Tag Archives: #pumpkin

Pumpkin Muffins with Almond Flour

I’m always looking for new ways to use pumpkin, one of my favorite canned foods, and I love to use pumpkin in a variety of ways. My trip to an almond farm, courtesy of the Almond Board of California, inspired this recipe for Pumpkin Muffins with Almond Flour.

It was interesting to learn about how almonds are grown and to actually see how they are harvested.

Here are some fun facts about almonds:

• California grows 80% of the world’s almonds

• 90% of California almond farms are family farms

• One ounce of almonds supplies about half of your required daily vitamin E, which protects cells against damage. And, almonds are a far better choice than pretzels, crackers and chips.

But, back to the muffins!

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Here’s why they’re better for you:

I used ground almonds for most of the flour in this recipe, and swapped in whole wheat flour for the all-purpose kind. In addition to the pumpkin and shredded apple, whole grain flour boosts nutrition.

These tasty muffins are a healthier choice than store-bought versions because they provide more nutrition for fewer calories. Muffins from the supermarket and coffee shops can have between 300 and 500 calories.

I hope you enjoy these muffins as much as I do!

Pumpkin Muffins with Almond Flour

Canned pumpkin, California almonds, and shredded apple make these muffins moist, tender, and delicious!
Prep Time15 mins
Cook Time15 mins
5 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Servings: 18
Calories: 152kcal
Author: Elizabeth Ward

Ingredients

  • 1 1/3 cups almond flour
  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons ground cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves, optional
  • 3 large eggs
  • 1 15-ounce can pumpkin (not pumpkin pie filling)
  • 1/2 cup honey
  • 1/4 cup canola oil
  • 1 teaspoon pure vanilla extract
  • 2 cups coarsely grated unpeeled apple

Instructions

  • Preheat oven to 400˚F. Generously coat 18 standard muffin cups with cooking spray.
  • In a medium bowl, combine the almond flour, whole wheat flour, baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves, using a whisk.
  • In a large bowl, whisk the eggs, pumpkin, honey, oil, and vanilla until well combined.  
  • Add the flour mixture to the pumpkin mixture and combine, using a wooden spoon, until thoroughly blended. Gently fold in the apples.
  • Divide the batter evenly among the 18 muffin cups. 
  • Bake for 13 to 16 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove muffins from pan and cool on a wire rack. 

Notes

I find that grinding 1 cup of whole almonds makes about 1 1/3 cups almond flour. 

Delicious Mini Dessert Recipes



They say good things come in small packages, and for me that means mini desserts. There is no way that I’m going to skip sweets, yet I don’t want a huge piece of pie or cake, either.  The first few bites of any food are the most satisfying, so why eat more than you need? Here are three pint-size creations suitable for entertaining, and for every day!

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Brownie Bites with Raspberry Chia Jam

Brownie Bites with Raspberry Chia Jam

Makes 24 brownies.

1 cup fresh or frozen plain raspberries

1 tablespoon sugar

1 tablespoon plus 1 teaspoon chia seeds

1 15-ounce can black beans, rinsed and drained

1/4 cup canola oil

2 large eggs

3/4 cup sugar

1/2 cup unsweetened cocoa powder

1 teaspoon pure vanilla extract

1/2 teaspoon baking powder

1/2 teaspoon salt

2/3 cup semisweet chocolate mini chips

2 tablespoons sweetened flaked coconut

Preheat oven to 350°F. Coat a 24-cup mini-muffin pan with cooking spray.

Place berries in small saucepan and cook for 5 to 10 minutes or until the fruit breaks down. Using the back of a wooden spoon, mash the berries. Take the berries off the heat. Add the sugar and chia seeds, and let the mixture stand until thickened.  Place in the refrigerator until ready to use.

Place the beans and the oil in a food processor. Process on high until smooth, about 2 to 3 minutes. Add the eggs, sugar, cocoa powder, and vanilla extract and blend well. Add the baking powder and salt and blend for 10 seconds more. Stir in the chocolate chips.

Pour the batter by rounded tablespoons into each muffin cup. Bake for 10 minutes or until a toothpick inserted in the middle of a brownie bite comes out clean. Cool on a wire rack for 5 minutes, then remove from the pan and cool completely.

Top each brownie with 1 teaspoon jam and a few coconut flakes.

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Mini Pumpkin Mousse

Mini Pumpkin Mousse 

Makes 12 servings.

