Delicious Pumpkin and Carrot Muffins packed with veggies rather than sugar!
With the leaves beginning to break loose from their summer holds and heading toward the earth in their both perfectly random and eloquent descent, I have an equal pull to head indoors and spend some quiet time and also to head outdoors.
When I am inside, I find myself spending time cruising more food blogs out there. And being that it’s the beginning of October now, it seems the food blog community has collectively gone pumpkin crazy. Rightfully so I say!! We enjoy pumpkin all year round at our house, but there’s nothing like the celebration of this beautiful squash in early fall.
My family and I really love these pumpkin muffins. They are moist, filling, and full of pumpkin and carrots. They are also made with one of my favorite flour combinations; coconut flour, arrowroot powder/starch (lightens loaf), and flax meal (improves texture and gives it a nutty flavor). They are just a touch sweet thanks to only 1/4 cup honey and a ripe banana. I really try to keep the sugar consumption low in our house, even if it’s from unrefined sources.
If you have kids that may dislike the look of shredded carrots in their muffins, try getting them involved in making these. Be prepared for spilled ingredients, some inaccurate measuring, and a good time. My kids (2 and 4) are always more excited to try something new if they had a hand in making it! Breakfast with my kids is never complicated – a muffin like these or homemade granola, berries or other, and a few nuts.
- Coconut Flour – This is a great article by Dr. Sarah Ballantyne (Paleo Mom) contrasting coconut flour and almond flour. It also tackles the topic of baking with unstable omega-3 fatty acids in flax in bullet point 3. I must also note that I much prefer coconut flour, almond flour and teff flour when making gluten-free baked goods. I strive to keep starches relatively low as well as arsenic levels (high in rice flour).
- Flaxseed Meal – Also, a note about flaxseed meal. I used to avoid baking with it as I read that its omega-3 fatty acids were unstable to heat and would oxidize causing free radicals (basically no longer are helpful, but actually harmful). However, I’ve found some great nutritionists and doctors who have looked studies showing that it is alright to bake with flax meal, which I’m quite excited about. Flax meal adds great texture and nuttiness to any baked good!
Special Diet Modifications:
- Paleo – Flax meal is allowed in the Paleo diet, however some individuals don’t do well on it. If this is you, substitute with almond flour.
- GAPS and SCD – These muffins are also an easier conversion for you! Remove the arrowroot and replace the flax with almond flour. The muffins will be slightly more dense, but will still come out great.
Pumpkin Spiced Carrot Muffins
- 3/4 cup coconut flour
- 1/4 cup arrowroot powder can substitute tapioca flour, but not potato starch/flour
- 1/4 cup flax seed meal flax meal
- 2 teaspoons cinnamon 3 teaspoons of pumpkin spice mix can be used instead of following spices
- 3/4 teaspoon nutmeg
- 1/2 teaspoon cardamon
- 1/4 teaspoon ginger
- 1/4 teaspoon cloves
- 1/4 teaspoon salt
- 1 teaspoon baking soda
- 1/2 cup coconut oil melted
- 3 eggs room temperature (leaving them out for 15 minutes warms them up enough)
- 3/4 cup pumpkin puree
- 1/4 cup maple syrup
- 1 ripe banana mashed
- 1 tablespoon apple cider vinegar can substitute white wine or champagne vinegar *
- 3/4 cup carrot peeled and grated (about 1 large carrot)
- pumpkin seeds optional topping
Begin melting coconut oil and warming eggs.
Grease muffin tin.
Preheat oven to 350.
Grate carrot(s), set aside.
Mix coconut flour, arrowroot powder, flax, spices, salt, and baking soda together in a large bowl.
Whisk coconut oil, eggs, pumpkin, maple syrup, banana and apple cider vinegar in another large bowl.
Mix dry and liquid ingredients together until well combined.
Fold in carrots.
This batter is not a super moist one, don't worry. Using an ice cream scoop or large spoon, scoop batter into greased muffin tin. Add pumpkin seeds as a garnish now if desired.
Place in the oven and bake for 30 minutes.