November 2009 Archives

'Tis the pumpkin season! Here is a great recipe for pumpkin pie muffins adapted from Ellie Krieger's The Food You Crave.



Pumpkin is a superfood -- high in fiber, low in calories and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. Pumpkin also contains one of the richest supplies of bioavailable carotenoids known to man--and carotenoids have been linked to a host of health- promoting and disease-fighting activities.  1 cup of pumpkin contains more potassium than a medium banana and more Vitamin A then a cup of carrots.  And canned pumpkin is a great substitute so you don't have to mess with carving the squash.

Pumpkin Pie Muffins
Adapted from Ellie Krieger
Serves 12
1 muffin: 205 calories, 7 grams fat, 5 grams protein, 2 grams fiber

Ingredients:

Cooking spray
1 cup all-purpose flour
1 cup whole-wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon pumpkin spice
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3/4 cup firmly packed dark brown sugar
3 tablespoons molasses
1/4 cup olive oil
2 large eggs
1 cup canned solid-pack pumpkin
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk

Preheat the oven to 400 degrees F.  Coat a 12-cup muffin pan with cooking spray.

In a medium bowl, whisk together both flours, the baking soda, salt and spices. In a large bowl, whisk together the sugar, molasses, oil and two eggs until combined. Whisk in the pumpkin and vanilla. Stir in the flour mixture a cup at a time, alternating with the buttermilk, until combined.

Pour the batter into the prepared muffin pan, filling each about 2/3rds full. Bake until a toothpick inserted in the center of one of the muffins comes out clean, about 20 minutes.

Let cool for 15 minutes. Run a knife around the muffins to loosen them and unmold.  Enjoy warm or let cool completely before storing in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.