Immune Boosting Pumpkin Muffins

PREP 5- 10 minutes
COOK TIME 25 minutes
SERVES 12

Functional Foods Highlight

Pumpkin: Contains Vitamin C, Vitamin E and beta-carotene giving this food some serious super antioxidant power. Vitamin E has been shown to enhance immune function and decrease the likelihood of infection (1)

Nuts: Contains fiber, healthy fats, selenium, and zinc. Zinc has been shown to reduce the duration and severity of the common cold (2).

Fall means it's pumpkin season! But it also, unfortunately, means Flu season too. Luckily, Mother Nature is a smarty-pants and has made everyone's favorite fall flavor a great source of immune-boosting nutrients that will help keep you healthy this season. These pumpkin muffins don’t have any flour, are super spongy and fluffy and are filled with health benefits. They make the perfect on-the-go breakfast that have protein, fiber, and fat to keep you satisfied and nourished all morning. They take 30 minutes to make. Plus, no mixing bowl required! You can whip these babies up in a blender and call it a day.

Food Farmacy

1 cup pumpkin puree (try to get one without any added sugar..just pure pumpkin)
3 eggs
¾ cups raw cashew butter (I know. This seems like a lot of nut butter! But don’t worry, it ends up being about one tablespoon, which is half a serving, per muffin)
⅓ cup maple syrup
2 tablespoons melted coconut oil
1 tablespoon apple cider vinegar
2 teaspoons cinnamon, 1 teaspoon each of nutmeg, all-spice, and ground ginger (or use 1 tablespoon pumpkin pie spice mix)
1 teaspoon baking soda
Two handfuls of chopped nuts and seeds of your choice. We used walnuts, pecans, almonds and dried figs.
optional: 2-3 tablespoons ground flax seeds

Directions

Preheat oven to 350 degrees
Line muffin tray with liners or rub with coconut oil
Mix all ingredients in a blender
Blend together until smooth
Fold in nuts and seeds
Pour mixture into muffin tin and bake for 25-30 minutes or until knife comes out clean
Enjoy!

From the Chef:

Make a version of these with ¾ cup semi-sweet chocolate chips and you’ve got yourself a tasty and healthy dessert! You can also toast and spread with apple butter or your favorite jam.

From the Doc:

Zinc plays a vital role in our health. It is important for DNA synthesis and replication, and for the development and function of the cells of your body’s immune system (4,5). Studies have shown zinc to even reduce the incidence of lower respiratory diseases(6). Since our bodies do not make zinc, it’s important that we add foods rich in zinc to our diets. Other foods high in zinc besides nuts are oysters, beef, shrimp, cocoa powder, and chickpeas.

Sources

1. Moriguchi S, Muraga M. Vitamin E and immunity. Vitam Horm. 2000;59:305-336

2. Hoffmann PR, Berry MJ. The influence of selenium on immune responses. Molecular nutrition & food research. 2008;52(11):1273-1280. doi:10.1002/mnfr.200700330.

3. Efficacy of Zinc Against Common Cold Viruses: An Overview. Hulisz, Darrell. Journal of the American Pharmacists Association , Volume 44 , Issue 5 , 594 – 603

4. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353-357

5. Prasad AS. Zinc: role in immunity, oxidative stress and chronic inflammation. Curr Opin Clin Nutr Metab Care. 2009;12(6):646-652

6. http://lpi.oregonstate.edu/mic/minerals/zinc#impaired-immune-function

Previous Roasted Honey Balsamic Brussels Sprouts

Next Grain-Free Nut and Seed Granola

Write a comment Cancel reply

most popular recipes


Immune Boosting Pumpkin Muffins PREP 5- 10 minutes COOK TIME SERVES 12 Food Farmacy 1 cup pumpkin puree (try to get one without any added sugar..just pure pumpkin) 3 eggs ¾ cups raw cashew butter (I know. This seems like a lot of nut butter! But don’t worry, it ends up being about one tablespoon, which is half a serving, per muffin) ⅓ cup maple syrup 2 tablespoons melted coconut oil 1 tablespoon apple cider vinegar 2 teaspoons cinnamon, 1 teaspoon each of nutmeg, all-spice, and ground ginger (or use 1 tablespoon pumpkin pie spice mix) 1 teaspoon baking soda Two handfuls of chopped nuts and seeds of your choice. We used walnuts, pecans, almonds and dried figs. optional: 2-3 tablespoons ground flax seeds	Fall means it's pumpkin season! But it also, unfortunately, means Flu season too. Luckily, Mother Nature is a smarty-pants and has made everyone's favorite fall flavor a great source of immune-boosting nutrients that will help keep you healthy this season. These pumpkin muffins don’t have any flour, are super spongy and fluffy and are filled with health benefits. They make the perfect on-the-go breakfast that have protein, fiber, and fat to keep you satisfied and nourished all morning. They take 30 minutes to make. Plus, no mixing bowl required! You can whip these babies up in a blender and call it a day.
Directions