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Pumpkin Muffins |
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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 Pumpkin 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. |
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Pumpkin Muffins: 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.
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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 (100
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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