• 1 cup whole wheat flour
  • 1 cup all purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • ½ tsp nutmeg
  • ½ tsp salt
  • 1 cup pumpkin puree
  • 1 cup low-fat milk
  • ½ cup unsweetened applesauce
  • ¼ cup maple syrup
  • ¼ cup canola oil
  • 1 egg
  • 1 apple, any kind, peeled, cored and diced
  • ½ cup raisins (optional)
  • ½ cup raw, shelled sunflower seeds (optional)


1. Preheat oven to 425º F. Place paper liners in your muffin tin.

2. In a bowl, combine the flour, baking powder, baking soda, spices and salt.

3. In a larger bowl, beat together the pumpkin, milk, syrup, oil and the egg until well blended. Add the dry ingredients to the pumpkin mixture, mixing just until all the ingredients are moist. Fold in the chopped apple, and the raisins and sunflower seeds if you’re using them.

4. Fill the muffin cups about 2/3 full with batter. Bake the muffins for about twenty minutes, until they are springy to the touch. Serve them hot or cool them to room temperature and freeze them.