About Me

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I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Friday, October 22, 2010

Pumpkin Pie Muffins

It is pumpkin season and I have been hard at work to find some great things to do with pumpkins that doesn't have a ton of added sugar and calories. Have you ever tasted cooked pumpkin without added sugar?? Well, it is not very tasty (in my opinion anyway). It needs some spices and sweetness to make it palatable. But when you find the right mix of pizazz it can be magical. Can you tell I like pumpkins. Well, I do ;O) 
I have been on a mission to create pumpkin recipes that have minimal sugar (and using natural sugars) and calories but still taste amazing! And I believe I have been successful.
These pumpkin pie muffins are gluten free, high in fiber, low calories, and taste amazing! Try them for yourself.
The almighty pumpkins nutritional  highlights are that it is very low in calories, fiber packed and a great source of beta carotene.
I actually took a trip to my local farmers market, bought a fresh pumpkin, seeded it, roasted it and then made my own puree. You can also purchase canned pumpkin.
I have another pumpkin recipe coming next week. Stay tuned!
3 eggs
2 tbsp coconut oil or butter
¼ cup coconut milk or unsweetened almond milk
¼ cup pumpkin puree
10 drops of stevia + 1 tbsp agave or maple syrup OR 2 tbsp of agave syrup or maple syrup
¼ cup +2 tbsp coconut flour
¼ tsp baking powder
Pinch of sea salt + 1 tbsp of pumpkin spice

Preheat oven to 350F.
Process eggs, coconut oil, milk, pumpkin puree, stevia and agave syrup in a food processor. Pulse until combined. Add in coconut flour, baking powder, sea salt and pumpkin spice. Pulse until well combined.
The batter is thick! Fill 6 muffin tins (grease the pan with some coconut oil or butter) just over half way. Bake for about 15-20 minutes. Until muffins are set and the edges become golden brown.

Please note: You can purchase Organic Coconut Flour from the Bulk Barn. If you are celiac, you should purchase pre-packed gluten free flours do to risk of cross contamination. But for the rest of us, this is a much more cost effective way to purchase coconut flour.

These muffins contain 108 calories each + 4 grams of fibre + 4 grams of protein.

What is your favorite fall vegetable and how do you like to enjoy it????


  1. Hi Jamie, Fall time makes me think of comfort food. As a kid, my family always made baked beans at this time of the year. I realize now that probably why I liked them so much is because they were loaded with sugar. Can you suggest any healthier ways to cook this dish?

  2. I will look into that for you Leslie.
    Thank you for your comment :O)