Protein Pumpkin Muffins

So I love pumpkin. Not just around Thanksgiving, but all the time. When September rolls in, every where I look seems to be pumpkin flavoured or scented. But I love pumpkin all year long.

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So on a whim, I decided to whip up a batch of pumpkin muffins and they are unbelievable. Healthy, refined sugar free and full of protein. Top notch in my books.

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Protein Pumpkin Muffins

Adapted from my Sugar Free Banana Muffin recipe

  • 1/2 cup vegan butter
  • 1 1/2 cups dates (or 1 cup date paste)
  • 2 egg replacer (like this brand)
  • 1 cup pumpkin puree
  • 2 cups flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • 3/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp sea salt
  • 1/3 cup hemp seed
  • water, as needed

First, pour the dates into a container with hot water and cover. Allow them to soak for 30-60 minutes. Make sure you have enough water in the container that all the dates are submerged.

Once the dates have soaked long enough, throw them into a blender and blend until a smooth paste forms. Once completely blended and smooth, set aside.

Next, preheat the oven to 350 degrees.

In a large bowl, mix the butter and egg replacer together until smooth.

Add the pumpkin puree and the blended dates (date paste) to the butter/egg replacer mixture and stir until smooth.

Add the flour, baking powder, baking soda, salt, cinnamon, nutmeg, allspice and vanilla extract and mix until combined. Stir in the hemp seeds until fully combined.

If your mixture is too thick, add water a tablespoon at a time to thin out the dough.

Pour into muffin tins and bake for 15-20 minutes.

Once fully cooked and a toothpick inserted into the muffin comes out clean, remove from the oven and allow to cool.

This recipe makes about 16-18 medium-sized muffins.

Have a great weekend!

Sugar Free Banana Muffins

So many months ago I mentioned I wanted to find a banana muffin recipe that had less sugar in it and I finally got to it!

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Using applesauce to replace the sugar cuts many of the calories, fat and carbohydrates out, which is a huge bonus. Especially when you don’t have to sacrifice taste (which these are still full of)!

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Sugar Free Banana Muffins

Adapted from my original Banana Muffin recipe.

  • 1/2 cup vegan butter
  • 1 cup unsweetend applesauce
  • 2 flax eggs (1 tbsp ground flax + 3 tbsp warm water= 1 flax egg)
  • 2 large bananas (1 cup mashed)
  • 2 cups spelt flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp sea salt

Preheat the oven to 350 degrees.

In a small bowl, mash the bananas until their are no chunks left.

In a large bowl, mix the butter and flax eggs together until smooth.

Add the mashed banana and applesauce to the butter/flax egg mixture and stir until smooth.

Add the flour, baking powder, baking soda, salt, cinnamon and vanilla extract and mix until combined.

Pour into muffin tins and bake for 15-20 minutes.

Muffins will be a light golden brown when ready.

This recipe makes about 18-20 medium-sized muffins.

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Carrot and Almond Muffins

These muffins are so soft and moist it was tricky resisting eating the whole batch.

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Best of all, they are healthy!

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Carrot and Almond Muffins

Adapted from Robin Hood

  • 2 flax eggs (1 tbsp ground flax + 3 tbsp warm water= 1 flax egg)
  • 1/2 cup coconut oil, melted
  • 3 cups carrots, grated
  • 1 1/4 cups + 2 tbsp whole wheat flour
  • 1 cup cane sugar
  • 2 tbsp ground flax
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp allspice
  • 1/2 tsp vanilla extract
  • 1 tsp baking soda
  • 3/4 tsp baking powder
  • pinch of sea salt
  • 1/2 cup sliced almond or chopped almonds

Pre-heat the oven to 375 degrees.

In a small bowl, mix together the flax eggs and oil. Set aside.

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In a medium-large sized bowl, pour in the shredded carrots. Then add the egg/oil mixture and stir.

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Add the flour, sugar, ground flax, cinnamon, nutmeg, allspice, vanilla extract, baking powder, baking soda and salt and stir until combined.

Fold in the almonds and stir until well combined.

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Pour mixture into a muffin pan lined with muffin cups. Fill them 1/2 – 3/4 full.

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Stick in the oven and bake for 23-25 minutes or until a toothpick inserted into the muffin comes out clean.

Once ready, remove from the oven and allow them to cool.

This recipe makes about 13-15 muffins.

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Nutritional information per muffin (in a 15 piece batch):

  • Calories: 190
  • Fat: 10g
  • Sodium: 152.9mg
  • Carbohydrates: 25g
  • Fiber: 3.1g
  • Protein: 2.6g

Have a great Tuesday!

 

Banana Muffins and the Sugar Conundrum

It has only been since I started doing so much baking and cooking that I have realized just how much sugar is in food. Yes, I was aware there is sugar in most foods I love, but I don’t think I realized just how much there was.

Sugar and flour seem to be packed with calories as well as high in sugar and carb count. But how does one not bake with these two staples?!

I am experimenting with changing up my recipes to make them even healthier than they are now, but it is a time-consuming process.

Anyway, this is a recipe that I have made numerous times, which has given me the opportunity to tweak it a bit over time. It’s also a recipe I am determined to make even healthier (eventually.)

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Banana Muffins

  • 1/2 cup vegan butter
  • 1 cup granulated sugar (coconut and date sugar will work too)
  • 2 “flax eggs” (1 tbsp ground flax + 3 tbsp warm water= 1 flax egg)
  • 3 ripe bananas
  • 2 cups flour (I use either whole wheat or spelt)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 tsp salt (just a pinch)

Adapted from AllRecipes.com 

Pre-heat the oven to 350 degrees.

In a small bowl, mash the bananas until there are no chunks left (the riper the banana, the easier this is.)

In a medium/large bowl, mix the butter and sugar together until fluffy (I use a mixer instead of mixing by hand to speed up the process.)

Ground the flax (I use a bullet, which works amazingly) until it is a powder texture.

In a small dish, mix together the ground flax with the warm water to make the flax eggs. Mix together until the mixture looks slightly jellyish.

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Pour the flax egg mixture into the sugar/butter bowl and mix together. Then add the mashed bananas to the mixture.

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Add the flour, baking powder, baking soda, salt, cinnamon and vanilla extract and mix until combined and smooth.

Feel free to add chocolate chips, almonds, cranberries, blueberries or anything else that appeals to you!

Pour into muffin tins and bake for 15-20 minutes, depending on the size of the muffin tin.

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Muffins should be a light golden brown when ready.

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Here is the nutrition info for one muffin in a 12 serving recipe:

  • Calories: 236
  • Fat: 11g
  • Sodium: 1mg
  • Sugar: 16g
  • Carbs: 21g
  • Fiber: 3g