Pumpkin Muffins Recipe With Picture

I am always looking for a muffin that tastes great yet has some nutritional value. One book I often turn to for healthy recipes is Anne Lindsay's "Smart Cooking - Quick and Tasty Recipes for Healthy Living". It is a cookbook aimed "to help make the public aware of the Canadian Cancer Society's Dietary Guidelines which may reduce the risk of cancer and to raise funds for the society". One recipe from this book that I enjoy is these Pumpkin Muffins. They contain whole wheat flour, bran, pumpkin puree, raisins, and yogurt (or buttermilk) which are all good things for our bodies as is the use of oil instead of butter. Each muffin has about 200 calories and is a good source of fiber and Vitamin A.

One way to start making our baked goods more healthy is to try replacing at least some of the all purpose white flour in a recipe with whole wheat flour. Whole wheat flour is milled from the entire whole wheat berry, so it still contains its bran (fiber) and its germ (rich in oil, protein, iron and vitamins). This makes it rich in fiber and it also has a nutty toasted flavor which is excellent in these muffins. The other ingredient you may not know much about, and yet it very good for us, is wheat bran. Wheat Bran is the outer layer (shell) of the wheat kernel and even when ground it is not considered a flour but a fiber. It is high in carbohydrates, calcium and fiber and it adds a mild earthy taste and coarse flaky texture to these muffins.

To make our lives easier we really do not have to make our own pumpkin puree as there are excellent brands of canned pure pumpkin on the market today. Just make sure you do not buy the pumpkin which already has the spices added to it. That being said, if you have the time and are so inclined, you can make your own puree using the smaller pumpkin varieties like Sugar Pie, Baby Bear or Cheese Pumpkin (approximately 5-7 lbs., 2 1/2 - 3 1/2 kg.). To begin, first cut the pumpkin in half lengthwise, remove all the seeds and stringy fibers, and then place cut-side down on a greased baking sheet. Bake at 350 degrees F (177 degrees C) for approximately 45 minutes to 1 1/4 hours (depending on size) or until easily pierced with a knife. Scoop out the pulp and puree in a food processor until smooth. You do need to extract all the liquid, so strain the pumpkin through a cheesecloth lined strainer and then cool the puree before using.

Preheat oven to 400 degrees F (205 degrees C). Place rack in the middle of the oven. Line 12 muffin cups with paper liners or spray with a non stick vegetable spray.

In a medium sized bowl mix together the pumpkin puree, eggs, buttermilk, oil, and vanilla extract. Set aside.

In a large mixing bowl, combine the flour, bran, sugar, baking powder, baking soda, cinnamon, and salt. Add the milk and egg mixture to the flour mixture. Stir until just combined. Fold in the raisins. Do not over mix the batter or the muffins will be tough when baked.

Fill the muffin cups with the batter using two spoons or an ice cream scoop. Place in the oven and bake for about 18 - 20 minutes, or until firm to the touch and a toothpick inserted in the center comes out clean. Place on a wire rack to cool.

Makes 12 regular-sized muffins.

Source:

Lindsay, Anne. 'Smart Cooking'. MacMillan of Canada. Toronto: 1986.

Pumpkin Muffins:

1 cup canned pumpkin puree

2 large eggs, lightly beaten

1/2 cup (120 ml) buttermilk or plain yogurt

1/2 cup (120 ml) canola or safflower oil

1 teaspoon pure vanilla extract

3/4 cup (105 grams) whole wheat flour (can use all-purpose flour)

3/4 cup (55 grams) natural bran

3/4 cup (150 grams) granulated white sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 1/2 teaspoons ground cinnamon

1/2 teaspoon salt

1 cup (140 grams) raisins or dried cranberries

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