Gluten Free Pumpkin Muffins

Why Gluten Free and Dairy Free Pumpkin Muffins?

Gluten free can be such a disappointing term. Usually that means, delicious items are out of reach. When I started my PCOS journey, I started experimenting with a low carb lifestyle which you can read about here. My diet journey has developed a tremendous amount, and while I still avoid most carbs, processed food, and gluten, I do sometimes indulge. That said, I'm better off, when I eat a lower carb and lower gluten lifestyle.

One thing I've been deeply upset about is that low carb means fewer sugary sweets. I've always had a sweet tooth, and saying no is especially hard during the winter months.

As soon as fall hits, I want all things brown sugar and pumpkin pie spice. I'd eat pumpkin pie filling with a spoon if I could. Growing up, we didn't save pumpkin pie for Thanksgiving only. One of my fondest memories is of my mother making pumpkin pie for Halloween. Every year it was a tradition, and we'd eat pumpkin pie a fair amount honestly. It's a flavor I really love that has a major nostalgia factor.

That smell wafting through the house is one of my favorites, and I just had to figure out a way to do an easy gluten free pumpkin muffin. No one has the time to dedicate to complicated recipes so here is a gluten free pumpkin muffin recipe.

In theory you can substitute gluten free flour (and not use almond flour), and even make it completely vegan (keeping it egg free with a chia egg which is simply chia seeds and water or using flax eggs). I like the combination of eggs and a chia egg for fiber.

I started making these almond flour pumpkin spice muffins, which are just sweet enough to address your cravings, are high in fiber and won't derail your daily net carb limit. I find they're just the ticket to brighten up a wintery day.

Pumpkin Muffin Recipe

• 1 1/2 cups blanched almond flour

• ½ teaspoon salt

• 3/4 teaspoon baking soda (not baking powder)

• 2 1/2 teaspoons ground cinnamon (feel free to use pumpkin pie spice if it's easier)

• 1/2 teaspoon ground cloves

• 1/2 teaspoon ground all spice

• 2 large eggs (if making vegan muffins, make these chia eggs)

• 2 chia eggs (each “egg” = 1 TB chia, and 2.5 Tb water, let sit for 5 mins)

• 3/4 cup canned pumpkin puree

• 1/4 cup pure maple syrup (instead of brown sugar or coconut sugar)

• 1 teaspoon pure vanilla extract

Set oven to 350 degrees F.

Mix everything together to make teh muffin batter and line or grease with nonstick cooking spray (I like avocado oil) a 12 cup muffin pan.

Pour muffin batter evenly into the 12 muffin cups.

Cook for ~25 minutes or until a toothpick comes out clean and the tops are a light brown.

You can also add pepitas (pumpkin seeds) on the top!

Serving size=1 muffin.

Nutritional information (with regular eggs):

Calories: 138 Total Fat: 9.1 g Total Carbs: 9.2g Total Fiber: 3.1g Net Carbs: 6.1g Protein: 5.1g

More Notes

Xanthan Gum

Many recipes will suggest xanthan gum when using gluten free flour. King Arthur Flour even adds it to their gluten free flour. However, if you're exploring a preservative free lifestyle, beware of all of the "gums". Especially if you have a digestive issue the gums can cause some less than desirable effects.

Storage

For storing, you know I don't love plastic so using a freezer bag is out. You can throw these in the freezer in a different container and they should be good for a few months. I find they don't usually last long enough for that even to be an issue...

How to eat

For eating, if you're not gluten free, try adding some butter (is there anything more delicious than melted butter?), or even some coconut oil. This great recipe doesn't really need anything additional, the moist crumbs speak for themselves, but there's always a way to enhance.

I shy away from dairy free/vegan butter because it tends to be filled with hydrogenated oils that I either can't pronounce, or ones that I can that I don't want filling up my arteries.

Again, oils are a delicate subject and I try to stick with only olive oil, avocado oil, and limited amounts of coconut oil (it's saturated)

Fresh out of the oven is best, but reheating works well in the toaster or microwave.

Cooking Spray

I'm very careful with my non-stick cooking spray. Industrial processed oils like canola might seem like they make things easier, but from a health perspective that's simply not true. You can use a flavorless oil, like avocado instead, and either spray some in the muffin tins, or just spread it around with your hands.

Muffin Liners

I don't use muffin liners usually out of laziness, but they're easy to use and might make clean up even easier.

Sugar

Sugar is a tricky topic. Your body does digest some sugars differently than others, but I really do try to avoid white sugar at all costs. Coconut sugar has a lower glycemic index than traditional white sugar, but should still be treated as just that, a treat. I like maple syrup because of its flavor, but just because it's "natural" doesn't actually make it healthier. I actually try to lower the amount of sugar I put into my baking nowadays. Use the one that you like (it is for flavor after all), and don't worry too much about the glycemic load.

Blood Sugar Regulation

The reality is, even the best gluten free muffins if they have sugar, may have an impact on your blood sugar. Here are ways to help:

1) Eat them with a protein or fat. A nut butter like almond would pair super well and help enhance that pumpkin spice flavor

2) Eat them after a meal, not on their own. Maybe treating these gluten free pumpkin muffins as a dessert is better than a stand alone meal or snack. The goal is to limit the blood sugar bump. That isn't to say there aren't beneficial flavors and vitamins (canned pumpkin is great for you). But even the best of the gluten free baked goods, have sugar and carbs and need to be treated with some delicacy

Enhancements

Feel free to experiment with this recipe! Maybe make them pumpkin chocolate chip muffins by adding mini chocolate chips, or throw in some chopped walnuts. I'm a bit of a purist and like to taste that pumpkin purée on its own without additional flavors, call me crazy. Other ideas include sprinkling cinnamon sugar on top, or even using wheat flour (or a mix of flours). For those of us with PCOS, gluten free flours are the best course of action, but there are lots of ways to make this fit you and your family's needs. This recipe is meant to be a starting point for your gluten free food, but make it your own!