground flax and water together. Set aside for 5 minutes. If you do not have ground flax seed you can substitute with an egg. Measure out the pancake mix, baking soda and dried spice blend and mix together in the large mixing bowl. Measure out the remaining ingredients with the exception of the nuts and dried fruit and place them in the in the food processor or blender. Puree until a homologous mixture is reached. Use a spatula and transfer the mixture to the large mixing bowl. Add in the dried fruit and nuts and stir together. Once combined evenly distribute into 12 muffin tins. Bake for 25 minutes and allow to cool after removing from the oven. Make large batches and freeze for another time.
Nutrition Facts
Servings 12.0
Amount Per Serving (1 muffin)
Calories 303
Total Fat 15 g
Saturated Fat 8 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 134 mg
Potassium 50 mg
Total Carbohydrate 41 g
Dietary Fiber 3 g
Sugars 13 g
Protein 10 g
Vitamin A 46 %
Vitamin C 1 %
Calcium 3 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 12.0
Amount Per Serving (1 muffin)
Calories 303
Total Fat 15 g
Saturated Fat 8 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 134 mg
Potassium 50 mg
Total Carbohydrate 41 g
Dietary Fiber 3 g
Sugars 13 g
Protein 10 g
Vitamin A 46 %
Vitamin C 1 %
Calcium 3 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
