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Gluten-Free Coconut Pumpkin Oat Muffins

Posted Nov 17 2010 8:14pm
 I recently created a new breakfast recipe that I had to share!  I know you'll enjoy it. It features one of my favorite fall ingredients: pumpkin. Pumpkin is a super-food in my opinion! It's full of beta -carotene, which is a source of Vitamin A and it's low in fat, high in fiber and very versatile. It's also delicious! I try to  use it daily somehow. You can't always taste it, but it yields a creamy and thick consistency in oatmeal, shakes, soups, stews, salad dressings or in this case, MUFFINS! It makes a great substitution for eggs AND oil or butter in any baked goods.

This recipe features two of my many favorite alternatives to using white or wheat flour in breads and cookies: a mix of coconut flour and oats! These two ingredients are staples in my pantry.  I use Bob's Red Mill brand for both products. 


The nutritional information on these two pantry products is great. Check them out:

  • 1/2 cup dry oats- 3 grams of fat, 190 calories and 5 grams of healthy fiber and 15% of your daily iron needs. 
  • 1/2 cup coconut flour- 8 grams of fat, 240 calories and 20 grams of healthy fiber and .40%% of your daily iron needs, which are 18%.  Coconut Flour also has an impressive 8 grams of protein in 1/2 cup!

DID YOU KNOW? Though coconut is high in fat, it's a fat that is easily used by your body for energy and is healthy for you. Coconut is a great alternative to regular flour in products. Simply use coconut flour for  1/2 or 1/3 of your flour mixture. You may also substitute shredded unsweetened coconut for 1/3 of your flour mixture, or just add it in. This is a delicious little tip I like to share.

(Gluten-Free)Coconut Pumpkin Oat Muffins
*Makes 20 mini muffins 
  • 1/2 cup coconut flour
  • 1/2 cup dry old fashioned style oats ( you can substitute instant if needed)
  • 1/4 cup shredded unsweetened coconut 
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground nutmeg
  • 1/4 tsp. ground cloves
  • 2 tbsp. ground or milled flaxseed
  • 1/2 cup plain canned pumpkin ( such as Libby's or Farmer's Market brand, which is organic )
  • 1/2 cup almond milk, like Pacific brand unsweetend low-fat Vanilla or Almond Dream unsweetened Vanilla or plain  


1.First, preheat the oven and spray a nonstick mini-muffin pan ( or you can use a regular muffin pan) with nonstick spray, or  use this trick.
2. Mix the flour, oats, coconut and spices all together in one medium sized bowl. 
3. In a separate bowl, mix together the pumpkin and almond milk, making sure it is blended well. 
4.Add the pumpkin and almond milk mixture to the flour and spice mixture and stir very slowly to incorporate well. If this is still not stirring too well, add some extra almond milk or water, 1 tbsp. at a time. You want a muffin batter ( creamy but lumpy) consistency. 
5. Fill each muffin cup up to the top, since they will not rise for lack of baking soda or powder, which I don't use very much because these really don't need any. 

* PLEASE NOTE, these are very soft, so they need to be handled with care. Remove them with your hands or a small spoon to pry out of the pan. They can be stored in an air-tight container in the fridge for 5 days or I like to put mine in a Ziploc bag, freeze them, and just remove a few to let them thaw on the counter 30 minutes before I want them, or defrost them for at least 15 -20 seconds in the microwave. 

*The mixture of dry oats and liquid absorb when you bake, so it acts like flour. Though it won't rise, it does yield a sturdy, hearty result. Plus,  the coconut flour yields a tender, and very sweet crumb that doesn't taste much like coconut but taste like a sweet, buttery flour. It's a healthy alternative to white or wheat flour.

*More gluten free baked products to come! I know many of you like to stay away from gluten, as do I. If you're unsure what gluten is, it's simply a protein that is found in certain grains. The body may digest it, but it has been found to cause trouble with many people that result in the following symptoms: severe digestion problems, frequent stomachaches after eating gluten, weight loss, brittle nails and nair, joint pain, headaches, fatigue, depression and anemia, just to name a few. 

The most common culprit of gluten is wheat, barley and rye. To see an entire list of foods containing gluten,check out this website: . If you tolerate wheat fine, there is no need to avoid it unless you just wish too.

See you next time!

.:*Heart and Soul:.*

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