Updated: Sep 30, 2022
Yay, it's pumpkin season! There's nothing like the aroma that permeates a home when cooking pumpkin blended with warming spices like cinnamon, nutmeg, ginger and cloves (writing it alone warms my heart). That's why this week is dedicated to all things pumpkin, starting with Spiced Pumpkin Pecan Muffins!
Comforting and slightly sweet, these muffins are nutrient dense with the oat flour (goodbye LDL cholesterol!), pecans (plant-based protein and healing omega 3's), and spices (blood sugar control and mega phytonutrient-power...seriously, you guys—cloves are off the chart when it comes to antioxidants).
They take minutes to prepare and the aroma while they're baking is like natural aromatherapy!
Yields: 12 muffins
Prep time: 10 minutes
Cook time: 15 minutes
1 Tbsp chia seeds + 3 Tbsps water for soaking
1 1/2 cups oat flour
1/2 cup almond flour or meal
1 tsp baking soda
1 3/4 Tbsp pumpkin pie spice*
1/4 tsp salt
1 cup chopped pecans
1/2 cup unsweetened soy milk (or other plant-based milk)
2 tsps apple cider vinegar
1/4 cup maple syrup
1/2 cup pumpkin puree
1 tsp vanilla extract
2–4 Tbsps plant-based milk
2 Tbsps coconut sugar (or other sweetener of choice)
How to make
Preheat the oven to 400 degrees F. Set your silicone muffin cups on a baking sheet or line your muffin tin with parchment paper.
Make the chia "egg:" Add water and chia seeds to a small bowl and whisk to combine. Set aside.
While the chia seeds are soaking, add all of the dry ingredients to a large bowl and mix to combine.
Add the wet ingredients to a medium mixing bowl and whisk to combine.
Add the wet ingredient mixture to the dry ingredients and mix to combine.
Mix in the chia egg until dispersed in the batter.
Spoon the batter into silicone muffin cups or parchment-lined muffin tins until they're 3/4 full.
Cook for 15 minutes.
Remove from oven and brush each muffin top with plant-based milk then sprinkle with coconut sugar and cinnamon.
Let cool before serving (they'll continue to cook a bit on the inside as they cool).
*Use store-bought pumpkin pie spice or make your own. Here's an awesome recipe from Spend with Pennies.
Mix together in a bowl then store in a glass jar in your pantry for up to one year:
2 tablespoons ground cinnamon
1 1/2 teaspoons ground nutmeg
1 1/2 teaspoons ground ginger
3/4 teaspoon allspice
3/4 teaspoon ground cloves
Per muffin: 137 calories, 10.5 grams carbohydrates (8 grams net carbohydrates), 2.5 grams fiber, 3 grams protein, 11 grams fat, 32 milligrams sodium
Good source of B2, vitamin E, copper, magnesium, phosphorus, zinc
Excellent source of vitamin A, manganese