healthy pumpkin recipes Archives · Rachel's Nourishing Kitchen

“This is one of the best muffins I’ve ever had.”

That’s what one of my co-workers said when she tried these the other day.

I served these pumpkin muffins at a client meeting, and one of my other coworkers, who is a meatball sub and Fritos-lover, went back for seconds.

That’s how I knew this recipe was a keeper!

If you’ve been following my blog for some time or are a newbie (welcome!), you’ll notice that all of the recipes are gluten-free and dairy-free, most are vegan (though I am not), and all focus on making “upgrades” to typical favorite recipes…all while nourishing our body!

Some of the recipes I make are also paleo-friendly (no refined or processed sugars or oils; grain-free, dairy-free; bean-free). It’s supposedly the way the cavemen ate.

(There are still disputes about what the cavemen actually ate, so if you’re interested in learning more about that, check out this TED Talk or this post.)

Many people who have health conditions like irritable bowel syndrome, acid reflux, thyroid issues, and even multiple sclerosis find they feel a lot better when they “eat paleo,” even if just for a trial period.

This recipe for pumpkin muffins happens to be paleo, so it should fit with most people’s health needs and concerns. 🙂

Enough about paleo…let’s talk PUMPKINS!

Fall is my absolute favorite season, and pumpkins are one of my favorite things about fall.

Because I like to focus on WHY we should add in more good stuff (like pumpkin!) to crowd out the other stuff. I want to share just how nourishing pumpkin is for our bodies before we get into the recipe:

Fun facts: Pumpkins are actually fruits (not veggies) and are related to cantaloupes and cucumbers (Who knew??)
High in fill-you-up fiber, which keeps us “regular” (this is a good thing!) and keeps us feeling satisfied for hours
Excellent source of beta-carotene – a potent antioxidant and cancer-fighter that also happens to be good for our eyes and skin health
Loaded with lycopene and carotenoids that are known to help “diminish cancer cells, inhibit diabetes, hypertension, the signs of aging, and prevent macular degeneration”
Full of potassium, which helps restore our body’s electrolyte balance

I wrote a blog post the other day about some of my top “Sweet Treat Pantry Staples.” You’ll see some of them below (coconut flour, maple syrup), and I mentioned some of the others in my Top 10 Gluten-Free, Dairy-Free Everyday Pantry Essentials post (coconut oil, raw apple cider vinegar).

Paleo Pumpkin Muffins (Gluten-Free)

Ingredients

½ cup coconut flour
1 cup canned pumpkin puree (or fresh puree!)**
¼ cup coconut oil
¼ cup 100% pure maple syrup or raw honey (I used maple syrup and loved it!)
4 eggs
¾ tablespoon pumpkin pie spice
½ teaspoon baking soda
½ teaspoon raw apple cider vinegar (Bragg’s brand)
¼ teaspoon sea salt
¼ cup pecans, chopped (I added this ingredient)

I followed the directions in the original recipe but used 100% pure maple syrup instead of honey and sprinkled pecans on top before baking. I really liked the added crunch!

**Make sure you don’t buy pumpkin pie filling if you buy the canned stuff, by the way. It’s totally different from pumpkin puree!

I cooked them for a full 30 minutes. Coconut flour has a tendency to dry out, so make sure you don’t overcook them.

Click here for the full directions for how to make these yummy muffins 🙂