Butternut Chip Muffins
I make these with canned butternut squash, but it’s easy to make your own purée: pierce a squash with a knife, bake 45-60 minutes in a 350 F oven (or until a knife inserts easily) and let cool. Slice in half lengthwise, scoop out seeds and spoon out flesh. Mash with a fork or purée in a food processor. (Use extra purée to make Butternut Squash & Apple Soup!)
Alternatively, substitute pumpkin purée for squash. Fact: Canned pumpkin has more beta carotene (the antioxidant vitamin that counters UV damage) than fresh!
- 1¾ cup whole grain flour (e.g., oat, whole wheat pastry, light spelt)
- 6 Tbs ground flaxseed
- 1½ tsp baking powder
- ½ tsp baking soda
- 2 tsp cinnamon
- ½ tsp sea salt
- 1 cup butternut squash purée
- 1/3 cup maple syrup
- ½ cup unsweetened applesauce
- 1 large egg
- ½ cup unsweetened almond milk
- 1 Tbs vegetable oil (e.g., olive, coconut)
- 1/3 cup chopped walnuts
- 1/3 cup mini chocolate chips
- Preheat oven to 375 F. Line 2 muffin pans with parchment paper liners.
- In a large bowl, whisk flour, flaxseed, baking powder, baking soda, cinnamon and salt. In a medium bowl, whisk pumpkin, maple syrup, applesauce, egg, milk and oil.
- Add wet mixture to dry ingredients; stir until just combined. Fold in chocolate chips and nuts.
- Divide batter among muffin cups. (Fill empty cups with water to ensure even baking.) Bake 20 minutes or until a toothpick inserted into the centre comes out clean.
- Let cool 10 minutes, and then transfer muffins to a wire rack to cool completely. Makes 16 large muffins. If desired, bake in mini muffin tins (reduce baking time by 5 minutes).
Per muffin: 187 calories, 8 g fat (2 g sat, 0 g trans), 161 mg sodium, 4 g fibre, 5 g protein