PUMPKIN MUFFINS - gluten-free, vegan
Recipe created by Teri Gentes – permission required to reprint
A whole-food muffin recipe all eaters can enjoy!
Even low carb eaters.
I’ve long held a love affair with home-made muffins yet rarely eat them as flour has taken a back burner in my diet. This recipe delivers all the enjoyment of a fabulous muffin even if you’re grain, gluten-free or celiac. Plus they deliver a mega dose of trace minerals, calcium, iron, magnesium, manganese and potassium along with fiber and anti-inflammatory power. They are delish, filling and they get better every-day so mega batch and freeze some for future treats saving you time and keeping you snacking well.
INGREDIENTS:
Dry:
1 cup organic gluten-free oats, buckwheat or quinoa flakes
(If you’re grain-free simply sub nut or seed flour for the oat, buckwheat or quinoa meal)
1 cup almond flour or nut flour blend
1 tsp baking powder and ½ baking soda, non-alum
Pinch sea salt
2 tsp pumpkin spice, plus extra to top muffins
1 cup fresh or frozen cranberries
1/2 cup currants, mulberries, cranberries or slivered apricots reserve some to top muffins
2/3 cup sunflower or pumpkin seeds, reserve some for the top
Wet:
1 cup organic cooked or canned pumpkin puree, reserve remaining for a smoothie or parfait
1/4 cup coconut, walnut or hazelnut oil - melt coconut oil
1 tbsp flax meal soaked in 3 tbsp water 5 minutes
¼ cup organic black-strap molasses
¼ cup Lakanto or coconut or date sugar
1 tsp vanilla extract or vanilla paste
1/2 cup organic soy, coconut, oat or almond milk
2 oz aquafaba, (liquid from canned chickpeas)
DIRECTIONS:
TERI’S TIPS:
Add even more calcium, iron and magnesium and a crunchy yum factor with...
Recipe created by Teri Gentes – permission required to reprint
A whole-food muffin recipe all eaters can enjoy!
Even low carb eaters.
I’ve long held a love affair with home-made muffins yet rarely eat them as flour has taken a back burner in my diet. This recipe delivers all the enjoyment of a fabulous muffin even if you’re grain, gluten-free or celiac. Plus they deliver a mega dose of trace minerals, calcium, iron, magnesium, manganese and potassium along with fiber and anti-inflammatory power. They are delish, filling and they get better every-day so mega batch and freeze some for future treats saving you time and keeping you snacking well.
- Breakfast, or snack
- Makes approx. 10 – 12 regular size muffins or 24 mini muffins
- Vegan, gluten-free, paleo/keto option
INGREDIENTS:
Dry:
1 cup organic gluten-free oats, buckwheat or quinoa flakes
(If you’re grain-free simply sub nut or seed flour for the oat, buckwheat or quinoa meal)
1 cup almond flour or nut flour blend
1 tsp baking powder and ½ baking soda, non-alum
Pinch sea salt
2 tsp pumpkin spice, plus extra to top muffins
1 cup fresh or frozen cranberries
1/2 cup currants, mulberries, cranberries or slivered apricots reserve some to top muffins
2/3 cup sunflower or pumpkin seeds, reserve some for the top
Wet:
1 cup organic cooked or canned pumpkin puree, reserve remaining for a smoothie or parfait
1/4 cup coconut, walnut or hazelnut oil - melt coconut oil
1 tbsp flax meal soaked in 3 tbsp water 5 minutes
¼ cup organic black-strap molasses
¼ cup Lakanto or coconut or date sugar
1 tsp vanilla extract or vanilla paste
1/2 cup organic soy, coconut, oat or almond milk
2 oz aquafaba, (liquid from canned chickpeas)
DIRECTIONS:
- Preheat oven to 350F and line muffin tins with paper cups or oil lightly.
- Using a food processor, grind the oats or alternate flakes to a fine meal then combine all of the dry ingredients in a large bowl. Set aside.
- Mix all the wet ingredients but aquafaba in a 4 cup measuring cup or smaller bowl then stir into the dry ingredients until just mixed. Add an extra splash non-dairy milk the mixture is too dry.
- Whisk the aquafaba to create a frothy mix then fold into the batter.
- Fill each muffin cup to the top then sprinkle each with the reserved dried fruit and seeds and a touch of pumpkin spice.
- Bake in preheated oven for 25 – 35 minutes, testing with a toothpick inserted into the center of muffins – it will come out clean when muffins are done. Continue baking until this point.
- Let cool on a rack, then remove from the muffin tin and store in an air-tight container. Freeze up to one month if desired.
TERI’S TIPS:
Add even more calcium, iron and magnesium and a crunchy yum factor with...
- ¼ cup organic raw cacao nibs or chopped 80+ chocolate
- Need this to be nut free? Sub the nut flour with sunflower seed meal or double the grain meal
- These muffin are heavier than your usual muffins. If you prefer a lighter texture add an additional ¼ - ½ cup non-dairy milk.
- These are also great with ½ cup grated carrots, apples, or zucchini for added nutrient power and moisture