Mom’s Pumpkin Bread (gluten & grain free)

April 28, 2017
Mom's Pumpkin Bread

When I was a little girl, one of my favorite things was pumpkin bread – I would look forward to the fall when my mom would make her famous recipe – it was so moist and delicious.  I still love pumpkin bread – but I don’t eat wheat or gluten any more – so I can’t make my mom’s recipe exactly.

But I di use her recipe for inspiration!  This recipe is based on the pumpkin bread that my mom used to make me when I was a kid – except this one is gluten and grain free.  Instead of regular flour, this pumpkin bread is made with cassava flour – which is a root vegetable that is also known as a yuca root. Cassava is both grain and gluten free!!  Learn more about cassava flour.

Although it does have organic sugar, this recipe has quite a bit less sugar than my mom’s original recipe (and most other pumpkin bread recipes) – and you could probably even reduce the sugar content by swapping some 1/2 cup of the sugar for 2 Tablespoons of stevia (I might try it next time).

This recipe even passed the kid test –  my kids loved it and gobbled it up (and they are not always big fans of gluten or grain free recipes)!!

Ingredients:

  • 1/2 cup unsalted organic butter (1 stick), softened
  • 1/3 cup avocado or coconut oil
  • 1 and 1/2 cup organic cane sugar  (or you could swap out 1/2 cup of the sugar for 1 Tablespoon of organic stevia – so use 1 cup of sugar and 1 Tablespoon of powdered stevia – I like the brand Pyure)
  • 3 eggsOtto's Cassava Flour
  • 1 can of pumpkin puree
  • 2 cups cassava flour
  • 1 teaspoon vanilla
  • 1/2 teaspoon salt (I use Real Salt brand)
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon gound nutmeg
  • 1/4 teaspoon ground ginger

Directions:

  1. Preheat oven to 325 degrees.
  2. Grease 3 mini bread mold tins.
  3. Sift together the dry ingredients, set aside.
  4. Cream together butter, oil and sugars – mix until creamy.
  5. Then add eggs one at a time, mixing well until it is creamy and a light yellow.
  6. Mix in pumpkin puree & vanilla.
  7. Add in dry ingredients to wet (about 1 cup at a time) – mixing gently.
  8. Pour into greased mini bread molds.
  9. Put into the preheated 325 degree oven for about 50 minutes – or until a toothpick comes out clean. If using regular size bread molds, cook longer – about 60 mins.

Prefer banana bread?  You can substitute 3 ripe bananas for the pumpkin in this recipe to make banana bread! 

Articles:

Cassava Flour: The Best Grain-Free Baking Alternative?

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Cranberry Orange Flax Muffins

December 9, 2016
Orange Cranberry Muffins

I was walking by the bakery section of the grocery store and got a whiff of fresh baked muffins. I knew I had to bake some muffins when I got home (those store muffins have about 8 teaspoons of added sugar – more than a woman should have all day long!).

I have a fool proof recipe for Flax Raisin muffins that I have made many times, but I decided to take that recipe and spruce it up with orange and dried cranberries!  And since I have been really getting into essential oils lately – I thought – instead of grating orange peel, why not just use a few drops of orange essential oil instead?  They turned out amazing!! I hope you enjoy them!

Orange Cranberry Flax Muffins (free of wheat, gluten & grains)

Ingredients:

  • 3 organic eggs
  • 1/4 cup coconut oil (melted)
  • 1/2 cup coconut sugar (could use a combination of coconut sugar and stevia if you like)
  • 2 Tablespoons fresh orange juice
  • 2 teaspoons of vanilla extract
  • 1 cup of ground flax meal
  • 2 teaspoons of ground cinnamon
  • 3-4 drops of orange essential oil* (or you could add 1-2 teaspoons of zest)
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup dried cranberries (you could add 2/3 cup if you like more)

Optional – sprinkle a little cinnamon coconut sugar on the tops before baking them.
*Always make sure to use high quality certified therapeutic grade essentail oils if ingesting them.

