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Pumpkin Raisin Muffins by Tracy Nash

July 1, 2011 by HealthyFamilies BC

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Serve these delicious muffins with juice or fruit and a quick-cooked egg for a tasty breakfast that is easy to make.

Preheat oven to 375°F (190°C)
Two 12-cup muffin tins, greased or paper-lined
Makes 24


INGREDIENTS:

  • 2 cups whole-wheat flour (500 mL)
  • 11⁄2 cups all-purpose flour (375 mL)
  • 1 cup granulated sugar (250 mL)
  • 4 tsp baking powder (20 mL)
  • 1 tsp baking soda (5 mL)
  • 1 tbsp ground cinnamon (15 mL)
  • 1 tsp ground nutmeg (5 mL)
  • 1 tsp ground ginger (5 mL)
  • 1⁄4 tsp salt (1 mL)
  • 11⁄2 cups raisins (375 mL)
  • 1 can (14 oz/398 mL) pumpkin purée (not pie filling)
  • 1⁄2 cup vegetable oil (125 mL)
  • 2 cups buttermilk or sour milk (500 mL) (see Tip, below)
  • 3 eggs

DIRECTIONS:
1. In a large bowl, combine whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, salt and raisins.
2. In a separate bowl, blend together pumpkin, oil, buttermilk and eggs.
3. Make a large well in center of dry ingredients; pour in wet ingredients all at once. Gently fold together until just combined.
4. Spoon batter into muffin tins. Bake in preheated oven for 18 to 22 minutes or until firm to the touch.

TIPS: These muffins freeze well, so make up an extra batch and store in an airtight container or freezer bag. Sour milk can be used instead of buttermilk. To prepare, combine 4 tsp (20 mL) lemon juice or vinegar with 2 cups (500 mL) milk and let stand for 5 minutes.

DIETITIAN'S MESSAGE: Eating orange, red and yellow fruits and vegetables, such as squashes, pumpkins, cantaloupe and melon, is an excellent way to boost your intake of vitamin A.

NUTRIENTS Per Serving

  • Calories: 191
  • Protein: 2 g
  • Fat: 6.0 g
  • Carbohydrate: 32 g
  • Saturated Fat: 0.9 g
  • Fiber: 4 g
  • Sodium: 155 mg
  • Very high in: vitamin A
  • Source of: thiamine, riboflavin, niacin, folacin, vitamin B12, calcium, magnesium, iron, zinc, fibre

Reprinted with permission © Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc. http://www.dietitians.ca/Store.aspx

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