Pumpkin & Pepita Muffins

Dark, olive green pepita seeds from pumpkins add crunch and a mild nutty flavor to these delicious muffins. They are ideal for an energy-boosting breakfast or brunch and are great as a midmorning snack.

Per muffin: 150 cal / 4.2g fat / 1g sat fat / 23.7g carbs / 5.9g sugar / 1.9g fiber / 5.7g protein / 160mg sodium

Makes 12

Prep: 25–30 minutes, plus cooling

Cook: 30 minutes

1 tablespoon light olive oil, for greasing

2 cups finely diced, peeled, and seeded pumpkin or butternut squash

1½-inch piece fresh ginger, coarsely grated

3 eggs

¼ cup maple syrup

1 cup low-fat plain yogurt

1¼ cups whole-wheat flour

¾ cup fine cornmeal

1 tablespoon baking powder

1 teaspoon ground allspice

3 tablespoons pepita (pumpkin) seeds

1. Preheat the oven to 375°F. Grease a 12-cup muffin pan with the oil.

2. Put the pumpkin into the top of a steamer set over a saucepan of gently simmering water. Cover and cook for 15 minutes, or until just soft. Mash the pumpkin and mix with the grated ginger.

3. Put the eggs, maple syrup, and yogurt into a medium bowl and whisk together.

4. Put the flour, cornmeal, baking powder, and allspice into a large bowl and stir together. Add the mashed pumpkin and the egg mixture and briefly beat together until just combined.

5. Spoon the batter evenly into the cups of the prepared pan. Sprinkle the tops of the muffins with the seeds, then bake in the preheated oven for 15 minutes, or until well risen and golden brown. Let cool in the pan for 5 minutes, then loosen the edges with a knife. Turn out onto a wire rack and let cool completely.