Cranberry Orange Flax Muffins

Directions:

  1. Preheat oven to 350 degrees.
  2. Melt the coconut oil.
  3. Lightly grease mini-muffin pan with some coconut oil (or line with muffin papers – I tend to like this best – less mess to clean up)
  4. Mix together the eggs and coconut sugar till well combined, then add in and mix together the rest of the ingredients – folding in the dried cranberries last.
  5. Put into prepared muffin tin and put into the preheated oven (I sometimes press some dried cranberries in top because they are pretty).
  6. Bake for about 15 mins.
  7. Remove and allow to cool.
  8. Serve & enjoy! These are extra yummy with a little grass fed butter on them.

If you are interested in learning more about essential oils contact sara@rebalancelife.com

 

Signature

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Tiger Nut & Cashew ‘Horchata’

September 11, 2016
Cinnamon Cashew Milk

I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels.  So this would be a great bedtime snack – because it could help you get a good night’s rest!  But it is also great during the day because resistant starch helps to provide long lasting energy too.

Ingredients:screen-shot-2016-09-11-at-10-00-30-am

  • 1/2 cup coconut water
  • 1/2 cup water
  • 1 rounded teaspoon of cashew butter
  • 1/2 teaspoon of vanilla extract
  • 1 Tablespoon of Tiger Nut Flour
  • cinnamon – to taste (I use about 1/4 teaspoon)
  • pinch of Real Sal
  • 1-2 cubes of ice if desired to chill
  • Optional – 1/2 scoop of vegan vanilla protein powder (such as Warrior Blend or Pure Lean Protein)

Directions:

Put the liquid into the blender, add the cashew butter and blend it thoroughly to make into a milk.  Add the Tiger Nut flour (and protein powder if using) and let it sit for a couple minutes to soak.  Then add the vanilla, cinnamon, and pinch of salt  – blend well.  Add a cube or two of ice if you wish to chill it, blend again.

Pour into a glass and serve.  Give this a try before bedtime and see if you don’t sleep like a baby!!

In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even potentially lowering the risk of colon cancer!  To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.

screen-shot-2016-07-12-at-5-59-35-pm

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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The “Frosty”

June 12, 2016
The "Frosty"

As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious – it just takes a little ingenuity in the kitchen!!  I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!

When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at it’s best.  Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn and feel like crap in the end.  Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that?  Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more.

To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).

This smoothie is a delicious recovery drink for athletes too!

Ingredients:

  • 1/2 cup unsweetened coconut milk, cashew milk, or another alternative milk (you can replace this with water or coconut water if you wish)
  • 1/2 cup coconut water
  • 1 scoop of vanilla protein powder (such as Warrior Blend)
  • 1-2 Tablespoons white chia or flax seeds
  • 1/2 of an avocado (makes light and creamy and richer)
  • 1 spoonful of cashew butter (optional)
  • 1/2 teaspoon vanilla extract
  • 2 – 3 Tablespoons of raw cacao powder (use more if you want it darker chocolate, less will be lighter)
  • 1/2 of a frozen banana (I freeze them slightly green tipped – lower in sugar and higher in beneficial resistant starch)
  • a few drops of Stevia or a natural Stevia/Monk Fruit sweetener blend if you want it sweetened a little, or a touch of your favorite natural sweetener
  • Ice cubes to chill and thicken
  • Small pinch of Real Salt or Himalayan salt (brings out the flavors and sweetness and adds trace minerals – but just a pinch, so it does not taste salty!!)

Directions:

  1. Put the liquid into the blender, add the chia seeds, allow to soak & hydrate for approx. 3-5 mins.
  2. Put the rest of the ingredients into blender, blend.
  3. Add desired amount of ice to thicken, blend.
  4. Taste & adjust for sweetness.
  5. Pour into a glass, and drink (or eat with a spoon) right away.

This recipe is one of 60 recipes from the Break up with Sugar online program.

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Copyright © 2016 Rebalance Life, all rights reserved

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Chive & Zucchini Mini Baked Omelettes

May 3, 2016
Muffin Tin Omelettes

I love making these mini omelettes in  muffin tins – because they are easy and you always have leftovers.  These are easy enough to get the kids involved – so why not make a batch for Mom for Mother’s Day?  Bonus – because this makes quite a bit, there should be leftovers so mom won’t have to make breakfast on Monday either!! 

