Craving pumpkin? Join the club. Fall always conjures up the taste for this festive orange gourd whether flavor-infused into lattes, baked into pies or quick breads or pureed into soups or smoothies. The good news is pumpkin does your body good with vitamins A (betacarotene), vitamin C, potassium and fiber. With the holidays coming, I can almost taste my grandmother’s pumpkin pies sprinkled with cinnamon and nestled in a homemade crust – her spicy pumpkin confection completed my childhood feasts so beautifully.
Pumpkin is everywhere now. I applaud you if you do your due diligence and purchase whole pie pumpkins and cut, take the seeds out and scoop out the coveted flesh. Due to time constraints, I typically use unsweetened canned pumpkin (I like Trader Joe’s organic pumpkin) – it’s straight up pureed pumpkin with nothing added. I spice it up with an “autumn combo” of all-spice, cinnamon, nutmeg and ground ginger. For these muffins, I add sweetness with a mango syrup made with fruit only – no sugar added.
I love to consult other cookbooks for recipe ideas (especially when it comes to the precise art of baking). For this recipe, I used a small book called Pancakes and Waffles by Kate Habershon. I found a great waffle recipe, that I adapted to meet my criteria for muffins — natural sugar, whole grain flour and additional spices. You can make this into a small bundt cake, too (as we did, pictured below).
Pumpkin Pie Muffins
Serves 1 (a muffin each)
1.5 cups white whole wheat flour
3 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground ginger
1 teaspoon all-spice
a pinch of salt
1/4 cup mango syrup, all-fruit, no sugar added
1 15-ounce can pumpkin, unsweetened
1 2/3 cups 2% milk
4 Tablespoons unsalted butter, melted and cooled
freshly grated zest of 1 orange
Preheat oven to 350 degrees F. Place paper muffin liners into a muffin pan and set aside. (If you are making a bundt cake, lightly butter and flour the pan beforehand). Sift the flour, baking powder, baking soda, spices and salt into a medium bowl.
Put the eggs, fruit syrup, pumpkin, milk, cooled melted butter and orange zest into a second bowl and beat well. Gently fold in the flour mixture until just blended. With a small ladle fill, pour the batter into each muffin compartment until 3/4 of the way full. Bake for 20 minutes. Stick with a toothpick or small knife — when comes out clear of wet batter remove them from the oven and let cool on stove top for a few minutes. Transfer to a wire cooling rack to cool completely. Enjoy with a dollop of jam, butter or nut butter with a cup of warm tea.
Nutrition Information (per muffin): Calories: 72, Total Fat: 3 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 29 mg, Sodium: 140 mg, Carbohydrates: 9 g, Fiber: 1 g, Sugars: 2 g Protein: 3 g
Enjoy eating simply,