Tuesday, February 4, 2020

Healthy, Best-Ever Pumpkin Muffins

My preschooler is currently in a classroom where there is a dairy allergy, a gluten allergy, and a peanut allergy. These are my go-to muffins for a healthy snack generally, and given their allergen-friendliness, the preschool class might be sick of these by the end of the year! I never will be though. There muffins strike just the right balance of spice and sweet. They are very healthy as well, since they use whole grains and very little sugar. Feel free to substitute maple syrup, agave syrup or plain old granulated sugar for the honey. Maple syrup has the lowest GI and is therefore the healthiest, I just personally prefer the flavor of the honey with pumpkin spices. You can also substitute a healthier oil for the canola oil. Acceptable alternatives would be a mild olive oil, or coconut oil (melted then measured - make sure you have eggs at room temperature or it won't mix properly).

I've blogged about pumpkin muffins twice before. A vegan version and a whole wheat one. In fact, an astute observer would notice that this recipe is almost exactly the same as the whole wheat one, with just some slight modifications. The biggest modification of course is that the sugar in this recipe is cut down to one third! Sugar is the real villain in our diets, and any ways in which you can cut it down, or replace it with a lower GI version, will positively impact your health. In fact, did you know that children AND adult women are only supposed to have 25 grams of sugar in one day??





Now, I don't want to be alarmist by posting this infographic, but it is something to be cognizant of, much more so than how much fat you are consuming. The research all backs this up. So bake these lower sugar muffins and delight in homemade pumpkin spice goodness, without any sugar-guilt.



Best ever Pumpkin Muffins

I make these with my own gluten-free flour blend of 1:1:1 almond, white rice and millet flour to 1/2 part tapioca flour... all weighed on a scale to equal what 1 1/2 cup of wheat flour weighs, which is 180 grams. If you aren't using a "cup-to-cup" GF flour blend (I like the King Arthur "measure for measure" GF flour blend), then you should always weigh your flours instead of measuring by volume. 

1/2 cup (50 g) quick rolled oats
1/4 cup (30 g) flaxseed meal or almond flour
1 1/2 cup (180 grams) whole wheat flour or gluten-free flour blend, see note above
1 tsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp cloves
2 eggs
1/3 cup canola oil
1/3 cup honey
1 tbsp molasses
1 cup + 2 tbsp (8 oz) pumpkin puree

Whisk dry ingredients in a large bowl until thoroughly combined. Whisk wet ingredients and sugar in a smaller bowl till thoroughly combined. Make a small well in the dry ingredients then dump in the wet ingredients and stir with a spatula until just combined (especially if using wheat flour, do not overmix or the muffins will be tough.)

Bake for 20-25 minutes, or until the tops spring back lightly when touched or a toothpick comes out with moist crumbs (or clean).