A HEALTHY Pumpkin Muffin Sweetened Completely with Fruit!!!
I love fall–the beautiful fall colors, the weather changing and the smell of warm spices permeating my house!
Pumpkin muffins are a must for fall! But most pumpkin muffin recipes have a TON of sugar… I wanted to create a HEALTHY pumpkin muffin recipe that I would feel good about giving to my kids… I sweetened these muffins with dates and applesauce–NO ADDED SUGAR!
Yes, having a healthy muffin with no added sugar is nice, but do they taste good? Will my kids actually eat them???
I had made these muffins right before dinner and told the kids that they could have some muffins after dinner. I went to take pictures of a few muffins in the better light by the window. When I turned back around I noticed that all the mini-muffins in the front row that had been cooling on the counter had a bite out of them! I think that someone (Ella) thought that I wouldn’t notice just a bite!
If that is not an endorsement for these muffins, I don’t know what is!!!
These muffins are so delicious, your family will never know they are healthy!
A healthy pumpkin muffin sweetened completely with fruit!
8 oz dates, pitted
1 c applesauce, unsweetened
½ c butter/ghee
1 T vanilla
15oz can pumpkin **remove 1 Tablespoon**
2½ c flour (Gluten free see note)
1 t salt
1 t baking powder
½ t baking soda
1 t cinnamon
½ t cloves
In a large bowl, combine flour (xanthan gum if gluten free), baking powder, baking soda, salt and spices
Check dates for pits.
In a food processor or blender, add dates, applesauce, butter/ghee, eggs, vanilla and pumpkin (be sure to remove the 1T!) . Process/blend until combined and date pieces are small.
Transfer to large bowl with dry ingredients, mix until combined
Line muffin pan with muffin cups, spoon batter into cups
Bake at 350° for 22-28 minutes for large muffins, 18-22 minutes for mini-muffins or until golden brown on top
Gluten free: I think plain oat flour is the easiest gluten free transition * 2½ c oat flour, lightly packed (300g) * 1 t xanthan gum Gluten free flour does not have the structure that regular flour has–I do not recommend making a loaf if using gluten free flour, it will be gooey in the middle (this is why I make muffins!!!)
Removing the 1T of pumpkin prevents the muffins from being too gooey and give the best balance of pumpkin to sweet ratio. I actually found this out on accident after many versions of gooey muffins when I used a half of a big can (29oz) and they turned out perfect!
Why these Fruit Sweetened Pumpkin Muffins are HEALTHY!
No Added Sugar
These Fruit Sweetened Pumpkin Muffins are sweetened with dates and applesauce. There is NO added, refined or concentrated sugar!!! Added sugar spikes blood sugar and overwhelms the liver and is stored as fat.
Pumpkin, dates and apples have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
These Fruit Sweetened Pumpkin Muffins contain no gluten if using gluten free flour.
Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
Supports a Healthy Microbiome
Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES fruits and veggies like pumpkin, dates and applesauce!
Healthy Fat: Butterfat
Butterfat or ghee is actually not an unhealthy fat as we had been told for years–especially if it is from grass-fed cows… It is low in omega-6 fatty acids which promote inflammation and has omega-3 fatty acids which lower inflammation, and it is heat stable so it does not break down when cooking!
These Fruit Sweetened Pumpkin Muffins contain health-promoting micronutrients. Fruits and veggies like pumpkin, dates and apples are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
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