pumpkin ginger bran muffins

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I’ve just made it past the halfway point of my last fall term in nutrition grad school. I’ve been working with clients in clinic these past few weeks, experiencing all that I’ve learned in the last couple years come together in practice, and enjoying it so incredibly much. Getting to the clinical work has reinforced why I’ve spent so much of my energy on this career shift endeavor when I get to sit with someone and offer even a little bit of individualized support.

In addition to nutritional recommendations, I also give interventions that address balance from a whole systems perspective which is in line with the integrative and holistic approach to my program. This often means I try to emphasize stress reduction and relaxation practices. On the closer to home front, I’ve been trying to take some of my own advice and incorporate downtime each day for relaxing my system, an intention I constantly struggle with. Inevitably I often forego the rest I need and end up in the kitchen instead. My only excuse is it’s pumpkin season– and I find baking quite restorative!

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Since it is pumpkin and winter squash season, The Recipe Redux theme this month is Fresh from the Pumpkin Patch. We’ve had a string of mostly gorgeous days so far but once this fall season finally and truly sunk in, I began cooking lots of very autumn appropriate Ayurvedic recipes from Kate O’Donnell’s Everyday Ayurveda Cooking for a Calm, Clear Mind. Nutritionally, the recipes are helping rebalance my system after a rough end-of-summer transition. The first portion of the book is all about the Sattvic lifestyle in Ayurveda–a way of life I’ve been gleaning more from as time goes on and I notice how I fare better with less stimulating foods, practices, and experiences.

These muffins are a deviation from a recipe in the cookbook. If you’re a runner and a fan of the Run Fast Eat Slow superhero muffins, they’re also quite similar, but I’ve upped the emphasis on using walnuts and chia since they both are rich in omega 3’s which are an essential fatty acid that most of us need more of.

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Pumpkin Ginger Bran Muffins, makes 4 large muffins or 6 regular size
Even though I adapted these fairly dramatically, they do stay true to their ayurvedic roots. They are delicious as is but there are also many variations depending on what you’ve got on hand:
1) instead of ground walnuts, use almond flour 2) instead of bran, use 3/4 cup oatmeal 3) instead of pumpkin, use 1/2 cup applesauce and 1 medium chopped apple or other fruit and flavor combos. 4) instead of coconut sugar use pure maple syrup or honey

1 Tbs. ground chia seeds
3 Tbs. water
3/4 cup / 60 g raw walnuts, ground
1/2 cup / 50 g oat bran
1/4 cup / 20 g oatmeal
1/4 cup / 30 g coconut sugar
1/2 tsp. salt
1/4 tsp. ground turmeric
1/2 tsp. baking soda
1 tsp. baking powder
pinch of ground black pepper
2 Tbs. / 25 g coconut oil, melted
1 cup / 220 g pumpkin, pureed or mashed
1 Tbs. / 3 g minced fresh ginger
1/4 cup raisins
1/4-1/2 cup water or nut milk, as needed.

  • Preheat oven to 350 degrees F. Line muffin tins with baking cups or oil and flour them.
  • In a medium bowl, whisk together the ground chia seeds and water. Let this stand for 5 minutes. In a separate bowl, mix the ground walnuts, oat bran and oats, salt, turmeric, baking soda, and baking powder.
  • Add the coconut sugar, pumpkin puree, and coconut oil to the chia seed mixture and stir until well combined. Stir in the ginger and the raisins.
  • Add the dry ingredients to the wet and mix until it just comes together. If the batter seems a touch dry, add water or nut milk just until it becomes a touch looser, but only add up to 1/2 cup, as they won’t need much. This step largely depends on how much moisture content your pumpkin puree has in it.
  • Divide into the muffin cups and bake for 25 to 30 minutes, or until they are golden brown and a toothpick in the middle comes out clean.

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getaway run + picnic muffins and a few good things

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When the weather turns nice and the days grow longer, I start to get real antsy feet and a desire to go adventuring on the weekends. One of my favorite things is to plan weekend “getaway run + picnics” with William, which often include a long trail run adventure out of town, followed by a post run laugh-stretch session, and then a picnic complete with picnic basket, real plates and silverware, and a post-feast laze in the grass. The juxtaposition between a dirty trail run and a much fancier presented post-run meal makes these occasions feel particularly special. They are the ultimate one-day treat and if I’m lucky, we incorporate many such weekends over the long-day season.

When it comes to the food, I often don’t plan much ahead and throw together something quick from the fridge since really, anything we’re okay with eating at room temperature can be picnic food. One time last year, however, I came up with the idea to make savory muffins for one of these adventures and they went down a real treat. I’ve made them a few more times since and found the ingredients to be fairly interchangeable, but the novelty of a special post-adventure savory muffin has yet to wear off.

 

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On the other hand, on weekends when we’re not adventuring, or on the weekend mornings when I plan to be especially indulgent for hours before venturing out, I love to clear out my inbox, read all the things online and off, journal, and generally laze about with tea in hand. With a whole new getway run and picnic season ahead of us, and longer mornings to indulge in the sun’s early glow, I’m leaving you the option to either make these muffins and go for an adventure, or settle in to a cozy morning of reading/inspiration. Or perhaps you’ll plan, like me, to do both!

