Healthy Pumpkin Treats

Hello Bella Diva

Tis the season of pumpkin spice everything! I cannot believe Fall 2020 is almost here. I say that every year living in Naples, Florida, because we really do not even get cooler weather until late October early November. Especially this year, since the last 6 months seemed to have blended together.

Anywho, I haven’t been too inspired lately to create any new Divalicious recipes, because I have not been able to host any Divalicious cooking classes.  Then, the other day, a memory popped up on FB showing my pumpkin protein muffins I created 3 years ago.  That memory inspired me to get my creative baking juices flowing and make a new pumpkin recipe. In fact, there are 2 NEW recipes below. One that has your regular carb count (because we do need carbs) and the other is a low carb, in case your sweet tooth is calling your name in the evening or you do carb cycling.

I created both pumpkin recipes to accommodate anyone who is vegan and gluten free. I love that I have clients who are vegan and or gluten free, because it really makes me learn how to still make a recipe taste diva-lish while subbing in different ingredients.

Before we dive into the recipes below, I wanted to give you a little info on all the different flours on the market these days. I had a few clients ask, so I thought…let’s chat about it!

A Note on Flour

There are many flour options on the market these days to try to accommodate everyones “diet” needs.  Gosh, I can remember growing up and helping my mom bake, there seemed to be only one main flour.  Good ole all purpose flour.  Anyone else agree? Here

 

• All-purpose Flour: It creates nice, light muffins but it is not as healthy as others because, well, it’s white flour.
• Whole Wheat Pastry Flour: It is a wonderful alternative to consider for muffins. It has more fiber than all-purpose flour, but is not as heavy as whole wheat flour.
• Gluten-Free Flour: There are several on the market and the work wonderfully for recipes like muffins. Even though I am not gluten free, I have used gluten free flour and my muffins have turned out pretty much the same as all purpose. I will be using it in the new pumpkin protein muffins below.
• Oat Flour: I actually use oat flour a lot. It is gluten free and still gives your muffins the fluff they need. I also love using oat flour when I make air-fryer chicken.
• Almond or Coconut Flour: This flour can get heavy so you need to only use it if a recipe calls for this particular consistency.  It is also has a high fat count which make the calories a lot higher, so be mindful when using almond or coconut flour.  Because it is made from good fats verses carbs, it is a great option for anyone who needs a lower carb regimen.

Pumpkin Time

Like I mentioned above, I saw an old pumpkin muffin recipe from a few years ago and it inspired me to create a new one! In fact, I did 2. One that has carbs in the recipe and one that is lower in carbs using almond flour. The first one will be with a regular carb count and GREAT for breakfast or a pre or post workout snack.  The second one is perfect for anyone needing a lower carb option or a small sweet snack at  night.

Muffin tips:

• You can use regular size muffin tins or make them into mini muffin tins.
• You can choose to not use protein powder and increase your flour to keep consistency.
• Use muffins wrappers instead of spraying each tin. The clean up is so much easier or use silicon muffin holders.
• Store your muffins in an air tight container in the fridge to last 6 to 7 days.
• They freeze great in zip lock bags.

Divalicious Recipe 1

Vegan Protein Pumpkin Muffins

INGREDIENTS

• 1 ½ cups of oat flour or gluten free flour
• 2 scoops vanilla protein powder
• 1/3 cup sugar (organic pure cane or coconut)
• 2 teaspoons cinnamon or Trader Joe’s pumpkin pie spice
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• pinch of salt
• 1 can (15oz) 100% pumpkin puree 
• 1/2 cup unsweetened applesauce 
• 1/3 cup unsweetened plant milk
• 1 – 2 teaspoons vanilla
• 1/3 cup vegan mini chocolate chips

 

INSTRUCTIONS

Preheat oven to 350 degrees F. Line 12 regular cup muffin tin with liners or 24 mini cups

Mix: In a medium mixing bowl, mix together the flour, sugar, baking soda, baking powder, cinnamon and salt. Add the pumpkin puree, applesauce, vanilla and non-dairy milk, mix well (shown above). Don’t overmix.

Fill muffin tin: Add batter by the large spoonful to lined 12 cup muffin tin, filling to the rim (shown above). Sprinkle with the optional chopped pepitas.

Bake: Place on the center rake in the oven and bake for 20 – 25 minutes. To test for doneness, stick a toothpick in the center and it should come out clean. Let muffins cool a few minutes, move to wire rack.

Divalicious Recipe 2

Here is another version lower in carbs and higher in fat, however this one is not vegan.

Ingredients

• 3/4 C  Almond Flour
• 2 scoops PEScience Protein Powder, vanilla
• 1-2 tsp Pumpkin Pie Spice (more to taste)
• 1/2 tsp Baking Powder
• 3 large Eggs
• 1 C  Canned Pumpkin
• 1-2 tsp Vanilla Extract

Instructions

1. Preheat your oven to 350 F and place your muffin wrappers in each tin. (12 regular or 24 mini)  
2. Mix the dry ingredients together in a large bowl. 
3. Gradually stir in the eggs, canned pumpkin, and vanilla extract. Stir until you have an evenly mixed batter. 
4. Bake for 23-26 minutes or until the muffins are cooked through and the tops are golden brown.  
5. Transfer the muffins to a wire rack to cool and enjoy!

 

Bonus Divalicious Recipe