Posted on 2 Comments

Pumpkin (or Banana Maple) Muffins

I just put a batch of hooks in the oven to cure, and I figured I would take this opportunity to share with you something else I recently put in the oven that is not polymer clay, but actual honest-to-goodness edible food.

This time of year, there is always a little bit of buzz in my online circles over my pumpkin bread recipe. Somehow, don’t ask me how, I stumbled several years ago into a magic formula of pumpkin and flour that, while not exactly life-changing, was certainly autumn-changing.

So why mess with a good thing? Neil, mainly.

He’s got a sweet tooth a mile long, that one. And he’s been so good about staying on his heart-healthy diet. I feel like it’s the least I can do, every once in a while, to take one of my tried-and-true baked goods recipes and try to make it better for him. That means finding ways to reduce the sodium and the saturated fat.

Truth be told, the original recipe is actually pretty good, fat-wise. But the sodium could certainly be improved upon. And I thought I might try using some less-refined ingredients, too. I wasn’t all that hip to the better options when I wrote the original recipe, but nowadays my pantry is stocked with minimally-processed baking staples as much as is possible. If you still want to use regular old granulated sugar and canola oil, go ahead. Just don’t replace the Featherweight Baking Powder if you can help it. That’s the ingredient that keeps the sodium low.


  • 1 1/4 cups All-purpose flour
  • 1/2 cup White whole wheat flour
  • 1 teaspoons Baking soda
  • 1/4 teaspoon Featherweight Baking Powder
  • 1 1/2 cups Demerara sugar or other minimally-processed sugar
  • 1/2 teaspoon Cinnamon
  • 1/2 teaspoon Pumpkin pie spice
  • 1/4 cup Sunflower oil
  • 1/3 cup Egg whites or other egg substitute equivalent to 2 eggs
  • 1 1/4 cups Canned pumpkin
  • 2 tablespoon Water


  1. Preheat oven to 350.
  2. In a large mixing bowl combine the flour, baking soda, baking powder, sugar, cinnamon, and pumpkin pie spice.
  3. In a separate bowl, mix by hand the oil, egg whites, pumpkin, and water.
  4. Combine with the dry ingredients.
  5. Bake in muffin tins for 20-25 minutes, or until done.


  • Leftovers freeze very well, and last for several months.
  • May also be baked in 8 small loaf pans for about 50 minutes, or two 5×9 loaf pans for about 90 minutes.

Banana Maple Variation

  • Replace the pumpkin with two mashed bananas. If that comes to less than 1 1/4 cups, add some other pureed fruit or vegetable to make up the difference. I ended up adding a small scoop of pumpkin, but you could also try applesauce or baby food.
  • Replace the sugar with maple sugar. Yes, it’s pricey, but if you’ve got some on-hand, it is so delicious.
  • Replace the spices with an equal amount of ground nutmeg.
Nutrition Facts
Serving Size: 1 serving
Servings Per Recipe: 12
Amount Per Serving
Calories:  214
Calories from fat: 43 (20% of tot cal)

% Daily Value*

Total Fat   5g7%
     Saturated Fat  1g3%
Cholesterol   0mg0%
Sodium   118mg5%
Total Carbo    41g14%
     Dietary Fiber   2g7%
     Sugars    26g
Protein   3g
Vitamin A       563%Vitamin C     2%
Calcium         1%Iron      12%
*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending upon your caloric intake.

Here is the link to the recipe on If I make tweaks to the recipe, add any notes, change any ingredients, etc., that is where you will find the most up-to-date changes:


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Posted on 2 Comments

2 thoughts on “Pumpkin (or Banana Maple) Muffins

  1. Lisa! I never heard of Featherweight baking powder. I have to follow a super low sodium diet and eat hardly any baked stuff, but I’m going to try it. Thanks. Martha

    1. It’s pretty handy, as long as you don’t have potassium restrictions. It is made with potassium chloride instead of sodium chloride.

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