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PALEO, KETO, VEGAN PUMPKIN MUFFINS
 
I’ve long held a love affair with home-made muffins yet not had them very often over the last decade or so. Flour has taken a back burner in my diet.  Still, I do love the comfort of enjoying a good muffin on occasion and with all the wonderful flour options readily available I’ve got a yummy recipe you’re sure to love. There are many whole-food and minimally processed flours to choose from pending on your relationship with flour. If you’re grain or gluten-free or Celiac you can still make these muffins and eat them too.  Simply choose your flour options accordingly.
 
What’s so great about these muffins besides the fact they are yummy is the calcium, iron, magnesium, manganese, potassium, fiber and anti-inflammatory power they contain. Plus when using any of these flours the protein and healthy fats content is anted up as well.  See what I mean – they are a fabulous treat to enjoy.  I’ve made them with organic gluten-free oatmeal flour and the three nut flour mix as well as just nut flour   with great results. The texture is heavier with nut flour alone yet the taste is still so delish, and they get better every-day as well as freeze well. Don't expect a cake-like muffin with these, they are much more satisfying.

  • Breakfast, sweet or snack
  • Makes approx. 10 – 12 regular size muffins or 24 mini muffins
  • Prep time: 10 mins, bake time 20-30 mins
  • Vegan, gluten-free.nut-free, Paleo/Keto options
INGREDIENTS:
1 cup organic oatmeal, buckwheat or quinoa flakes, ground to a fine meal in blender/processor
1 cup nut or seed meal flour – I like the nut flour blend from www.earthlychoice.com
(If you’re grain-free simply sub nut or seed flour for the oat, buckwheat or quinoa meal)
1 tsp baking powder and ½ baking soda, non-alum                                  
Pinch sea salt
2 tsp pumpkin spice, plus extra to top muffins
1/2 cup currants, mulberries or slivered apricots reserve some to top muffins
2/3 cup sunflower or pumpkin seeds, reserve some for the top
¼ cup currants or mulberries
1 cup organic canned pumpkin puree, reserve remaining for a smoothie or parfait
1/4 cup coconut oil, melted                         
1 tbsp flax meal soaked in 3 tbsp water 5 minutes
¼ cup organic black-strap molasses
¼ cup Lakanto or coconut sugar
1 tsp vanilla extract or vanilla paste
1/4 cup organic soy, rice, coconut or almond milk
 
DIRECTIONS:
  1.  Preheat oven to 350F and line muffin tins with paper cups or oil lightly.
  2. Combine all of the dry ingredients in a large bowl then set aside.
  3. Mix the wet ingredients in a 4 cup measuring cup or smaller bowl then stir into the dry ingredients until just mixed. 
  4. Fill each tin to the top then sprinkle with the reserved dried fruit and seeds along with a touch of pumpkin spice.
  5. Bake in preheated oven for 20 – 30 minutes, testing with a toothpick inserted into the center of muffins – it will come out clean when muffins are done. Let cool on a rack, then remove from the muffin tin and store in an air-tight container in a cool place or refrigerate for longer shelf life.    
  TERI’S TIPS: 
  • Add even more calcium, iron and magnesium and a crunchy yum factor with ¼ cup organic raw cacao nibs 
  • I find these perfectly sweet yet increase or decrease the amount of molasses or sugar added as desired.

Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

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