Whole foods for the holidays-
Butternut Squash Party Muffins- Diabetic, Paleo are my latest family treat. Hearty, moist, with that tasty cinnamon sugar flavor. These little babies are yummy enough that kids will gobble them up and guests will ask for more. In addition to yum factor ten I love to serve and eat a whole food that is fiber rich, full of nutrients, with a slow carb burn. Be prepared for the hectic holiday season: make alot, freeze ahead and heat them up as needed. I throw a few in my daughter’s lunch, eat them after dinner as a mom treat, and serve them to unexpected guests. Sweet little muffins, pretty on a plate, paired with chili jam, coconut yogurt or cinnamon maple syrup glaze, yum!
Diabetic/Paleo- switch out
The main version recipe of Butternut Squash Party Muffins was created using eggs, organic spelt flour and maple syrup. While I realize these ingredients have not yet appeared on L.S. Livewell I would like to explain. Eggs are not vegan but I am using them as they are an unparalleled leavening agent. For the vegans in the audience I have a vegan alternative below. Spelt flour, while better for diabetics than regular flour, is not the lowest option in g.i.. The same goes for maple syrup. For those on strict diabetic and paleo diets I have an alternate listed below.
My reasons for using these here are that I like the resulting texture and flavor the best. These yummy muffins will be served to people who may not practice eating as we do. I wanted to create a holiday recipe that is tasty enough to be served to guests while also supporting our movement forward towards sustainable health.
What to sub if you are diabetic, paleo or vegan
Sweeteners- Eliminate maple syrup and use an equal part of the low glycemic option such as monk fruit, yacon syrup, xylitol, coconut sugar, or stevia. Sometimes you can get the best flavor by mixing a few together. Do an experiment to figure out your desired sweetness level.
Flour-Eliminate spelt flour and use the same amount of almond flour, garbanzo, or coconut flour.
Vegan- Omit the eggs and use 1/4 cup flax seed blended with 1/4 cup water. Let it sit for fifteen minutes in the fridge and use in place of eggs.
Bubby Lily thrifty tip– If you want to make your own inexpensive oat, almond or other nut flours just blend one cup of your raw ingredient in your high speed blender until powdery. Use immediately.
Why I love Butternut Squash party muffins
- Prepare ahead by freezing
- Great taste for people who are not diabetic or paleo
- Recipe can be used for a cake
- Nutrients in squash, oatmeal, nuts, chia, and cinnamon
- Kids love them
- Fiber rich
Butternut Squash Party Muffins- Diabetic, Paleo
A moist, hearty butternut squash party muffin that tastes good enough to serve to company. Power packed with nutrients and fiber, with that yummy fall cinnamon sugar flavor.
Ingredients
- 3/4 cup cooked butternut squash
- 1/4 cup filtered water
- 3/4 cup coconut oil
- 2 eggs
- 1 cup organic spelt flour
- 2 oz flax seed
- 2 oz chia seed
- 2 oz oatmeal or oat groats
- 1 tbl cinnamon
- 3/4 tea baking soda
- 3/4 tea baking powder
- 1/4 tea gray or low processed salt
- 3/4 cup coconut sugar
- 1/2 cup maple syrup
- 2 oz raw walnuts
Instructions
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Pre-heat oven to 400 degrees. In a high speed blender mix oats, flax, walnuts, and chia until powdery. In a bowl mix this with flour, baking powder, baking soda, salt and cinnamon. Combine well.
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In a separate bowl blend squash, water, coconut oil coconut sugar and maple syrup. When well combined add eggs. If you want an extra silky texture blend for 10 seconds in the blender.
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Oil a muffin or cake pan. When oven has reached 400 degrees mix flour mixture with egg mixture. Stir only enough to combine well.
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Pour into muffin or cake pans. Put immediately into the oven. Cook for fifteen minutes or until a fork comes out clean. If not serving immediately cool, individually wrap in plastic, and freeze in a ziplock bag.
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Squash prep- I usually do a big bake and cook several squash at a time. Cook on a cast iron sheet until soft enough to cut in half. Halve, scoop out the seeds. When squash is completely soft take it out of the oven and let it cool. Rough cut into chunks.
Cook time treat-Spread seeds on a cookie sheet and cook until crunchy. Enjoy while the squash continues to cook.
Freezer Tip-Using a few 2- 4 oz plastic container (I use left over Popsicle containers) fill to the top with the rough chunks of squash. When frozen take them out of the containers and put them in ziplock bags.
N.B. The Popsicle containers work well as they are about 2-4 oz, so make it easy to use for making more muffins.
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Cinnamon Maple Syrup Glaze-
Mix 2 oz of maple syrup with 1 tea cinnamon. Drizzle over the muffins before serving.
“Butternut Squash Party Muffins- Diabetic, Paleo” is the second part of our fall series,”Holiday Eating Strategies”. For more ideas on healthy food for the holidays visit our posts Blistered Shisito Peppers, 5 minute Guacamole and Muhammarah. “Butternut Squash Party Muffins” first appeared on the blog L.S.Livewell. Copyright 2018 Lisa Shaub.
When do you add the walnuts?
Thinking of making tonight.
Whoops!The walnuts get ground up with the chia, oats and flax. They are the healthy stuff that usually makes muffins lumpy. If you blend them to powder the muffins have a nice texture that kids like. If you really need it to be satiny try blending your egg, oil and sugar mixture for 10 seconds in the blender than adding your flour mixture. Do not over blend. 10-20 seconds max. Then pour right into pan and oven.
I made it! Ruby loved them. Yay!
I am so glad! We have to sneak all the good stuff in any way we can!
I meant to ask you, the items like chia, oats and walnuts that are measured in oz is that by weight?
I don’t have a cooking scale so I just did them via liquid oz. It seemed to work out.
I took them to a party last night and everyone loved them. I wanted to heat them up, but didn’t get around to doing it. And they were gone! I am forwarding the recipe to someone.
For oz I usually estimate 2 Tbl.=1 oz, or consider that a cup is 8 oz. I makwe them every week for L.