As the weather cools, we’re spoiled for choice as the season’s bumper crop of fruits and vegetables offers up a tantalizing and delicious range of bold flavors and textures. These recipes will inspire you to make the most of the season in creative ways.

Savory Pumpkin Muffins


These muffins deliver a potent double dose of pumpkin by utilizing both pumpkin purée and pumpkin seeds.

1 cup (250 mL) almond flour

2 Tbsp (30 mL) coconut flour

1 1/2 tsp (7 mL) baking powder

1/2 tsp (2 mL) sea salt

1/4 tsp (1 mL) ground black pepper

1/4 cup (60 mL) raw pumpkin seeds, divided

3 large eggs

1 cup (250 mL) pumpkin purée

2 tsp (10 mL) chopped fresh rosemary leaves

1 tsp (5 mL) chopped fresh thyme leaves

2 tsp (10 mL) chopped fresh sage leaves

1 1/2 Tbsp (22 mL) finely grated Parmesan cheese

Preheat oven to 350 F (180 C). Lightly grease 8 cups of a muffin tin with coconut oil. Set aside.

In medium bowl, whisk together almond flour, coconut flour, baking powder, salt, pepper, and 3 Tbsp (45 mL) pumpkin seeds.

In another medium bowl, whisk together eggs, pumpkin purée, rosemary, thyme, and sage. Stir in dry ingredients until fully incorporated. Divide batter among prepared muffin cups and sprinkle tops of muffins with remaining pumpkin seeds and Parmesan cheese.

Bake until wooden skewer inserted into a muffin comes out clean, about 30 minutes. Let muffins cool in pan for a couple of minutes before transferring to cooling rack to cool completely.

Each muffin contains: 162 calories; 9 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 4 g fiber); 192 mg sodium

Leave A Comment