• Denise Frakes

Spiced Pumpkin Muffins...

Updated: 7 days ago

Below my chat is an incredibly easy, healthy, brain loving and delish recipe...


Food is medicine but it doesn't have to taste like medicine. I substitute but don't deprive. Substitutions bring out your curious side. They activate your creativity and when you try new things you builds brain muscles.


A deprivation state of mind depletes your spirit. Yummy nourishing foods delight it.


I eat a lot of substitutions. Years ago...I learned and continue to learn, food is one of my primary medicines. Sugar, highly processed, flours, too much food, too much sodium, empty of nutrition and foods with no life...they deplete me. My brain gets foggy, my spirit drops, my energy plummets, my immune system weakens, my personality gets wonky...or worse sharp and edgy.


Keeping my blood sugar happy is priceless!!! Did you know keeping your blood sugar levels steady and healthy...is also great for your brain? Healthy blood sugar levels are key for preventing Alzheimer's disease. Plus, high sugar will increase inflammation. Say hello to less pain, happier joints, clearer brains, more energy and a lighter spirit.


One of the ways I do this is with paleo recipes. Paleo recipes are an easy way to find substitutions. They remove grains, reduce sugars, most processed ingredients, legumes, and dairy. Did you know many Paleo recipes are just one ingredient away from becoming vegan a recipe! (you'll see how in this Spiced Pumpkin Bread)


The recipe I've copied below is one of my favorites. It's incredibly forgiving and delicious. Spiced Pumpkin Bread. It's a keeper. It's also easily shifted to a vegan recipe if you please. Enjoy (my modifications and experiments are italicized)


Spiced Pumpkin Bread...(or muffins-how I make)

Original recipe from the Paleo Magazine Oct/Nov 2015

  1. 1.5 cups blanched almond flour (I use almond meal)

  2. 2 TBSP coconut flour

  3. 1 tsp baking soda

  4. 1/2 tsp baking powder

  5. 2 tsp ground cinnamon (if you can't do cinnamon use allspice or nutmeg. If you are using allspice as a substitute, cut amount to 1 tsp)

  6. 1 tsp ground ginger

  7. 1/4 tsp ground allspice

  8. 1/4 tsp sea salt

  9. 3/4 cup pumpkin puree ( or squash or sweet potatoes...)

  10. 3 large eggs, room temp ( to go vegan, substitute flax seed eggs for real eggs. Your muffins will be less fluffy but still great!)

  11. 6 TBSP maple syrup ( I also use honey often with less and adding in Monk Fruit or Stevia) (note on Monk Fruit and Stevia...buy as close to the whole ingredient as possible...less fillers)

  12. 1/4 cup unsalted butter or coconut oil ( olive oil works awesome. The last time I made these I totally forgot any oil...they still taste great! ha!)

  13. 1/3 cup chopped walnuts or pecans- optional ( use pecans- so good)

  14. 1/3 cup raisins or dark chocolate chips optional ( Dried cranberries are delish- although not needed. Most of the time I stop with the pecans)

As you can see, this recipe is incredibly flexible and forgiving of a creating impulse and shifting diet needs.


Grease 2 small 6-inch by 3 inch loaf pans with coconut oil. Preheat the oven to 350 degrees. (I make muffins using muffin papers.)

These freeze well!!


In a large bowl, whisk together the almond flour, coconut flour, baking soda, baking powder, cinnamon, ginger, nutmeg, allspice and salt.


In a separate bowl, whisk together the pumpkin, eggs, maple syrup and butter or coconut oil.


Pour the wet ingredients into the dry and stir thoroughly to combine. Stir in the nuts, raisins or chocolate chips if using


Divide the batter evenly between the pans (or muffins) Bake for 35-40 minutes, until a toothpick inserted comes out clean. (muffins take less time- 30ish) Cool completely before slicing.


This is a recipe you can share, bring to events.. and make lots of people happy.

Eat for joy...and health

Denise




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