Banana Apple Pumpkin Muffins

Part 2 of making brinner was baking these muffins. The girls just raved at how flavourful and moist they came out and gluten&eggyolk-free Sophia was even able to enjoy them.

INGREDIENTS

  • 1 1/4 cup large flake oats
  • 1/2 cup oat bran
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 3/4 teaspoon stevia powder
  • 1 cup pumpkin puree
  • 1 ripe medium banana, peeled and mashed
  • 1/2 cup plain low-fat yogurt
  • 1/4 cup honey or maple syrup
  • 1/4 cup vegetable oil
  • 2 egg whites (or 1 whole egg)
  • 1 tsp vanilla extract
  • 1 green apple, chopped
  • 2 tbsp orange zest (optional)

DIRECTIONS

  • Grind oats into a flour in a food processor.
  • Mix all dry ingredients in a large bowl.
  • Mix all wet ingredients, expect for chopped apple and orange zest, in a medium bowl.
  • Add wet mixture to dry ingredients and stir until moist. Fold in apples.
  • Distribute batter into 12 silicone muffin cups or muffin tin. Sprinkle with orange zest.
  • Bake at 375 degrees Fahrenheit for 20 minutes or until an inserted toothpick comes out clean.
  • Remove from oven, let cool for 5 minutes and enjoy!

NUTRITIONAL INFORMATION

Makes 12 servings.

Per serving: 143 calories, 22 g carbs, 10 g sugar, 6 g fat, 4 g protein, 3 g fibre

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Tofu Pumpkin Pie with Whole Wheat Crust

Dave absolutely loves pumpkin pie – he’d eat the entire thing in one sitting if I let him – so I thought I’d treat him over the weekend with a healthy experiment: tofu pumpkin pie. Surprisingly, there isn’t even the slightest taste of tofu in this dessert; it really could fool anyone!

I’ll admit I was a little intimidated making my first pie, but this was actually really easy (partly since the filling is a dump-all-into-a-blender type).

The Whole Wheat Crust

I was quite lucky to find whole wheat pastry flour at my neighbourhood grocer – the big guys don’t normally carry it. Whole wheat pastry flour is supposed to be better for lighter baked goods. It has slightly less protein (thus less gluten) than all purpose flour which allows it to achieve a flakier texture.

This is my first attempt at making a pie crust, and I must say, I didn’t do too bad a job. The crust can be used for sweet or savoury pies or quiche.

INGREDIENTS

  • 1 cup whole wheat pastry flour
  • 2 tsp coconut palm sugar
  • 3/4 tsp salt
  • 4 tbsp vegetable oil
  • 3 tbsp 2% evaporated milk (or 5 tbsp milk)

DIRECTIONS

  • Place all ingredients in a medium bowl and mix (hands work best) until moistened.
  • Form dough into a ball and roll out to 0.5 cm onto a floured countertop.
  • Carefully peel crust from countertop and place into greased 9 inch pie dish.
  • Pat down starting in centre moving out to sides.
  • Set aside and wait for pie filling!

NUTRITIONAL INFORMATION 

Makes 8 servings.

Per serving:

124 calories, 13 g carbs, 1 g sugar, 7 g fat, 2 g protein, 2 g fibre

The Tofu Pumpkin Filling

With simply pumpkin, tofu, a bit of sugar and spices, this filling is vegan-friendly. Though I added evaporated milk to the crust, the pie can be made vegan if you use a vegan crust.

INGREDIENTS

  • 1 – 16 ounce can pureed pumpkin
  • 1 package (85 g) soft tofu
  • 1/3 cup coconut palm sugar
  • 3/4 tsp stevia powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1 unbaked pie crust

DIRECTIONS

  • Preheat oven to 450 degrees Fahrenheit
  • Place all ingredients, expect for the pie crust, into a blender and puree.
  • Pour contents into pie crust.
  • Bake for 15 minutes, reduce oven temperature to 350 degrees and bake for another 25 minutes or until an inserted toothpick comes out clean.
  • Let pie cool completely before serving. Plate and add a dollop of greek yogurt on top. Enjoy!

NUTRITIONAL INFORMATION

Makes 8 servings.

Per serving (excluding crust):

81 calories, 15 g carbs, 2 g sugars, 1 g fat, 3 g protein, 1 g fibre

205 calories for a piece of pie is pretty good in my mind!

Healthy Apple Pumpkin Muffins

I’m in no way a blogger, but made this made these muffins today, took a bite and though they were so darn delicious that it must be shared. It’d be selfish if I didn’t! And who knows, maybe I’ll actually take to like this blogging thing…

I found this recipe here, but made a few changes. My mother had recently been down in Florida and brought back some coconut palm sugar for me. It’s a one-to-one substitute for sugar, but is low on the glycemic index so it doesn’t spike your blood sugar and make you crave sugar half an hour later, though I can’t guarantee that you won’t be craving another one of these muffins after you try one… I’m guilty of wolfing down two in about four minutes…

Image

Sorry about the terrible photo, I wasn’t planning on making a post, so I only used my phone to snap this one.

INGREDIENTS

  • 2 1/2 cups rolled/flake oats
  • 1/2 cup coconut palm sugar (or sugar, agave nectar or honey, you choose!)
  • 1/4 cup stevia (I use this one, which isn’t pure stevia, so cut back as necessary if you have the concentrated stuff)
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ground cloves
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 cup canned pumpkin puree
  • 1/4 cup vegetable oil
  • 1/4 cup applesauce
  • 1 tsp vanilla extract
  • 1/3 cup plain nonfat greek yogurt
  • 2 cups peeled, cored and chopped apple

DIRECTIONS

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Grind oats into a flour in a food processor or blender.
  3. In a large bowl, stir together oat flour, sugar, stevia, spices, baking soda and salt. In a separate bowl, mix together eggs, pumpkin, oil, applesauce, vanilla and greek yogurt. Add pumpkin mixture to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into 12 muffin cups.
  4. Bake in for 40 minutes, or until a toothpick inserted into a muffin comes out clean.

Makes 12 servings.

NUTRITIONAL INFORMATION

Per muffin:

Calories   183

Carbs 26 g

Sugar 8g

Fat 7g

Protein 5g

Fiber 3g

Would love to hear what you think!