Autumn is in full swing and so is the pumpkin and winter squashes season! I've been obsessed with these little muffins for breakfast lately and I'm so excited to share this recipe of muffins that are:
♥ healthy
♥ wholesome
♥ nutrient-packed
♥ weight loss friendly
♥ low carb and low GI
♥ low fat
♥ dairy free
♥ wheat free
♥ refined sugar free
♥ salt free
♥ high in fibre
♥ flourless*
♥ vegan*
♥ high in fibre
♥ flourless*
♥ vegan*
♥ simple and easy to prepare
and
♥ soooo yummy!
*I have tried and tested several different ingredient combinations, which I will all reflect in the ingredient list below. So you can
pick the one you like the most. ;)
The options are:
BASE:
a) oat flour based or b) completely without flour
ADD-INS:
a) with nuts or b) without nuts
DIET:
a) vegan or b) vegetarian.
The options are:
BASE:
a) oat flour based or b) completely without flour
ADD-INS:
a) with nuts or b) without nuts
DIET:
a) vegan or b) vegetarian.
In the meantime, I will tempt you with the preview:
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| Pumpkin oat muffins (nut-free) |
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| Pumpkin oat muffins with peanut butter |
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| Pumpkin pecan muffins |
I have baked several batches ahead from a huge squash and honestly, throughout the week the thought of having these little guys waiting for me in the kitchen made me want jump out of the bed in the morning! :) I put on my little bialetti espresso pot on a stove, jumped to a quick shower and once I was done, the breakfast was ready! These go very nicely with lots of things: berries, apples and persimmons, apple & pear puree ( recipe's coming soon), and if you can tolerate dairy you can pair them up with low fat cottage cheese. One word: YUM!
These are man-approved too! I packed them in a clip lock box for my husband to take to work and he ate his 3 day supply in one sitting. Says it all.
Why Pumpkins and Squashes?
As to the health benefits: these guys are indeed little heroes! First of all, they are very low in carbohydrates, so can be enjoyed safety as a part of any weight loss and weight management eating plan. Secondly, they are an excellent source of minerals, vitamins and antioxidants that maintain health of our eyes, skin, brain, nervous system, bones, blood and even slow down premature aging. They also have very powerful immunity boosting properties - very thoughtful of mother nature in these cold (and somewhat gloomy) months!
Oh, and by the way! Instead of a pumpkin I've used to make these muffins a kuri squash, which is the most delicious winter squash type I've tasted so far! Highly recommend, but you can use any other squash or pumpkin of your preference. (Let me know in the comments which is your favourite!)
Ingredients:
(Makes 6 medium size muffins)
♥ 275g puree of pumpkin or quash of your choice
♥ a) 150g porridge oats or b) for flourless, lower carb and higher fibre version 130g oat bran (beneficial for blood sugar level control)
♥ a) for vegetarian version: 1 free range organic egg or b) for vegan version: 1 tablespoon ground flax seeds mixed with 3 tablespoons of filtered water or 1/4 cup unsweetened applesauce
♥ 1 teaspoon ground cinnamon
♥ 3/4 teaspoon all spice
♥ 1/2 teaspoon of cloves (optional)
♥ 1/2 teaspoon of baking soda and few drops of organic apple cider vinegar
♥ 1/4 teaspoon baking powder
♥ 1 1/2 teaspoon stevia
♥ 1 or 2 tablespoons of oat or almond milk (optional, just in case if your mixture comes out too dry)
♥ a) 45g pecans (skip if you're allergic to nuts) or b) 1 1/2 tablespoon oat flakes for sprinkling on top
♥ silicone 6 cup muffin mould
Method:
1. Make a puree. Simply cut squash slices into smaller pieces, throw them into a chopper, food processor or blender, added some filtered water and puree until smooth.
2. If you will be using porridge oats, ground them in blender, food processor or chopper until the reach a flour consistency. Alternatively, you can use oat bran for higher fibre content and a version that is low in carbs. There's no need to ground oat bran just in case. ;)
3. In a clean large bowl mix together all dry ingredients: oat flour (step 3 above) or oat bran, cinnamon, all spice, cloves (if using), baking powder, stevia and (if using) about 30g roughly chopped pecans (the remaining 15g will go on top). Mix everything well.
4. If you are using an egg: whisk it with a hand mixer until it becomes white and foamy. This will prevent muffins taste or smell like eggs. Just a little trick. ;)
5. Add pumpkin/squash puree to the whisked egg or, if you are making vegan muffins, ground flax seeds mixed with water or applesauce. Stir the mixture well.
6. Take 1/2 teaspoon of baking soda and add a few drops of apple cider vinegar. The soda will start to bubble and foam. Don't be alarmed, this is what supposed to happen. Count to 8 and stir it in the pumpkin puree.
7. Add dry ingredients to the wet and mix everything well. If the mixture looks too dry, add 1 or 2 tablespoons of oat or almond milk.
8. Distribute the mixture equally between 6 muffin cups. Even out and from the top press each one gently with a tablespoon.
9. Sprinkle the remaining 15g of chopped pecans on top. If you're making the nut-free version, sprinkle oat flakes on top. Whatever is your topping - press in down gently into the mixture with your clean fingers. This will prevent the topping from falling down.
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| Ready to go to the oven. |
10. Bake for 25 minutes at 170C or until a toothpick inserted in the center comes out clean.
11. Take the tray out of the oven and allow to cool before removing muffins from the muffin mould.
12. Enjoy!
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| Pumpkin muffin with apple & pear puree |
Ingredients:
(makes approx 23 small pancakes)
(makes approx 23 small pancakes)
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