Grain-Free Pumpkin Spice Muffins (Phases 2 and 3)

Preparation time: 10 minutes

Total time: 40 minutes

Makes 6 servings (6 large muffins)

A quick breakfast or the perfect grab-and-go snack for classroom celebrations, office potlucks, or any occasion that calls for allergen-free treats. Your friends don’t even have to know these muffins are healthy! They’ve been taste-tested by hundreds of kids and adults alike, with rave reviews.

• Olive oil spray (optional)

• ¾ cup chickpea flour (see Tip)

• ¼ cup coconut flour or almond flour

• ¼ teaspoon baking soda

• 1 teaspoon baking powder

• ⅓ cup neutral-tasting oil, such as high-oleic safflower or avocado oil (use ¼ cup if using almond flour)

• 1 egg, beaten, or 1 tablespoon chia or flaxseeds, ground and mixed into ¼ cup water

• ½ cup packed steamed winter squash, such as kabocha, butternut, buttercup, etc., or sweet potato

• ½ cup whole milk or unsweetened soy milk

• ¼ teaspoon pure vanilla extract

• 3 tablespoons honey or pure maple syrup

• ¾ teaspoon ground cinnamon

• ¼ teaspoon ground ginger

• ⅛ teaspoon ground cardamom

• ⅛ teaspoon ground cloves

• ⅛ teaspoon freshly grated nutmeg

• ¼ teaspoon salt

Calories: 245

Carbohydrate: 20 g

Protein: 5 g

Fat: 17 g

Variations

To make pancakes: For each pancake, pour a scant ¼ cup of the batter onto a hot skillet brushed with oil. Cook until golden brown and the edges appear done and lift easily, then flip and brown on the second side. Makes about 12 medium pancakes.

For Apple Cinnamon Muffins: Substitute 2 medium apples, cored, chopped, and cooked with 2 tablespoons water, then pureed for the squash, and 1 teaspoon ground cinnamon with 1 teaspoon pure vanilla extract in place of all the other spices.

For Banana Nut Muffins: Substitute 2 ripe bananas, mashed, for the squash and ½ teaspoon ground cinnamon with 1 teaspoon pure vanilla extract in place of all the other spices. Add ¼ cup chopped walnuts.

Phase 1 Meal: None (contains honey and starchy vegetables).

Phase 2 Meal: Serve with 3 slices cooked turkey bacon or equivalent vegetarian protein (see Equivalents Table, here), ¼ cup plain whole-milk Greek yogurt, and 1 cup blueberries.

Calories: 496; Carbohydrate: 34%; Protein: 23%; Fat: 43%

Phase 3 Meal: Use the pancake variation. Serve each person 2 pancakes, each drizzled with 1 teaspoon pure maple syrup. Serve with 3 slices cooked turkey bacon or equivalent vegetarian protein (see Equivalents Table, here) and 1 cup blueberries.

Calories: 469; Carbohydrate: 40%; Protein: 20%; Fat: 40%