Breakfast: Pistachio and Pumpkin Chocolate Muffins

This recipe includes superfoods such as:

Cinnamon, Honey, Apple Cider Vinegar

Health benefits of Pistachio and Pumpkin Chocolate Muffins

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

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.

Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 1/2 Cups Honeyville Almond Flour
1/2 Cup Pumpkin Puree (I use Libby’s)
1/2 Cup Pistachios (Pre-salted)
1/2 Cup Just NOW Erythritol
2 Large Eggs
1/4 Cup Coconut Oil
3 ChocoPerfection Dark Bars (or 90% Cacao Squares)
2 tsp. Quality Vanilla
1 1/2 tsp. Cinnamon
1/2 tsp. Baking Soda
1/2 tsp. Apple Cider Vinegar
1/2 tsp. Nutmeg
1/2 tsp. Cloves
1/2 tsp. Ginger

Instructions

1. Preheat your oven to 325F.
2. Grind your cloves with a spice grinder or mortar and pestle.
3. Add all of your dry ingredients to a large mixing bowl. 1 1/2 Cups Honeyville Almond Flour, 1/2 Cup Just NOW Erythritol, 1 1/2 tsp. Cinnamon, 1/2 tsp. Baking Soda, 1/2 tsp. Nutmeg, 1/2 tsp. Cloves. You can also add the ginger here if you are using ground and dried ginger.
4. In a separate bowl, add 1/2 Cup Pumpkin Puree, 2 Large Eggs, 1/4 Cup Coconut Oil, 2 tsp. Quality Vanilla, and 1/2 tsp. Apple Cider Vinegar. If you’re using minced (wet) ginger, add the 1/2 tsp. of Ginger here.
5. Roughly chop your 3 Chocoperfection Dark Chocolate Bars. If you can’t afford these or want to use different chocolate, you can use 3 Square of 90% (or higher) cacao.
6. Mix all of the wet ingredients together well.
7. Mix all of the dry ingredients together well.
8. Pour 1/2 of your wet ingredients into your dry ingredients and slowly mix them together. Add the second half of your wet ingredients and completely combine them.
9. Add your chocolate chunks and 1/2 Cup Pistachios to the mixture and fold them in.
10. Line your cupcake tray with 8 Cupcake Liners, then evenly distribute your batter between them. You can fine some awesome designed cupcake liners online, too!
11. Bake your muffins for 25-30 minutes (I did 27 minutes exactly) until they are golden brown. Take them out of the oven and let them cool for 15 minutes.
12. Store your muffins in a Tupperware container and eat as you want for breakfast! This one fits 8 muffins perfectly.