Phase & care: phase 2. Flour, egg and added sugar together make baking a later-phase food for me. Pumpkin, yogurt, cinnamon and low-fat milk are all P1, and the one egg is spread across 12 muffins. Pumpkin seeds on top are optional: they’re on my yes list, but they add fat.
A typical muffin recipe starts with around 100 g of butter or oil. This one starts with none.
Pumpkin, yogurt and apple sauce bring the moisture instead, and they bring it for about a gram of fat per muffin.
Makes 12. About 1 g fat and 135 kcal per muffin (about 1.5 g fat with the seeds).
Prep 15 min · Cook 22 min · Total 40 min
Ingredients
- 250 g (2 cups) plain (all-purpose) flour
- 2 teaspoons baking powder
- 1/2 teaspoon bicarbonate of soda (baking soda)
- 1/4 teaspoon salt
- 2 teaspoons ground cinnamon
- 1/2 teaspoon ground ginger
- 100 g (1/2 cup, packed) brown sugar
- 250 g (1 cup) plain pumpkin purée
- 150 g (2/3 cup) plain low-fat yogurt
- 100 g (a scant 1/2 cup) unsweetened apple sauce
- 1 egg
- 60 ml (1/4 cup) low-fat milk
- 2 tablespoons (about 16 g) pumpkin seeds, optional
Method
- Heat the oven to 180 C (350 F). Put 12 paper cases in a muffin tin. Paper cases mean no greasing.
- In a big bowl, whisk the flour, baking powder, bicarbonate of soda, salt, cinnamon and ginger.
- In a second bowl, whisk the sugar, pumpkin, yogurt, apple sauce, egg and milk until smooth.
- Pour the wet bowl into the dry one and fold with a spatula until you can’t see dry flour. Stop there. A lumpy batter bakes soft. An overmixed one bakes rubbery.
- Divide between the cases, about three-quarters full. Scatter the seeds on top if you’re using them.
- Bake 20 to 24 minutes, until a skewer pushed into the middle comes out clean.
- Cool 5 minutes in the tin, then move them to a rack.
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Notes
They freeze well. Wrap them one by one, and defrost on the counter for an hour or 30 seconds in the microwave.
Keep them in a tin on the counter. The fridge dries them out by day two.
Stepan’s Rule: in baking, apple sauce and yogurt do the job butter usually does. A muffin needs moisture, and those two bring it for about a gram of fat.
Not medical advice. I’m a patient sharing what works in my own kitchen.
The book has a whole tier of breakfasts, snacks and desserts that fit a fat budget, my banana bread included. Get PancreasZen: the patient’s manual.