Jodi’s Clean Pumpkin Muffins for Moms

Hello Michigan Family Doulas clients! Jodi here, and with the crisp autumn air officially here, I can’t help but think about all things pumpkin. While pumpkin spice lattes might be tempting, I’ve got something even better for you! Take a look at this recipe for delicious, clean Pumpkin Muffins that are packed with nutrients, not refined sugars and oils.

As a new parent, nourishing your body is crucial, especially while pregnant or nursing. These muffins are not just a cozy treat; they’re a mini nutrition powerhouse designed to support your journey- even better yet, they’re quick to whip up and perfect for grabbing on the go—because who has time for a sit-down breakfast every day?

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Why Pumpkins are a Superfood for Moms (and Moms-to-Be!)

Pumpkins aren’t just for carving and lattes; they’re packed with benefits, especially for pregnant and nursing mothers. So, let’s look at 5 facts about why you should embrace this seasonal squash:

1. Rich in Vitamin A (Beta-Carotene): Pumpkin’s vibrant orange color comes from beta-carotene, which your body converts into Vitamin A. This is vital for your baby’s vision development (both in utero and through breast milk) and supports your immune system during a demanding time.
2. Fiber Powerhouse: Pregnancy can bring digestive challenges, and a healthy dose of fiber helps. Pumpkins are high in fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels. This means more sustained energy for you!
3. Potassium Packed: Essential for maintaining fluid and electrolyte balance, potassium is super important during pregnancy to help prevent swelling and leg cramps. For nursing moms, it helps with hydration and nerve function.
4. Boosts Immunity with Vitamin C: We all need a strong immune system, especially when caring for a little one. Pumpkins offer a good amount of Vitamin C, a powerful antioxidant that supports cellular health and disease prevention.
5. Excellent Source of Folate (B9): Crucial during early pregnancy for preventing neural tube defects in babies, folate remains important for cell growth and development throughout pregnancy and lactation. Pumpkin helps you get more of this vital nutrient naturally.

Ok, enough yapping! Here is my favorite clean pumpkin muffin recipe!

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Jodi’s Clean Pumpkin Muffins

Yields: 12 muffins

Prep time: 15 minutes

Cook time: 20-25 minutes

Ingredients:

• 1 ½ cups whole wheat flour (or spelt flour for a lighter texture)
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground cloves
• ¼ teaspoon salt
• 1 ½ cups unsweetened pumpkin puree (not pumpkin pie filling)
• ½ cup pure maple syrup (or date syrup for even less processed sugar)
• ¼ cup unsweetened applesauce (replaces oil)
• 2 large eggs, lightly beaten
• 1 teaspoon pure vanilla extract
• Optional additions: ½ cup chopped walnuts or pecans, ½ cup dark chocolate chips (sugar-free if desired)

Instructions:

1. Preheat & Prep: Preheat your oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease lightly.
2. Combine Dry: In a large bowl, whisk together the whole wheat flour, baking soda, baking powder, cinnamon, ginger, nutmeg, cloves, and salt.
3. Combine Wet: In a separate medium bowl, whisk together the pumpkin puree, maple syrup, applesauce, eggs, and vanilla extract until well combined.
4. Mix & Fold: Pour the wet ingredients into the dry ingredients. Stir gently with a spoon or spatula until just combined. Be careful not to overmix! Overmixing can lead to tough muffins. If adding nuts or chocolate chips, fold them in now.
5. Fill & Bake: Next, divide the batter evenly among the 12 muffin cups.
6. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
7. Cool: Then, if you can stand it while enduring the amazing smell- let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Enjoy these clean pumpkin muffins as a healthy breakfast, a quick snack, or even a comforting dessert. They’re a perfect way to celebrate the season and keep yourself feeling great! Also, check out our postpartum nutrition and meal planning services here!

Warmly,

Jodi Graves

Founder, Michigan Family Doulas & Michigan Family Nannies

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