Ingredients:

  • 9 large organic free range eggs
  • 1 medium sized organic* zucchini, grated (diced asparagus or broccoli would work great too)  – approx. 3/4 cup
  • 3/4 cup of chopped baby spinach (about 3 handfuls before chopping)
  • chopped fresh chives – about 1 Tablespoon (add more if you like more!)
  • 1/2 teaspoon of high quality salt
  • 1/4 cup of water

Optional:

  • 1/2 cup of grated cheese
  • 1-2 slices of bacon or ham, chopped

Optional for serving:

  • Salsa (I like green salsa with this) or hot sauce
  • Avocado slices
  • Roasted new potatoes

Other good veggies to include in these:  onions (I sauté these first), chopped tomatoes, red peppers, or your favorite.

Eggs in muffin tinsDirections:

Preheat the oven to 350 degrees

  1. Grease a 12 cup muffin tin with butter or avocado oil
  2. Grate the zucchini.
  3. Finely chop the chives and chop the spinach
  4. Crack the eggs into a large bowl, add the water, and lightly whip.
  5. Add in the salt, zucchini, spinach, chives, and any other ingredients you choose.
  6. Spoon evenly into muffin tins (should come up about 3/4 of the way – leave some room, as these will poof up).
  7. Bake for about 17 mins.
  8. Take out of the oven and serve!

 

  • I recommend using organic zucchini because zucchini can be GMO.

 

Signature

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Quick Cinnamon Vanilla Cashew Milk

April 12, 2016
Cinnamon Cashew Milk

 

I am not one to drink a glass of milk for a snack – unless it is cashew milk! For some reason – I just love a nice cold glass of cashew milk.  If I add a little cinnamon and vanilla to it – it is a serious treat! You could also add a teaspoon or two of raw cacao powder to make this a Mexican Chocolate Milk.  This milk is great in coffee, and also quite filling and satisfying due to the healthy fats and protein. The cinnamon supports healthy blood sugar levels too.

And best of all – this recipe whips up in about 3 mins too!  Why buy store-bought milk (many of which contain the questionable ingredient carrageenan) when you can make it at home in 3 mins?

Quick Cinnamon Vanilla Cashew Milk:

makes one 8 oz. glass of milk (store any leftover in refrigerator for up to 2 days)

  • 1 cup of water
  • 2 rounded teaspoons of raw cashew butter (available at most health food stores)
  • 1/3 – 1/2 scoop of vanilla protein powder (I like Warrior Blend Vanilla).
  • pinch of Himalayan salt to taste (omit if using salted nut butter)
  • vanilla extract – to taste (I like about 1/2 teaspoon)
  • cinnamon – to taste (I prefer Ceylon cinnamon – and used about 1/4 teaspoon)
  • 2-4 ice cubes (to make milk cold)

Put everything except the ice into the blender and blend well to combine.  Add in the desired amount of ice cubes – blend again – and pour into a glass.  Add a sprinkle of cinnamon on top if desired.  You could also omit the vanilla and cinnamon if you needed a plain/savory milk for recipes.

Want to make cashew milk using the nut (not nut butter), and find out how to increase the calcium and fiber content?  Click to learn more about The Best Alternative Milk!!

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Sara’s Green Lemonade

March 8, 2016
Sara's Green Lemonade

There is nothing more refreshing and energizing in my mind than a freshly pressed detoxifying green juice!!

This green lemonade recipe is my go-to favorite juice – it features alkalizing lemons & greens, warming & soothing ginger, a little sweetness and detoxifying malic acid from the granny smith apples, heavy metals-detoxifying parsley, and the celery adds organic sodium – a very important electrolyte for proper hydration and muscle/nerve support.

