Pumpkin Buckwheat Muffins

Sonia Hollis (MSc Personalised Nutrition)
pumpkin buckwheat muffins

Embrace the flavours of the season with our Pumpkin Buckwheat Muffins—a delightful treat that not only tantalises the taste buds but won’t send you on a craving frenzy when you are trying to be focused on your goals. 

Nutritional Information

  • Chia Seeds: Packed with omega-3 fatty acids, fibre, and protein, chia seeds contribute to the nutritional density of these muffins while supporting heart health and aiding digestion.
  • Buckwheat Flour and Brown Rice Flour: Gluten-free alternatives to traditional wheat flour, these flours are high in fibre and minerals, making them suitable for gluten-free diets and providing a lower-calorie option compared to refined flours.
  • Arrowroot Starch: A gluten-free thickener, arrowroot starch adds structure to the muffins without adding extra calories or fat.
  • Pumpkin Puree: Low in calories and fat, pumpkin puree adds moisture, flavor, and a dose of vitamins and minerals, including vitamin A and potassium.
  • Coconut Oil and Maple Syrup: Healthy fats from coconut oil and natural sweetness from maple syrup provide richness and flavour without compromising the low-calorie and low-fat nature of these muffins.
  • Spices (Cinnamon and Nutmeg): Rich in antioxidants, cinnamon and nutmeg add warmth and depth of flavour while potentially offering health benefits such as improved blood sugar control and reduced inflammation.

pumpkin buckwheat muffins

Pumpkin Buckwheat Muffins

Sonia Hollis (MSc Personalised Nutrition)
Satisfying your cravings for a delicious treat.  Great choice for those looking to lose weight. Nutrient rich with high fibre, omega-3 fatty acids, antioxidants, and healthy fats.
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Prep Time 15 minutes
Total Time 45 minutes
Course Dessert, Snack
Servings 12
Calories 158 kcal

Ingredients
 
 

  • 2 Tbs chia seeds
  • 6 Tbs water
  • coconut oil spray
  • 1/2 cup buckwheat flour
  • 1/2 cup brown rice flour
  • 1/2 cup arrowroot starch
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 1 15 ounce can pumpkin puree
  • 1/4 cup coconut oil melted
  • 1/3 cup maple syrup
  • 2 tsp vanilla extract
  • 3 Tbs coconut sugar or other unrefined sugar
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg

Instructions
 

Directions

  • Prep
  • Stir together chia seeds and water and let stand for 15 minutes to gel.
  • Grease muffin tin.
  • Preheat oven to 350°F.

Make

  • In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.
  • In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.
  • Add wet to dry ingredients and stir to combine.
  • Add batter to muffin cups 3/4 full and sprinkle with sugar. Bake for 25 minutes or until muffins spring back when touched.
  • Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
  • Freeze leftovers.

Video

Notes

These muffins are less sweet than most - feel free to add a bit more maple syrup if desired. Be sure to use plain canned pumpkin, not pumpkin pie mix.

Nutrition

Nutrition Facts
Pumpkin Buckwheat Muffins
Amount per Serving
Calories
158
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.003
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
0.5
g
Sodium
 
290
mg
13
%
Potassium
 
157
mg
4
%
Carbohydrates
 
26
g
9
%
Fiber
 
3
g
13
%
Sugar
 
9
g
10
%
Protein
 
2
g
4
%
Vitamin A
 
5885
IU
118
%
Vitamin C
 
2
mg
2
%
Calcium
 
41
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information for recipes is calculated by retrieving and compiling individual food data from the USDA database. Factors such as brand selection, size of produce, and preparation can change nutrition information in any recipe. We offer this information as an estimate only.

Keyword buckwheat, chia seeds, coconut oil, gluten free, healthy fats, pumpkin, weight loss
Tried this recipe?Comment below on how it was!

For those looking to lose weight and prevent age-related health conditions, such as heart disease, diabetes, and cognitive decline, including nutrient-rich foods into your diet is crucial.

The Pumpkin Buckwheat Muffins recipe offers a perfect balance of wholesome ingredients that not only support these health goals but taste delicious too! 

Nutrients needed to support our weight and our health as we get older

  • Fibre: Buckwheat flour, brown rice flour, and chia seeds are all rich in fibre, which aids in weight management by promoting satiety, regulating blood sugar levels, and supporting digestive health. Additionally, fibre-rich foods help lower cholesterol levels and reduce the risk of heart disease.
  • Omega-3 Fatty Acids: Chia seeds are an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease, arthritis, and cognitive decline. Omega-3s also support brain health and may improve mood and cognitive function.
  • Antioxidants: Pumpkin puree, cinnamon, and nutmeg are packed with antioxidants, including beta-carotene, vitamin C, and various polyphenols, which help combat oxidative stress and inflammation in the body. Antioxidants play a vital role in preventing age-related diseases, supporting immune function, and promoting overall well-being.
  • Healthy Fats: Coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that may aid in weight loss by increasing feelings of fullness and boosting metabolism. MCTs also have potential benefits for heart health and cognitive function.
  • Low-Glycemic Sweeteners: Maple syrup and coconut sugar are used as natural sweeteners in this recipe, providing a lower-glycemic alternative to refined sugars. By avoiding spikes in blood sugar levels, these sweeteners help prevent insulin resistance, diabetes, and weight gain.

Conclusion:

By incorporating these nutrient-dense ingredients into your diet through our Pumpkin Buckwheat Muffins recipe, you’re not only satisfying your cravings for a delicious treat but also supporting your health goals of weight loss and prevention of age-related health conditions. With their fibre, omega-3 fatty acids, antioxidants, and healthy fats, these muffins are a wholesome addition to any diet, offering both flavour and nourishment for a healthier, happier life.

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