2 cups plain canned pumpkin

1 cup plain fat-free Greek yogurt

3/4 cup pure maple syrup

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

8 ounces frozen, thawed light whipped cream (or 1/2 cup heavy cream that’s been whipped, or cashew cream)

2-3 medium gingersnaps, crumbed (optional)

Place pumpkin, Greek yogurt, maple syrup, cinnamon, nutmeg, ginger, and cloves in a large mixing bowl. Beat on high speed for 1 minute. Set aside 3 tablespoons of the whipped topping or cream, and fold what remains into the pumpkin mixture. Spoon the mousse into 12 small serving dishes. Chill until ready to serve. Top each with a teaspoon of whipped topping and crumbled gingersnap cookies, if desired.

Peanut Butter Chocolate Cups

Peanut Butter Chocolate Cups

Makes 24 cups.

12 ounces dark chocolate

1 cup heavy cream

2/3 cup Greek-style cream cheese

1 cup powdered sugar

1/2 cup creamy peanut butter

mini chocolate chips or chocolate for shaving, if desired

Cut two clean, one-dozen empty foam egg cartons into separate egg cups to make 24 cups.

Melt the dark chocolate.  Place a heaping teaspoon of melted chocolate in each egg cup and tilt to evenly coat. Put egg cups on a baking sheet and freeze for 20 minutes.

Place cream in a large mixing bowl. Beat on high speed until cream forms stiff peaks, about one or two minutes. Do not overbeat.  Transfer cream to a medium bowl and set aside.

Add cream cheese, sugar, and peanut butter to the large mixing bowl.  Beat on high speed until smooth. Fold the whipped cream into the peanut butter mixture until completely combined and the mixture is uniform in color and texture. Refrigerate.

Take egg cups out of the freezer. Carefully peel the egg carton from the chocolate, keeping your fingers near the bottom.

To assemble, place a tablespoon or so of the peanut mixture into each chocolate cup and top with shaved chocolate.

Maple Walnut Pumpkin Donuts

I love coffee-shop donuts as much as the next guy, and maybe more. I don’t eat them often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to my baked Maple Walnut Pumpkin Donuts instead because they offer way more – and far less – than typical coffee shop choices.

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Maple walnut pumpkin muffins are better for you

Donuts, including all the variations on pumpkin and maple offered at supermarkets, convenience stores, and coffee shops supply little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.

Here’s how a maple walnut pumpkin donut stacks up to a glazed pumpkin donut from a national coffee shop chain. My better for you version has:

• 212 calories vs. 360 calories

• 1/3 the total fat, and only 1 gram saturated fat (vs. 10 grams of saturated fat found in the coffee shop donut)

• 3 times the dietary fiber, thanks to whole wheat flour and pumpkin puree

• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin. The commercial donut has just 2% of the DV for vitamin A, which tells me there is very little pumpkin puree in the recipe.

• Nearly 900 milligrams of potassium, about 20% of the DV, again, mostly from the pumpkin.

Maple Walnut Pumpkin Donuts

These mouth-watering baked maple walnut pumpkin donuts are easy to make, delicious, and nutritious! 
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Cuisine: American
Keyword: healthydonuts, maplewalnut, pumpkindonuts
Servings: 12
Calories: 212kcal
Author: ewardrd

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 2 large eggs
  • 1 cup plain canned pumpkin puree
  • 1/2 cup + 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 3/4 cup plain fat-free Greek yogurt
  • 2 tablespoons canola oil
  • 1 cup powdered sugar
  • 2 tablespoons milk
  • 1/2 cup finely chopped walnuts

Instructions

  • Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.
    In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.
    In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup maple syrup, vanilla, yogurt, and oil. Mix until well combined.
    Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.
    Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.
    Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool, in the pan, for 5 minutes on a wire rack. Remove donuts from pan.
    To make glaze, sift the powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk and stir until smooth. Frost each donut and top with chopped walnuts.
    Per donut: 212 calories; 7 grams fat (1 gram saturated fat); 36 milligrams cholesterol; 220 milligrams sodium; 35 grams carbohydrate; 3 grams fiber; 5 grams protein

Notes

Note: For less added sugar, omit the glaze, and add the walnuts to the batter. If desired, coat warm donuts in maple sugar or a sugar-cinnamon mixture.

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Want more pumpkin? Try Pumpkin Spice Smoothie, and Pumpkin Muffins with Almond Flour.

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