Pumpkin Chocolate Chip Muffins (blender recipe!)

WHAT’S INSIDE:

• pumpkin puree - the main character! pumpkin is a great addition to baked goods to boost the nutrient content and flavor with minimal calories. it’s rich in vitamins A, K, and E, as well as magnesium, phosphorous, zinc, and fiber. make sure to purchase the unsweetened version!

• rolled oats - used as a flour substitute to make this recipe easily gluten-free. who doesn’t have oats on hand at all times?? plus, oats are a nutrient-dense carb source - rich in fiber, protein, and B vitamins.

• Greek yogurt - adds a little tang, and a rich creamy binding agent with tons of protein, calcium, and vitamin D. Greek yogurt is used as a replacement for what would otherwise be sour cream or whole milk.

• honey / coconut sugar - to sweeten and add a touch of moisture, we use honey and coconut sugar instead of granulated sugar. at the end of the day, sugar is sugar - yes - but these sources can be less highly processed (meaning they maintain a few more important nutrients) and yield a deeper, more caramelized flavor to the recipe.

• butter - a classic. we use butter in this recipe because it lends such a distinct flavor - one of my favorites, actually. it can easily be swapped for coconut oil, though, if needed.

RECIPE:

2 cups old-fashioned rolled oats
1 ½ teaspoons baking powder
½ teaspoon baking soda
1 teaspoon pumpkin pie spice
Extra dash of cinnamon
½ teaspoon sea salt
2 eggs
1 cup pumpkin puree (not pumpkin pie filling)
⅔ cup plain Greek yogurt
¼ cup coconut sugar
1 tablespoon honey
2 tablespoons melted butter
1 cup dark chocolate chips

1. Preheat the oven to 425F and line a muffin tin with parchment cups.

2. Add the oats to a high-powered blender and pulse until finely ground into the texture of flour (or as fine as you can make it).

3. Next, add the baking powder, baking soda, pumpkin pie spice, cinnamon and salt and pulse again a few times to mix.

4. Finally, add the eggs, yogurt, coconut sugar, honey, and melted butter to the blender and blend on high until smooth and no clumps of flour remain. You may need to use a rubber spatula to periodically scrape down the sides of the blender.

5. Remove the blade (if possible) and stir in the chocolate chips. If you cannot remove the blade, pour the chocolate chips into the blender and pulse just a couple times to incorporate.

6. Pour the batter into the muffin tin, dividing it evenly amongst all 12 cups.

7. Bake at 425F for 8 minutes, then reduce the temperature to 350F and continue baking for another 8 minutes, or until the edges are golden brown and a toothpick poked through the center comes out almost completely clean.

8. Remove from the oven and cool on the counter for at least 30 minutes. Enjoy immediately, and store leftovers in an airtight container in the fridge for up to 2 weeks. Simply gently reheat when ready to enjoy.

Creamy Pumpkin Mac & Cheese (high-protein!)

This Creamy Pumpkin Mac & Cheese is THE Fall comfort food you will fall in love with this season. This healthier take on a classic will be a staple this season!

WHAT’S INSIDE:

• chickpea pasta - Banza pasta is my go-to when I’m craving this carb indulgence. Banza makes their delicious pasta varieties from protein- and fiber-rich chickpeas, and you would never know. chickpeas, as opposed to traditional refined white flour, yield a pasta with far more protein and fiber per serving than the regular stuff, which helps to slow the body’s absorption of the sugar, keep you full and satisfied for longer, and provide vitamins and minerals like iron, vitamin B6, magnesium, and potassium,

• full-fat Greek yogurt - yes, FULL FAT. for as long as most of us can remember, low-fat dairy has been given the healthy halo, but recent research is suggesting that full-fat dairy may actually be the healthiest option when it comes to dairy (1). in this recipe specifically, the Greek yogurt takes the place of heavy cream or whole milk (which would be used in traditional recipes) to provide additional protein, calcium, vitamin D, and probiotics, as well as a beautiful creamy richness. here’s my favorite!

• sharp cheddar cheese (grass-fed, preferably) - of course. this is an essential component of mac and cheese. go for good quality, grass-fed (if possible) sharp cheddar cheese here. you won’t regret it!

• pumpkin puree - last but not least! the pumpkin puree (NOT pumpkin pie filling) adds another layer of beautiful creamy richness, alongside the savory-sweet flavor of the pumpkin itself. trust me, pumpkin + mac & cheese sounded so odd to me at first, but after the first bite, it all made sense.

RECIPE

8 ounces Banza chickpea pasta shells
1 cup shredded sharp cheddar cheese
1 cup shredded monterey jack cheese
⅔ cup pumpkin puree
½ cup low-sodium chicken broth 
½ cup low-fat Greek yogurt 
⅓ cup reserved pasta water 
1 tbsp grass-fedbutter
 2-3 garlic cloves, minced 
1 shallot, finely diced 
1 tsp chili powder 
1 tsp paprika 
Salt and pepper, to taste

Preheat the oven to 350F and lightly grease an 8x8 baking dish with oil.

1. Start by cooking the pasta. Bring a large pot of salted water to a boil and cook the pasta for about 8 minutes. Drain, rinse, and set aside to cool. 

2. Melt the tablespoon of butter in the large pot and add the minced garlic and diced shallot. Cook for about 3 minutes over low heat, or until translucent and fragrant. 

3. Stir in the pumpkin puree, chicken broth, and Greek yogurt. Whisk until smooth. Pour in the reserved pasta water and 1 ½ cups shredded cheese, and the spices. Stir constantly until the cheese melts. 

4. Add the pasta and stir to coat well. 

5. Transfer to the baking dish and top with the remaining cheese. Bake for about 25 minutes, or until the cheese is fully melted with a lightly golden crust around the edges of the dish. 

6. Remove from the oven and cool for about 5 minutes before serving. Cut into 4-6 portion sizes and serve immediately. 

7. Store leftovers in an airtight container in the fridge for up to 5 days.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/