Wholegrain Pumpkin Muffins (with Pumpkin Puree Recipe)

PUMPKIN

This autumn, I went to a pumpkin picking farm for the first time in Norfolk, UK. I thought it would be a great way to welcome the autumn season and the changing of temperatures, clothing and foods – rather than hide away because really I’m a summer person at heart (!). Nonetheless, I came away with the hugest pumpkin (which seems silly in hindsight because for 1 person, such a big pumpkin was a bit extra!). As a result, I have been experimenting with multiple pumpkin recipes and have found one which I love and want to share it with you all!

These pumpkin muffins are not only quick and easy but are tasty, packed full of whole-grains, healthy fats and only uses maple syrup as a natural sweetener. It also contains the option to bake plain, or to add in extras depending on your mood – such as dark chocolate, dried fruit or chopped nuts.

You may have only ever carved a pumpkin, but do you know how much pumpkin goes to waste each Halloween season? In the UK alone over 18,000 tons of food goes to waste, as 2 in 5 Briton's now buy a pumpkin to carve at this time of year - this weights the same as 1,500 double decker buses! [1] .

So just before I give you the recipe and method – why add in a vegetable to a sweet muffin? Especially why a pumpkin?

Benefits of Pumpkin [2]

1) Nutritious and promotes weight loss – Pumpkin is high in potassium, vitamin C and fibre as well as small amounts of magnesium, zinc, folate and several B vitamins. As well as being packed with nutrition, 1 cup of pumpkin contains only 49 calories, due to the fact pumpkin is 94% water.

2) High in Antioxidants – Pumpkin contains carotenoids, which function as antioxidants. These compounds may reduce your risk of chronic diseases such as heart diseases and cancers.

3) Boosts your Immune System – Following on from point 1; pumpkin is high in vitamins A and C which lead to boosting the immune system. 1 cup of pumpkin contains 245% of the reference daily intake of vitamin A. Pumpkin is also high vitamin E, iron and folate which can also lead to strengthened immunity.

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Serves: 12. Preparation and Cooking Time: 40 – 60 minutes depending if you have your pumpkin puree already prepared.

INGREDIENTS

• 1 ¾ cups regular whole wheat flour

• ⅓ cup rolled oats (and 1 tbsp worth for sprinkling on top)

• ⅓ cup melted coconut oil (you can use other healthy oils [3], however I opt for coconut oil because I love how the flavour adds to the pumpkin)

• ½ cup maple syrup

• 2 eggs

• 1 cup pumpkin purée

• ¼ cup milk of choice (I use almond milk)

• 1 tsp vanilla extract

• 1 tsp baking powder

• ½ tsp salt

• ½ tsp ground sweet cinnamon

• ½ tsp ground ginger

• ¼ tsp ground nutmeg

• ¼ tsp ground all spice

• Optional extras: ¾ cup 70% dark chocolate chips/ sultanas (or other dried fruit)/ chopped walnuts or pecans

METHOD

If you have your pumpkin puree already prepared – then skip to step 1.

To make your quick pumpkin puree:

a. With your leftover/ shop-bought/ home-grown pumpkin, peel or slice off the skin, and chop into cubes (the amount for 1 cup will be a small or 1/2 a medium pumpkin – however, if you have excess, the roasted pumpkin can be used in multiple other dishes or also made into puree and frozen, ready for your next batch of these muffins!)

b. Roast in the oven at 350C for 25-30 minutes.

c. Once cooked through (test with a fork that the pumpkin is soft all the way through), leave to cool until cool enough to handle.

d. Place the pumpkin into a food processor and blend until smooth.

e. Wallah! Pumpkin puree!

1. Preheat oven to 165C (or 325F). Then grease 12 cups of your muffin tin with a little butter/oil or cooking spray.

2. In a large bowl, beat the oil and maple syrup together with a hand whisk. Add the eggs, and beat well.

3. Mix in the pumpkin purée and milk, followed by the baking powder, vanilla extract, salt, cinnamon, ginger, nutmeg and allspice.

4. Add the whole-wheat flour and oats to the bowl and mix with a large spoon, until well combined.

5. Add any optional add ins into the baking mixture now, and continue to stir the mixture together well.

6. Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with a small amount of oats and a sprinkle of cinnamon.

7. Bake muffins for 20 - 25 minutes, until cooked through (use a cake tester or toothpick to insert into the middle of the muffin; if it comes out clean then it is cooked through)

8. Place the muffin tin on a cooling rack to cool. Once cool, remove from the muffin tin and enjoy (you may need to run a butter knife around the edge of the muffin to loosen them from the tin).

Happy Baking!

Ruth xxx