Kitchen Stewardship's Healthy Pumpkin Muffins

Posted: Jun 11 2010



Full

Have you met Katie Kimball yet? She writes at Kitchen Stewardship, and focuses on finding balance for your family in areas from nutrition to budget to environmentalism. And all through the eyes of faith! She also does this really cool thing called Monday Mission where she sends you a little step to take to help improve your nutrition. It makes becoming healthier simple. Oh, and don't forget about all her tips and yummy recipes! I'm lucky enough to have her as a guest blogger this week and she's given us a delicious and nutritious muffin recipe. Just in time for Muffin Monday!

Katie's post:

Moist and delicious in every way, there isn't a person on the earth who has tried this pumpkin muffin recipe and dislikes it (except for my processed-foods-raised four-year-old neighbor, who has yet to eat anything I've offered at our house, including cheese).

The absolute best part for the baker is that it's a one-bowl "dump it in and mix" recipe, nearly as uncomplicated as pouring cereal and milk. It's one of 30 whole food recipes in my "Healthy Snacks to Go" eBook.

Our family eats very healthy foods, often traditionally prepared "real foods", but it wasn't always that way. I have a great appreciation for little baby steps and small changes in the right direction, which is why most of my recipes include multiple versions as "healthy upgrades."

I started making these pumpkin muffins with white flour, then began to experiment with part whole wheat flour and cutting the sugar somewhat. Later I was able to adapt further to incorporate 100% whole grains and cut out the refined sugar entirely. You will love whatever version you try:

Pumpkin Muffins (Basic Recipe)

1 1/2 c. sugar
2 eggs
1/4 t. baking powder
1 t. baking soda
3/4 t. salt
1/2 t. cloves
1/2 t. cinnamon
1/2 t. nutmeg
1 2/3 c. flour
1/2 c. cold water
1 c. pumpkin (about half a 15 oz can)

Mix all ingredients together. Put in greased loaf pan or muffin tin. Bake at 325 degrees.

Bread (one loaf) = 75-90 minutes
12 Muffins = 45 minutes
24 Mini muffins = 25 minutes


Simple Healthy Upgrades

Level one: decrease the sugar by 1/4 or even 1/2 cup (1 c. sugar total)
Level two: use half whole wheat flour
Level three: make the “oil” melted butter
Level four: get rid of the processed sugar and white flour altogether

One-Bowl Pumpkin Muffins, Healthy Recipe Remake

3/4 cup honey
2 eggs
1/4 t. baking powder
1 t. baking soda
3/4 t. salt
1/2 t. cloves
1 Tbs molasses
1/2 t. cinnamon
1/2 t. nutmeg
1 2/3 c. white whole wheat flour*
1/2 c. melted butter or coconut oil
1/4 c. cold water
1 c. pumpkin (about half a 15 oz can)

Baking Change: Only bake muffins for 30 minutes – honey browns faster!

*I often use part or all “white whole wheat flour” for muffins. It mimics all-purpose flour quite well and doesn't carry the whole wheat texture as much as traditional red whole wheat. Whole wheat pastry flour is another viable option for the pumpkin muffins.

Yet another way to improve your nutrition: SOAKED pumpkin muffins.

You can find even more flavor variations of this simple recipe plus over 30 other easy snack food options using whole foods ingredients, like Popeye Bars, Peanut Butter Kisses, and homemade larabar-style treats, in my new eBook, Healthy Snacks to Go.




Talk About It!