Sarah Remmer: The Non-Diet Dietitian


Whole Grain Pumpkin Spice Muffins

A great one-handed nutrient-packed snack!

These Whole Grain Pumpkin Spice Muffins not only are a lifesaver for new moms (or anybody who needs to eat one-handed on the run!) they're dietician-approved healthy kid-friendly snacks too! | YMCFood |

I've just had my third baby, and I have been lucky enough to receive lots of yummy food from friends and family so that I don't have to worry about cooking. Food really is the best gift to give a new mom. Since my supply of baked goods has dwindled now that my son is a month old, I've started making my own muffins and cookies again when my husband's home on the weekends.

I find that having nutrient-dense foods like homemade high-fibre muffins, homemade trail mix, fruit, and hardboiled eggs are a must right now, especially because I'm nursing my baby every few hours--all of these foods only require one hand to eat! I also find that I just don't have time to eat a proper meal with my kids these days--life is just too busy. But when I forget to eat, my energy (and patience!) is quickly drained, and if I don't pay attention, it might also start to affect my milk supply and health.

It's so important that as new moms, we take care of ourselves too! Even Dietitians like me need this reminder. 

Here is one of my favourite muffins recipes. I love pumpkin (the flavour, and the fact that it's really nutritious) and find that these are the perfect one-handed food for on-the-go or when I'm nursing the baby. Oh, and kids love them too! 

Whole Grain Pumpkin Spice Muffins

Makes 24 medium-large muffins or 36 small muffins


1 cup bran cereal or rolled oats
2 1/2 cups whole grain flour
1 cup unsweetened dried fruit or nuts (your choice)
4 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tbsp ground cinnamon
1 tsp ground nutmeg
1 tsp ground ginger
3 eggs, room temperature and lightly beaten
2 cups buttermilk
1 cup granulated sugar
1 can (14 oz) pure pumpkin puree
½ cup oil (I used canola) 


 Gather two 12-cup muffin tins, lightly greased or lined with paper cups and preheat oven to 375 F (or 350 F if you have a super hot oven). In large bowl, combine whole wheat flour, bran, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, salt and raisins or nuts.

 In another large bowl, combine eggs, buttermilk, pumpkin and oil.

 Make a well in the center of the dry mixture and pour in wet mixture all at once. Gently fold together until just combined- do not over-mix.

 Spoon batter into muffin tins and bake in pre-heated oven for 18 minutes

Recipe inspired by the Dietitians of Canada “Great Food Fast” Cookbook Pumpkin muffins 

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