Metabolism-Boosting Green Lemonade

Ingredients (makes about 24 oz. of juice):

  • 1-2 organic granny smith apples
  • Peeled ginger (I like mine to have a strong ginger flavor – so to use about a 3 inch piece)
  • 1-2 organic lemons (most of peel removed – including some of the peel adds in vitamin C and a stronger lemon flavor)
  • 6-7 organic kale leaves
  • 1 organic romaine heart
  • a small bunch of organic parsley
  • 1 small organic cucumber
  • 2-3 celery stalks
  • 1 teaspoon of avocado oil, or 2 teaspoons of chia seeds (stir in and allow to soak)*

Directions: Put everything (except the avocado oil/chia seeds) into the juicer.* Pour desired amount into a glass, save the rest in a glass jar in refrigerator up to 1 day. Stir in the avocado oil (or if using chia seeds – stir and allow them to soak 3-5 minutes before drinking).  *If you don’t have a juicer – use your blender and strain out the pulp if you like!

*Why add the chia seeds or avocado oil to this drink?
Many of the vitamins in a green drink are fat soluble, so in order for them to be properly absorbed, there needs to be a carrier – a fat source. The fat also helps to keep the blood sugar stable, which is important for a healthy metabolism. You could also have this juice with a handful of almonds, half an avocado, or you could take your fish oil supplement too!

Read more: The Key Ingredient Your Green Juice is Missing.

**Note: when making juice – I highly recommend using only organic ingredients – because each 8 oz. serving can contain 2 pounds of produce – and conventional fruits and vegetables can be treated with pesticides (especially important for the Dirty Dozen and anything that you do not remove the peel).  Also – make sure to rinse (or peel) your ingredients before juicing. **

Sara Vance Juicing

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Mini Banana Muffins (Grain Free)

February 12, 2016
Mini Banana Muffins (Grain Free)

These “better for you” banana muffins are easy to make and instead of being full of white flour, they use ground flax seed*, which is rich in ALA omega 3s.  They are high in protein due to the eggs and nut butter, and have way less sugar than most muffins.

Ingredients:

  • 1/3 cup of nut butter (I used cashew butter – found at Trader Joes)
  • 2 and 1/2 ripe bananas
  • 2 large free range eggs
  • 1/4 cup maple syrup
  • 1 tsp. vanilla
  • 1/2 tsp. baking soda
  • 1/2 tsp salt (add a little more if using unsalted nut butter)
  • 1 cup ground flax
  • 1 TBS. virgin coconut oil (soft or melted – plus more to grease muffin tin – if not using muffin papers)

Optional additions (fold these in later after mixing together the above):

  • 1/3 – 1/2 cup mini chocolate chips (I like Enjoy Life brand)
  • 1/3 – 1/2 cup chopped nuts (walnuts work great, so do pecans)

Directions:

  1. Preheat oven to 375.
  2. Mix together the ingredients in a blender, food processor, or using a mixer.
  3. Gently fold in your chocolate chips and/or nuts – or you can just press them into the top after pouring the batter to the muffin tin.
  4. Grease mini muffin tin, or line with muffin papers.
  5. Fill batter almost to the top. Top with additional mini chocolate chips if desired.
  6. Bake in the middle of the oven for about 17 minutes.

Omega 3 fats are delicate.  Make sure to buy cold pressed ground flax and store it in your refrigerator to prevent oxidation. 

Note – if you are used to super sweet muffins – these might not taste sweet enough at first – but once you get used to eating less sugar – these will taste plenty sweet enough!  It takes time to adjust your taste buds to enjoying less sweet foods.

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Buckwheat Crepes

January 6, 2016
Sara's Buckwheat Crepes

Can crepes change your life? These crepes are so easy, delicious, and versatile. So yes – I think these crepes just might! 

I can whip them up in a few minutes, and then I have some on hand to use as a wrap, they make a nice after school snack for the kids, and are great for breakfast, lunch, or dinner!

Commonly thought of as a grass/grain, buckwheat is actually a fruit seed which is related to rhubarb, and is gluten free.

The nutritional benefits of buckwheat include: manganese, magnesium, copper, B6, pantothenic acid, niacin, folate, thiamin, choline, D-chiro inositol, which can support healthy blood sugar, and bioflavinoids which supports healthy blood vessels.

