Pumpkin and pumpkin spice is everywhere. The flavor has permeated the food and lifestyle scene. From cereal to coffee to candles, it is the flavor for fall.  The great news is that this winter squash can be both a delicious and healthy addition to your menu — and it pairs well with chocolate! What’s not to love?! Read on for more….

Canned vs Fresh

For those of you who remember I used to work for Martha Stewart, you may be surprised I am an advocate for canned. It’s one of the few vegetables whose canned version is quite good and face it, who has the time to make their fresh puree?

Even if you do want to get your Martha on and truly bake it from scratch, not just any gourd will do when cooking or baking. Those that we carve up into jack-o-lanterns are too watery and stringy to use in the kitchen. Instead, look for sugar or pie pumpkins. (For more about winter squash check out this post.)

If you want fresh puree: quarter the pumpkin and remove the seeds. (Leave the skin attached.) Place on a foil-lined sheet pan and bake in a preheated 350°F oven until tender, at least 45 minutes. Then, remove the skin and puree in a food processor until smooth.

Is Pumpkin Good for You?

According to the Mayo Clinic, both fresh and canned pumpkin is packed with nutrients, such as potassium, vitamin A, and iron. Heads up when looking for canned. Canned pumpkin products may be labeled as “pumpkin,” “100 percent ” or “pumpkin pie mix.” Canned pumpkin pie mix contains added sugar and is, therefore, higher in calories than regular. Make sure to look for pure canned pumpkin puree.

One pet peeve I have with canned pumpkin recipes is that so many of them call for 1 cup — a partial can. Who the heck has room in their fridge for a half-empty (or half-full) can of pumpkin? I make it my mission to create recipes that only use an entire can.

Mini Muffins

These bite-sized snacks pack in everything you love about pumpkin spice with natural warm flavors. The small size makes portion control easier — but you have to be careful! It’s easy to pop these tasty treats in your mouth without thinking! Helpful hint — don’t eat from the basket or main plate.

Thanks so much for reading! I hope you enjoy it and if you give them a try, let me know what you think!

Bon Appétit, Y’all

Virginia Willis

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Pumpkin Chocolate Chip Mini Muffins

These tasty treats are addictive! At about 2 points per muffin, they are not carrot sticks, but they are very satisfying.

Prep Time10 minutes mins

Cook Time20 minutes mins

Course: Breakfast, Dessert, Snack

Cuisine: American, Southern

Keyword: butter cookie, fall, healthy, muffin, pumpkin

Servings: 48

Calories: 43kcal

Author: Virginia Willis

Ingredients

• Nonstick spray
• 1 15- ounce can pumpkin purée
• 1 egg
• 1 cup old fashioned oats
• 1 cup whole wheat pastry flour or all purpose flour
• 3/4 cup maple syrup
• 1 teaspoon baking soda
• 1 1/2 teaspoons pumpkin pie spice or to taste OR 1/2 teaspoon each cinnamon, allspice, and ground ginger
• 1/2 teaspoon salt
• 1/2 cup bittersweet chocolate chips about 3 ounces

Instructions

• Heat the oven to 350 F. Spray a mini muffin tin with nonstick spray. Set aside.
• In a medium bowl combine all the ingredients. Place about 1 tablespoon of batter in each of the prepared cups. Transfer to oven and bake until risen and browned, 18 to 20 minutes. Remove to a rack to cool slightly then invert mini muffins out of the baking tray to the rack to cool completely. Repeat with remaining batter.
• Store in the refrigerator an airtight container for up to 5 days. I freeze these and pop a couple out as I need or want them.

Nutrition

Calories: 43kcal | Carbohydrates: 8g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Trans Fat: 0g | Cholesterol: 3mg | Sodium: 51mg | Potassium: 60mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1476IU | Vitamin C: 0.4mg | Calcium: 16mg | Iron: 0.4mg