Pumpkin Muffins with Apple
Healthy, because
Even smarter
Nutritional values
Plenty of beta-carotene from pumpkin, fiber from whole wheat flour, and healthy unsaturated fatty acids from nuts make these muffins incredibely nutritious.
An alternative to sugar is 4 ounces of dried dates. Simply puree the dried fruit with the liquid ingredients and then continue the recipe as usual.
(Percentage of daily recommendation)
| Calorie | 271 cal. | (13 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 2.9 μg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.2 mg | (10 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 164 mg | (4 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 6 ozs Pumpkin (or butternut squash)
- 1 tart Apple
- 1 Tbsp lemon juice
- 6 ozs Pastry flour
- 5 Tbsps ground Walnut
- 1 tsp Baking powder
- 1 pinch Ground cinnamon
- 1 egg
- 4 ozs sugar
- 3 ozs vegetable oil
- 1 tsp Vanilla
- 6 ozs Sour cream
- 3 Tbsps chopped Walnut
Preparation steps
Preheat the oven to 350°F. Line the wells of a muffin tin with paper liners.
Grate the pumpkin flesh finely. Peel the apple, quarter, remove seeds, grate finely and mix with the lemon juice and the pumpkin. In a bowl combine the flour, ground nuts, baking powder, cinnamon and pumpkin and apple mixture.
In another bowl, whisk together the egg, sugar, oil, vanilla extract and sour cream. Add the flour mixture and mix in quickly.
Pour batter into the muffin tin and sprinkle the chopped walnuts on top. Bake until golden brown, or for about 25 minutes (or until a toothpick can be inserted into the center of some muffins and removed cleanly).
Remove from the oven, let cool for a minute or so, then remove the muffins from the muffin tin and let cool on a wire rack.
