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September is right around the corner, which means the kickoff to pumpkin spice season is upon us. Although it is still blistering hot outside, the festive marketing is gracing every storefront and shop window, pulling you in before a single leaf has fallen. While pumpkin spice treats are delicious and should be enjoyed in moderation, they could be keeping you from achieving your health goals. “Most of these options are loaded with sugars and empty calories while lacking nutrient density,” Says Ronnie Lubischer, CSCS, fitness trainer and founder of Burn and Blast Training. “Some of these pastries top the scales at 400 calories and anywhere from 50-100g of diet shattering sugars.” So how do we get all that pumpkin goodness while also staying within our macronutrient requirements? Lubischer has over 20 years of experience with both private and clinical clients, and shared his favorite pumpkin pastry swap that will allow you to keep it festive without screwing up your meal plan.
Pumpkin Zucchini Muffins
Yields: 24 muffins
Serving size: 4 muffins
Calories per serving: 90
Carbohydrates: 10g
Protein: 10g
Fat: 1g
Saturated fat: 1g
Fiber: 1g
Sugar: 3g
Ingredients
1 Medium zucchini (courgette) (8 oz, or about 1 ½ cups shredded)
½ Cup shredded carrots (2 to 3 oz)
Dry Ingredients
1 ½ Cups whole wheat or spelt flour
½ Cup rolled oats
2 Tsp cinnamon
1 Tbsp milled flaxseed
1 Tsp baking powder
½ Tsp baking soda
½ Tsp salt
10 Scoops/servings of above or similar pumpkin protein
Wet Ingredients
½ Cup applesauce (sugar-free)
1 Cup 100% pure pumpkin
¼ Cup maple syrup or date syrup
1 Tbsp vanilla extract
Optional Add Ins
Chocolate chips
Raisins
Dried cranberries
Chopped walnuts
Chopped pecans
Instructions
1. Preheat the oven to 375°F or 190°C.
2. If using a metal muffin tin, place paper cups or spray with cooking spray. If you are using a silicone form, place the form on a baking sheet.
3. Roughly chop the zucchini and carrots. Place in a food processor and pulse until all of the pieces are broken down. Set aside. (Alternatively, shred the whole zucchini and carrots using a box grater).
4. Add all of the dry ingredients to a large mixing bowl and whisk to combine.
5. Form a hole in the center of the dry ingredients. Add the wet ingredients and use a spatula or wooden spoon to combine. Don’t over mix.
6. Add the zucchini and carrots to the batter and use the spatula to fold them in.
7. Finally, add any mix-ins to the batter and gently fold them in.
8. Use an ice cream scoop or two large spoons to fill the muffin form with the batter.
9. Place the filled muffin pan in the oven and bake for 20 to 25 minutes. 10. Remove the muffins from the oven and insert a toothpick into a muffin in the center of the form. If the toothpick comes out clean, the muffins are done. If the toothpick comes out with wet batter, return the muffins to the oven and bake for another 2 to 5 minutes.
11. When the muffins are done, let them sit in the muffin form to cool for 10 minutes. This will allow them to set and keep them from sticking.
12. Serve and enjoy warm or place in an airtight container and store in the refrigerator for up to 5 days or the freezer for up to 3 months.
Eating well doesn’t mean giving up all the things you love, it just means modifying to make it work for you. Get into the pumpkin spice season and give these muffins a try!
