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Pumpkin Spice Muffins with Carrots and Blueberries


(These muffins have only 150 calories per serving.  They are moist, colourful and taste great! And they are low in saturated fat and trans fat-free.  Use pure pumpkin puree, not pumpkin pie filling.  Puree has about 1/3 the calories of the pie filling, without added sugar, fat or spices.


1 cup                     whole-wheat flour

1 cup                     all-purpose flour

2 tsp                      baking powder

1 tsp                      baking soda

½ tsp                     salt

1 tsp                      nutmeg

1 tsp                      ground cloves

1                              egg

1                              egg white

¾ cup                    brown sugar

1 cup                     pure pumpkin puree

1 cup                     shredded carrot (about 1 large)

½ cup                    low-fat (1% or less) milk or soy milk

¼ cup                    canola oil

1 tsp                      vanilla

1 cup                     blueberries (or alternatively, 1 cup of chopped walnuts or pecans)

1 tbsp                    brown sugar


Preheat oven to 375 F (190 C).

In a large mixing bowl, combine flour, baking powder, baking soda, salt, nutmeg and cloves.  Set aside.

In a separate large mixing bowl, whisk together egg and egg white until frothy, about 30 seconds.  Add brown sugar and whisk until ingredients are combined.  Add pumpkin, carrots, milk, canola oil and vanilla; whisk together.

Add dry ingredients to wet ingredients and mix just enough to combine.  Add blueberries, gently folding them into the batter.

Line a muffin tin with 16 small (10 cm) paper muffin cups.  Pour ½ cup (50 ml) batter into each muffin cup, sprinkle top with brown sugar.

Bake for 22 minutes, or until cooked through (when a knife inserted in the centre comes out clean).

Makes 16 muffins.

Per muffin:  149 calories; 3 g protein; 4 g total fat (1 g saturated fat); 26 g carb; 2 g fibre, 11 mg chol, 211 mg sodium





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