I love muffins, but I don’t love that they often contain preservatives and a massive amount of sugar. Most recipes call for at least a cup and a half of cane sugar and the standard medium size muffin has approximately 37 grams of sugar. That’s insane, especially when a human should really only consume 8 grams per day. These muffins are low in sugar and balanced with some protein, while tasting great.
I actually made these for my children’s birthday parties when they were younger – it was a time when I could get away with using a muffin as a cupcake and yogurt as icing; they were a hit with young and old alike!
Now I make these throughout the year as healthy snacks or as an accompaniment to breakfast. The best part about them is that the ingredients are easy to change up and swap out so that you can make them each week, and not get sick of having the same type over and over.
1 1/2 cups of flour – I break it up like this: 1/2 cup brown rice flour, 1/2 cup oat flour, 1/2 cup almond flour. You can swap out any of these for spelt, coconut or millet flours as well.
1/2 teaspoon salt OR 1/4 teaspoon sea salt
1/2 cup maple sugar (a little more if you are used to sweet things). Maple sugar is just as tasty as cane sugar, but so much better. Maple sugar doesn’t cause the high and crash to your blood sugar level that cane sugar does. You can find it much cheaper on Amazon than in the local health food shops.
1 teaspoon baking soda
1 cup pumpkin or butternut squash or banana – you can use fresh pumpkin or squash by roasting it in the oven at 400 degrees for 45 minutes to an hour and then pureeing it (easier than it sounds)
1/2 cup oil (this can be coconut oil, melted ghee, melted butter or olive oil (not extra virgin))
2 eggs beaten
1/4 cup water
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 teaspoon cinnamon
1/2 cup chopped walnuts or pecans (optional, makes great protein)
1/4 cup ground flax seed
Preheat oven to 350. Mix the flours together, then add and mix sugar, salt, and baking soda. In a bigger, separate bowl, mix together the pumpkin (or other chosen filler), olive oil, water, eggs and spices. Next add dry ingredients to the wet ones and mix. Stir in the nuts and the flaxseed. Bake for about 18 minutes – check them around 16 minutes.
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