  1. Since I love all things reading, books, libraries and lists, I recently created a recommended reading area on the blog to share all my favorite cookbooks, nutrition and related topics reads, and a few others.
  2. Speaking of cookbooks, I’ve been a little obsessed lately with the Banana and Cacao Granola from David and Luise’s latest cookbook. I put my own personal spin on it with toasted local hazelnuts, puffed rice, and other seeds, and find it it simply outstanding.
  3. If you haven’t discovered or read Gena’s Weekend Reading posts over on The Full Helping, I highly recommend. While she routinely shares articles and recipes she’s enjoying, I like Gena’s weekly commentary the most, where she shares about her own journey years beyond initial eating disorder recovery, but still adapting through life’s trials of depression, anxiety, relationships, and simply being human.
  4. Relatedly, one of my favorite recipes inspired one of Gena’s, which she shared about in her new cookbook, Power Plates. By now, I’ve cooked my way through a substantial amount of the book’s recipes and can’t recommend it enough!
  5. Rather than create a long list of all the good things I’ve enjoyed reading online, I’ve been creating a pinterest board for the last year and more, which is also a fun way to put it all up visually. Check it out, if you’re interested in more.
  6. Lastly, I found the news about how much gluten those that follow a strict gluten-free diet are actually ingesting really interesting and not at all surprising, given my own ongoing phases where I have glutened-symptoms almost every time I eat food prepared outside my home. Now, I can’t wait for what to do about this problem and how to best ‘live normally’ despite these obstacles. Fortunately, progress continues to be made in the realm of celiac disease and gluten sensitivity research!

 

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savory getaway run + picnic muffins, makes 6 jumbo size muffins
The vegetables in these can be easily changed up depending on what you have, but I find that adding just a little sweet apple really rounds out the savory flavors.

1 small onion, diced
2 cloves garlic, minced
1/2 tsp. dried thyme
1/4 tsp. ground black pepper
1 large apple, diced
1 large bunch kale, diced
3/4 cup cooked white beans
9 Tbs. aquafaba or 3 flax eggs
1 Tbs. canola oil
1 Tbs. honey
2/3 cup / 160 ml non-dairy milk
2 tsp. apple cider vinegar
2 cups / 210 grams chickpea flour
1 tsp. mustard powder or 1 Tbs. dijon mustard
2 tsp. baking powder
1 tsp. sea salt, divided

  • Preheat the oven to 400ºF (200ºC ), oil a jumbo 6-hole muffin tin or line with paper cup liners.
  • Heat a little oil of your choice in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the garlic, thyme, black pepper, and 1/2 tsp. salt and sauté for a further 5 minutes. Then, add the apple and the kale and sauté until the apple is just barely beginning to soften and the kale has wilted. Remove from the heat and set aside while preparing the other ingredients.
  • In a food processor or blender, puree the cooked beans until they form a smooth paste. You might need to add a little water to them. Once pureed, they should measure out to about a 1/2 cup. Add them along with the other liquids to a small bowl and then set aside.
  • In another medium mixing bowl, measure out and mix the flour, baking powder, and remaining spices.
  • Pour the wet ingredients into the flour mixture and using a spatula, start folding them together, along with the onion, kale, and apple. Mix just until combined.
  • Divide the batter evenly between the cups of the muffin tin and bake for about 20 minutes or until golden and a toothpick inserted in the center of one of the muffins comes out clean.
  • Remove the muffins from the oven and set aside to cool slightly in their pan before transferring to a wire rack to cool completely.
  • They will keep for a few days if stored in an airtight container either at room temperature or in the fridge, and they also freeze well.

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Almond Poppy Seed Muffins

Almond Poppy Seed Muffins

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When I first started hanging out with this guy, William, he practically lived off of plain spaghetti, Kraft mac + cheese with peas, and Costco almond poppy seed muffins.

Naturally, I immediately began making shared meals chock-full of vegetables and inviting him along for bike to the market afternoons to buy beets and greens. I hadn’t a thought for the picky tastes of a guy who’d grown up favoring frozen peas as the sole vegetable of choice for most meals—and in those early days of a new relationship, he did not once balk at the sudden change.

 

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The two of us joke often about how I hooked him before he was exposed to all the crazy. Since I was easygoing for approximately two days before all the guards came down, he either liked me in spite of it, or I have magical charms I had not considered.

 

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It is safe to say much has changed since those early days: There hasn’t been mac + cheese in the house for ages and William’s desire for pasta without a bunch of greens and things is a thing of the past. Also, I’m fairly sure my crazy has ratcheted up a few notches.

I think I’ve only kept him around because I have a knack for muffins.

After his initial request and changing one ingredient at a time for approximately four batches, William proclaimed these absolutely perfect. Over the past month, he’s eaten approximately twenty muffins and is still asking for more rather than proclaiming a need for a break. It is an all-time record.

Perhaps it’s the opioids. :)

 

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Almond Poppy Seed Muffins, makes 4 jumbo-sized muffins 

1/2 cup (55 grams) almond meal

1/2 cup (70 grams) millet flour

1/4 cup (35 grams) brown rice flour

1/4 cup (50 grams) cane sugar

2 Tbs. (12 grams) arrowroot starch

1 Tbs. ground flax seed

3/4 tsp. baking powder

1/4 tsp. baking soda

1/4 tsp. salt

1/2 tsp. xanthan gum

1 Tbs. poppy seeds

3/4 cup non-dairy milk

1/4 cup canola oil

3 Tbs. aquafaba or 1 Tbs. ground flax + 3 Tbs. warm water

1 tsp. almond extract

1-2 tsp. fresh lemon juice

  • Preheat oven to 350 degrees F. Prepare a muffin tin with muffin liners or a light coating of oil and flour.
  • In a large bowl measure out the and mix the dry ingredients and then set aside.
  • In a separate large liquid measuring cup, stir together the milk, oil, aquafaba, almond extract, and lemon juice.
  • Pour the liquids into the dry ingredients and mix until it just comes together.
  • Spoon into the muffin tin and bake for approximately 25 minutes, until a toothpick comes out clean.