Ingredients:

  • 1 cup buckwheat flour
  • 2 eggs (organic, free range)
  • 1 cup milk (your choice – almond, coconut, raw cow or goats milk)
  • 1/4 cup water
  • 1/2 tsp. salt
  • 2 Tbs. butter (melted)

Directions:

  1. Mix together the wet ingredients and salt, then stir in the flour, and then add the melted butter.
  2. Warm up your crepe pan on medium-high heat.
  3. Then drop the pan temperature to just above medium, and using a 1/3 cup measuring cup – Screen Shot 2016-01-05 at 6.22.38 PMscoop up the batter and pour it into the pan. Immediately – start to swirl the batter around the pan to coat the pan and get the crepe to reach the edges and be as thin as possible.
  4. Cook on one side for about 2 minutes, or until golden brown.
  5. Flip over and cook another 2 minutes more (approx.)  If adding warm toppings, add them right after flipping the first side over. Fold over and serve!

 

Topping ideas:

  • Smoked salmon with goat cheese  herbs
  • Ham, cheese, spinach and mustard
  • Banana slices with almond butter or NuttZo.
  • Butter and cinnamon with a sprinkle of coconut sugar.
  • Spinach, thinly sliced zucchini, sauteed mushrooms and onions, and pesto sauce.
  • Chicken, sauteed spinach and a garlic sauce.

 

This recipe is one of the many recipes in The Metabolism Summit Cookbook – one of the free gifts you get when you purchase The Metabolism Summit package!!  Join me Feb 1-8th for this free event.  Register here!!

MET16_banner_attend_600x150

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Grain Free Pumpkin Mini Muffins

October 29, 2015
Pumpkin Muffins - Sara Vance

I love the Fall – the leaves are changing, there is a bit of a chill in the air, and we get to pull out the sweaters. But perhaps one of my favorite things about the Fall – is pumpkin!

Pumpkin is a member of the winter squash family – an excellent source of fiber, which supports a healthy digestive system. The deep orange color of the pumpkin flesh tells us that it is a rich source of beta carotene (vitamin A) – which is important for healthy eyes, and boosts the immune system too (important this time of year).

Growing up, it just never quite feel like Fall until my mom made a batch of her pumpkin bread. Moist, delicious, pumkin-y and fragrant with spices. But her recipe was made with white flour, lots of sugar, and vegetable oil (the recipe actually calls for ‘salad oil’). So I decided to reinvent her pumpkin bread into these delicious grain free anti-inflammatory pumpkin mini muffins – with healthy coconut oil replacing the ‘salad oil’, ground flax and coconut flour in place of the white flour, and waaaay less sugar. Plus, these are also nut free for my friends that can’t have nuts.

The plethora of spices in these muffins fill the kitchen with the scent of cinnamon, nutmeg and cloves while they bake.

Mini Pumpkin Flax Muffins

Ingredients:

  • 2 organic eggs
  • 1/4 cup coconut oil (melted) – plus extra for greasing muffin tin
  • 1/4 cup organic sugar or coconut sugar (or a combination of coconut sugar and stevia if you like)
  • 2 Tablespoons water or milk (non-dairy or raw)
  • 2 teaspoons of vanilla extract
  • 1 cup of ground flax meal
  • 1 cup of pumpkin puree (use the rest for this amazing Pumpkin Cacao Chip smoothie)
  • ¼ cup of coconut flour
  • 1 Tablespoon of ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ginger
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup raisins (or 1/2 cup mini dark chocolate chips)

Directions:

  • Preheat oven to 350 degrees.
  • Melt the coconut oil.
  • Lightly grease mini-muffin pan with some coconut oil (or you can line with muffin papers)
  • Mix together the eggs, sugar, pumpkin, vanilla, spices, salt, baking soda, and baking powder till well combined, then add in and mix together the rest of the ingredients – folding in the raisins or chocolate chips last (or sometimes – I just press them into the tops of the muffins before putting them into the oven to bake).
  • Spoon into the prepared muffin tin and put into the preheated oven.
  • Bake for about 15 mins.
  • Remove and allow to cool.

Makes about 24 mini muffins.

Serve & enjoy!  These are extra yummy with a little grass fed butter on them. 

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63

http://healthyeating.sfgate.com/health-benefits-eating-pumpkin-puree-4645.html

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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