Don't forget to stop by my previous post for Stuffed Acorn Squash and leave your favorite healthy Fall recipe! I'ts quick and easy and a great way to share all of the healthy recipes out there with others!
1 cup *Whole Grain Flour (see below for options)
1 cup Oat flour
2 tablespoons flax meal mixed in 1/4 cup tepid water
1/4 cup Wheat Germ
1 cup light brown sugar + 2 tablespoons for topping
1 cup *pumpkin puree
1 cup fresh cranberries + 1/4 cup chopped for topping
1 cup walnuts chopped + 1/4 cup for topping
1/4 cup oil
1/4 cup applesauce
1/2 tsp Kosher salt
1 tsp baking powder
1/2 tsp baking soda
1 1/2 teaspoon pumpkin pie spice OR 1/2 t cinnamon, 1/4 t ground ginger, 1/8 t allspice, 1/8 t nutmeg
Putting it all Together:
Pre-heat oven to 400F. Prepare muffin pan by lightly rubbing Crisco on the inside of the tins and then lightly dusting flour over the inside of tins. * Crisco doesn't absorb into the batter like butter, oil or baking spray's.
In a large bowl, combine all dry ingredients. In the bowl of a stand mixer beat oil, applesauce and sugar. Add egg, beat until well combined. Add pumpkin beat 2 more minutes. Add dry ingredients half at a time. Mix to combine. Fold in cranberries and nuts, don't over mix.
Spoon batter into muffin tins almost to top. In a small bowl combine chopped cranberries, chopped walnuts and brown sugar. Sprinkle onto top of muffins. Bake at 400F for 20-23 minutes until toothpick comes out dry. Remove from oven and let cool on a wire rack.
* Important Health Note on Whole Grains
Whole grains are cereal grains that contain germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while refined grains generally will not sprout. Wholemeal products are made by grinding whole grains in order to make wholegrain flour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.
Wholegrain products can be identified by the ingredients list. Typically, if the ingredient lists "wholewheat," "wholemeal," or "whole corn" as the first ingredient, the product is a wholegrain food item. On the other hand, terms such as "enriched" and "bromated," among others, could indicate that the food lacks wholegrain. Whole grains are healthier than their enriched counterparts.
*** "Wheat flour" (as opposed to "wholegrain wheat flour" or "wholewheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% whole grain. Many breads are colored brown (often with molasses) and made to look like wholegrain, but are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, fiber is not indicative of whole grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content
* Common whole grains include:
WheatOatBarley - Hulled and Dehulled (not Pearl)MaizeBrown riceFarroEmmerEinkornRyeSpeltMilletQuinoaAmaranthTriticaleTeffSprouted Grains