Pumpkin Power Breakfast Muffins

I hope you had a great thanksgiving! Of course with lots and lots of delicious food. I know I always feel like I ate way too much at holidays, even when I try to make healthy choices and eat less. During the day, I always try to eat as many vegetables as I can. When I’m able to add them to my breakfast, that makes me very happy! (Even though pumpkins are in fact fruit). That is why I wanted to make a delicious but healthy breakfast now. I came up with these Pumpkin Power Breakfast Muffins! They are great source of energy to kick-start your day.

There are many pumpkin muffin recipes out there, some even “healthy”. But most are still full of sugar, and when they are not, they taste as if they were a side dish for dinner (which can be a good thing) but that is not the flavor I am looking for in the morning. My Pumpkin Power Breakfast Muffins are just sweet enough, they have a moist texture, and are very nutritious at the same time!

Let’s see what’s in them:

  • Oats – Great choice for breakfast! Makes you start your day with fiber, which fills you up and keeps you feeling satisfied longer. The soluble fibers in oats can even lower cholesterol. In addition, iron increases physical performance and mental alertness, and vitamin B1 helps supporting energy levels. Oats provide warmth to the body. That makes them perfect for fall, when temperatures are dropping. To create a smooth texture I have grinded the oats in the food processor. You could also buy oat flour.
  • A little bit of almond flour will create that moist and fluffy texture. Because baked goods made with almond flour as the main ingredient tend to be quite heavy and calorie dense, I only added it as an addition to the oats. However, I did not only use almond flour for texture. It also is great to start your day with because it contains a lot of the trace element manganese, which helps with energy production. A steady source of fuel is provided by unrefined fatty acids. Just what you need in the morning to keep you going until it is lunchtime. The mineral Chrome helps stabilizing blood sugar, what enabled me to use a little bit of (coconut) sugar in this recipe.
  • Coconut sugar is not the main sweetener in this recipe, but I added it because it has such a rich taste. Try tasting half a teaspoon of refined sugar, and half a teaspoon of coconut sugar. You will notice the difference in taste immediately! The coconut sugar actually tastes of something, as opposed to just tasting sweet. Coconut sugar is unrefined and contains vitamins and minerals that help your body to break down the sugar. It has low influence at the blood sugar level.
  • Stevia (extract) is the ingredient I have added for sweetness. Stevia is an extremely sweet tasting plant. It contains no calories, it does not influence blood sugar, and it is 200-400 times sweeter than sugar. You can use pure stevia powder, ground dried stevia leaves that contain many nutrients, or the filtered and purified stevia extract, that does not have any nutritional value but is even sweeter than the green powder. It almost sounds too good to be true! However, stevia can also have a bitter aftertaste. Try some different brands and learn what you like best. Whatever you do, make sure the only ingredient is stevia or stevia extract. In the store, you will find bigger packages for less money. Don’t buy them because you will be paying for just a little bit of stevia and a lot of another (cheap) ingredient that does nothing for your health. It might seem expensive but you will only use very small amounts, so a little will go a long way.
  • I like to use a combination of baking soda and cream of tartar instead of baking powder. Baking powder is a combination of baking soda and a synthetic ingredient to activate the baking powder. Cream of tartar also activates the baking soda, but is natural. It is a powdered form of what forms at the bottom of barrels when making wine.
  • I used Celtic sea salt to intensify the sweetness and to counteract bitter flavors.
  • The base of pumpkin pie spice consists of cinnamon, nutmeg, ginger, and allspice. You could buy a blend or put it together yourself. All these spices have a warming effect on the body, and that is a great thing to start your fall and winter mornings with. Some of these spices can help prevent or relieve colds, exactly what you need in these seasons. Last but not least, pumpkin pie spice tastes delicious and of course it combines great with pumpkin, which is the next ingredient.
  • To decrease the time of making this recipe, I used canned pumpkin puree. Certainly, you can also make the puree from scratch. Pumpkins are very healthy. All the different kinds of pumpkins are full of fiber, vitamins, and minerals. The fiber fills you up and vitamin C strengthens the immune system. Another ally to prevent that cold or flu! Potassium helps control blood pressure, enhances muscle strength and the metabolism, and even has electrolytic functions. In TCM, pumpkin belongs to the Earth element, the basic of all five elements, and benefits the stomach and spleen.
  • The eggs not only help bind the muffins, they also provide protein and omega 9, -6, and -3 fatty acids. Always try to buy eggs from pasture-fed chickens because those are higher in omega-3 fatty acids. Eggs are also a source of vitamins and minerals, and according to TCM, they can help with dry cough.
  • Butter has some real health benefits. It contains the vitamins A, D, E, and K, antioxidants, Lauric acid, what can be used as a source of direct energy, and Linoleic Acid, what can help with fat burning. What a great product! The TCM element it belongs to is Earth, that is all about nourishment. Do make sure you only buy high quality butter from grass-fed animals to gain all health benefits.

