Recipe: Healthy Pumpkin Muffins

Makes: 12 muffins | Prep time: 10 min | Bake time: 20 min

🌱 Ingredients

• 1 3⁄4 cups whole wheat flour (or half oat flour)

• 1 tsp baking soda

• 2 tsp pumpkin pie spice (or cinnamon, ginger, nutmeg)

• 1⁄2 tsp salt

• 1⁄2 cup pumpkin purée (unsweetened)

• 2 eggs (or flax eggs for plant-based)

• 1⁄2 cup unsweetened applesauce

• 1⁄3 cup maple syrup or honey

• 1⁄4 cup olive oil or melted coconut oil

• 1 tsp vanilla extract

• 1⁄2 cup unsweetened almond milk (or milk of choice)

• Optional: 1⁄2 cup walnuts/pumpkin seeds, 1⁄4 cup dark chocolate chips, or 1⁄4 cup dried cranberries

👩🍳 Directions

1. Preheat oven to 350°F. Line or grease 12 muffin cups.

2. Whisk dry ingredients in a bowl: flour, baking soda, spices, salt.

3. In another bowl, mix wet ingredients: pumpkin, eggs, applesauce, maple syrup, oil, vanilla, milk.

4. Combine wet + dry until just mixed. Fold in optional add-ins.

5. Scoop batter into muffin cups.

6. Bake 18–22 min, until a toothpick comes out clean.

7. Cool and enjoy!

💡 Food as Medicine Benefits

• 🎃 Pumpkin: Vitamin A + fiber for brain + gut health

• 🌾 Whole grains: Steady energy + B vitamins for focus

• 🌰 Nuts & seeds: Omega-3s + magnesium for mood and memory

• 🍯 Natural sweetener: Gentler on blood sugar than refined sugar

✨ Tip: Freeze extras and reheat for a quick brain-boosting breakfast or snack

Download the PDF Here --> Healthy Pumpkin Muffins (PDF)