Lunch: Pumpkin and Rosemary Muffins

This recipe includes superfoods such as:

Honey

Health benefits of Pumpkin and Rosemary Muffins

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

Vegetable oil or oil spray, for oiling
2/3 cup/3 1/4oz/90g all-purpose flour
2/3 cup/3 1/4oz/90g cake flour
1 cup/4 1/2oz/130g whole wheat flour
2 1/8 tsp baking powder
1/2tsp baking soda
Good pinch of salt
3 sprigs of fresh rosemary, very finely chopped
1 3/4 cups/8 1/2oz /240g cooked pumpkin (about 1 small wedge), cut into 1/4 in (5mm) dice. Ready-cubed, uncooked squash is available in the supermarket
2 eggs, lightly beaten
scant 1/2 cup/4floz/100ml plain yogurt
1 generous cup/10floz/275ml milk
3 big squidges of honey
1/4cup/21/2floz/60ml vegetable oil
Handful of pumpkin seeds

Instructions

Preheat the oven to 400 degrees F (200 degrees C).
Cut out 12 squares of parchment paper measuring about 5 1/2 x 5 1/2in (14 x 14cm). Oil the muffin pan and push the squares down into each hole so the paper sticks up just like the muffins you can buy in the coffee shop. The squares have a habit of popping up out of the holes, which is okay for now because once the muffin mix is spooned inside the squares will stay down. Alternatively, use ready-made paper muffin cases.
In a large bowl, sift the flours, baking powder, and baking soda, then stir in the salt and rosemary. If there is any whole wheat left in the sifter from the whole wheat flour, keep this for the topping.
In a medium bowl, put the rest of the ingredients, apart from a third of the pumpkin, and stir well so all the liquid is well combined. Pour the wet ingredients into the dry and, using a large spoon and no more than 8 turns, mix all the ingredients together. It does not take much to over-mix muffins at this stage and although the end result will still taste sublime the texture will not be as tender. Let the mixture stand for 5 minutes, then spoon the mixture into the paper cases.
Sprinkle the whole wheat, reserved pumpkin, and the pumpkin seeds over the muffins. Bake in the center of the oven for 20 to 25 minutes, or until the muffins are well risen and a skewer inserted in the center comes out clean.
Good for breakfast, good for lunch, and good for just about any time of the day for a snack. For canapes these can be made in mini muffin cases as mouthful morsels of scrumbunctiousness.