Sunshine Pumpkin Muffins


It is important to exercise regularly to boost your mood, reduce anxiety and keep yourself out of a depressive state. You should also eat healthy, low sugar meals and make sure your carbohydrates are high in fiber. Try these Sunshine Pumpkin Muffins as a fiber rich, no sugar dessert or snack. We, as a society, are addicted to sugar. On average, we consume about 22.2 teaspoons (roughly a half a cup) of sugar every day – 182.5 cups every year. Replace your sugary treats with delicious, low glycemic index treats like this regularly and you’ll see a huge change in your mental and physical health. Learn how to treat depression naturally here.


  • 1 cup old-fashioned oatmeal, not instant
  • 1⁄2 cup unsweetened applesauce
  • 1⁄2 cup canned pumpkin* (Or substitute with a sweet potato)
  • 2 large egg whites + 1 yolk, lightly beaten
  • 2 Tbsp. + 1 tsp. olive oil
  • 1 Tbsp. double-acting baking powder
  • 1⁄2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1⁄2 tsp. ground nutmeg
  • 1 1⁄2 tsp. pumpkin pie spice
  • 1⁄2 cup almond or rice milk or 1⁄2 cup apple juice
  • 1⁄2 cup amaranth or quinoa flour
  • 1⁄4 cup whole-wheat flour
  • 1⁄4 cup no sugar added dried cranberries or raisins (optional)

*If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato and let cool. Remove the skin and mash the flesh. Measure out the required quantity.


Preheat oven to 375 degrees. Line muffin pan with paper or silicon liners or coat with cooking spray.

Combine oatmeal, pumpkin, applesauce, juice or milk, eggs, and oil. Mix until all ingredients are blended.

Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry.

Add dried fruit if using. Mix until dry ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.



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