Purely Paleo Pumpkin Muffins
I remember when the very first Starbucks opened in my town. I was a senior in high school and loved going into the shop to smell the freshly brewed coffee and look upon the piles of sweet baked goods sitting in the glass case.
The thing I loved most about this holiday time of year, and the opening of a “big name” coffee shop, were the holiday spiced muffins and scones and breads. Oh yeah, sugar, sugar, and more refined sugar. Oh, and gluten. But that was when not gaining weight was easy… or was it because I was 17, had a huge issue with an eating disorder, and if I ate it, I would quickly negate it?
Nonetheless, it’s been years since I’ve picked a baked good out of any shop and I don’t miss them one bit!
And yes, that is a lie. No, I certainly don’t miss the sugar-filled cake-like wonders of diabetes-waiting-to-happen (ok, one won’t hurt anyone, but I believe they load those things with crack so you’ll keep coming back for more…). I do, however, love myself a spiced, cinnamony, warm and fresh out of the oven muffin now and again. And just because I want to be healthy doesn’t mean I can’t have one!
No Sir! … Ma’am.
Here’s a muffin that isn’t sugary, starchy or devoid of nutrients. These muffins are rich in beta-carotene, contain high quality protein, and aren’t swimming in sugar. The delicately sweet flavor will satisfy and have you coming back for more (from my blog)!
Purely Paleo Pumpkin Spiced Muffins
Makes about 12-18 grain, gluten, and dairy free muffins.
- 1/2 cup coconut flour
- 2 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground ginger powder
- 1/4 tsp ground cloves
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1 cup canned pureed pumpkin
- 4 eggs
- 1/4 cup honey, maple syrup, or a combination of the two
- 2-3 tbsp olive oil or vegetable oil
- 1 tsp vanilla extract
- pumpkin seeds or pecans, for topping
Preheat oven to 400 degrees F. Lightly oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda/powder and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add oil, honey, and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Top each muffin with a few pumpkin seeds and bake for 18-20 minutes, or until golden.
Place on wire rack to cool.
Just for fun, let’s view the nutritional content, shall we?
TWO Paleo Pumpkin Muffin equals: 142 calories, 4g fat, 21g carbohydrate, 13g sugar, 7g fiber, and 7g protein.
One Starbucks Pumpkin Bread equals: 390 calories, 14g fat, 61g carbohydrates, 38g sugar, 2g fiber, 6g protein.
Clearly we have a winner. You could eat half this recipe and still get more nutrients in (and far better kind of sugar) than one baked coffee shop good.
This recipe could even be included in Tuesday’s Paleo Breakfast Ideas!
Do you remember the first Starbucks in your area? I don’t mean the 5th or 6th one, just the first.
What is your favorite type/kind of baked good?