You thought this was a healthy recipe. And now you see it contains butter? Really? Yes! I like real butter far and far better than all the refined products it was replaced with over the years. Butter is a natural product that our grandparents used to eat every day. Yes, it does contain of 82% milk fats, but your body recognizes these fats and knows how to process them, as  opposed to all the refined alternatives such as Margarine or other spreads. I’m not saying to stuff yourself with butter every day, but on the other side, fats fill you up and most people generally stop eating when they feel full.

  • Because variation is key, I also used coconut oil. Coconut has a higher smoking point than butter and has antibacterial properties. It also adds some extra sweetness.
  • Unsweetened vanilla extract is another natural ingredient that gives the muffins a richer taste.
  • The final feature these muffins needed was some crunch. I decided to add pecans, they make a wonderful flavor combination with the pumpkin! Of course they also add more health benefits. Pecans are rich in magnesium which has anti-inflammatory traits. Moreover, according to TCM, pecans help raising your energy levels. That also makes sense from a western point of view, because they are a rich source of manganese, of which we now know helps with energy production.

Now you know about the nourishing, filling, and satisfying ingredients in these Pumpkin Power Breakfast Muffins that will provide you with energy throughout the morning.

 

Pumpkin Power Breakfast Muffins
5 from 1 vote
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Pumpkin Power Breakfast Muffins

There are many pumpkin muffin recipes out there, some even “healthy”. But most are still full of sugar, and when they are not, they taste as if they were a side dish for dinner (which can be a good thing) but that is not the flavor I am looking for in the morning. My Pumpkin Power Breakfast Muffins are just sweet enough, they have a moist texture, and are very nutritious at the same time!

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 9 Muffins

Ingredients

  • ½ cup almond meal
  • 2 cups rolled oats
  • 1 tsp stevia extract
  • 2 tbsp coconut sugar
  • 1/2 tsp baking soda
  • 1 tsp cream of tartar or subsititute baking soda and cream of tartar with 1.5 ts baking powder
  • ½ tsp salt
  • 2 tsp pumpkin pie spice
  • 2 eggs
  • 1 can pumpkin puree make sure it is not sweetened
  • ¼ cup melted butter
  • ¼ cup melted coconut oil
  • 1 tsp vanilla extract
  • ½ cup pecans

Instructions

  1. Preheat the oven at 375 ℉
  2. Line a muffin pan with parchment paper or grease with coconut oil or butter
  3. Combine all dry ingredients in a bowl, mix and set aside
  4. Combine all wet ingredients in a bowl, whisk them manually or pulse in food processor, and set aside
  5. Mix wet and dry ingredients until you have an even consistency in your batter, or pulse in kitchen machine
  6. Scoop batter into muffin pan, roughly until the edge
  7. Add pecans on top to your liking
  8. Put the muffin pan into the oven and bake for 30 minutes.
  9. Not sure if they are done? just stick a toothpick into the center of a muffin. If it comes out clean, it is done! If not, put it back for another 5 minutes. You might want to cover the muffin tops with aluminum foil to prevent burning the pecans
  10. Remove from the oven and leave to cool for 5 minutes before you remove them from the muffin pan. Put the muffins on a wire rack to let them cool off completely.

Recipe Notes

Store your Pumpkin Power Breakfast Muffins in an airtight container or Ziploc bag in the fridge and for the rest of the week you’ll have a healthy and delicious breakfast waiting for you in the morning, keeping you satisfied until lunchtime. Enjoy and let me know what you think!

Pumpkin Power Breakfast Muffins
Pumpkin Power Breakfast Muffins

p.s. have you tried my favorite energy bites already?

1 Comment

  1. Scott

    November 28, 2017 at 2:32 am

    Delicious! Also really nice as a snack!

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