Food + Family + Friends

Christina Shoup

Immune Boosting Smoothie

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School is back in session and so is cold and flu season. While I don’t have toddlers anymore, my teens sure seem to be bringing home germs and getting sick all of a sudden. Building that immune system! Among the many tools in my “stay healthy” toolkit, supporting my family’s immune system using powerful vitamin-rich fruits and vegetables is certainly at the top of the list. Moving our bodies each day, getting 7-8 hrs of sleep, hydrating appropriately and taking a handful of supplements are also part of our daily “stay healthy” goals.

I’ve made a variety of immune boosting smoothies over the years, but this is one of my current favorites to serve around here.  One of my kids said it was “drinkable” (thanks?) and the other said it was “actually really good!” I consider that a win in my book.

When you’re making your smoothie, add or subtract to your liking or what you have on hand – skip the mango and add frozen pineapple. Swap chia for ground flax meal. Add a handful of kale. We don’t mind things a bit spicy around here so we are pretty generous when it comes to adding the fresh ginger.

Cheers to good health!

Christina

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Immune Boosting Smoothie

A smoothie to put on repeat during the fall and winter months! Enjoy the vitamin rich fruits and vegetables to help support your immune system. If you don't mind it spicy, try adding a bit more ginger – it's delicious!

Course Smoothie
Servings 1 serving
Author Christina Shoup

Ingredients

  • ½ cup coconut water
  • 1 orange, peeled
  • ¼ cup frozen mango
  • ½ frozen banana
  • 1 small carrot, peeled and coarsely chopped
  • ½ inch or more fresh ginger, peeled and coarsely chopped
  • 1 tbsp chia seed
  • 2 tbsp collagen peptides optional for boost of protein
  • handful of ice cubes

Instructions

  1. Combine all ingredients in a blender and blend until smooth.

Cold Brew Coffee

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Coffee has taken many forms in my house. It’s actually one part of the kitchen tasks (joys?) that I’m not in charge of. For decades now, my husband Eric has been in charge of our daily coffee and I wouldn’t change that for anything. This daily task has turned into a bit of a hobby and enjoyable ritual for him – trying different brewing methods over the years and experimenting with different kinds of coffee beans and grinders. I happily reap the benefits of this ritual.

Some of the many methods of brewing he has tried have included a standard Cuisinart drip coffee pot, a very short stint with the Keurig machine and pods, a simple to use Nespresso machine, a fun Blue Bottle-style pour over contraption, a French press, a very fancy Italian cappuccino machine, an upgraded version of said very fancy Italian cappuccino machine and most recently a cold brew method that began with a large mason jar then slightly upgraded to a Toddy Cold Brew system. 

Any way you brew it, these have all been favorites at some time or another (minus the Keurig which I don’t believe we ever enjoyed much).  Aside from pulling an espresso shot from Eric’s beloved machine, one of our favorite ways for a while has been the Cold Brew method.  It’s easy to do, convenient to make ahead and store for a few days in the refrigerator, and best of all – makes great iced coffee for anyone in the family so nobody has the need for a Starbucks run.

One of the benefits of the Cold Brew method, other than it being super simple and convenient, is that the cold water brewing method is a process that yields less acidic coffee.  Less acid makes it smoother tasting, thus needing less cream and sugar to tame the acidity.  This results is a coffee that both Eric and I feel is more gentle on our stomachs – a nice bonus. 

One last thing about coffee – the bean matters! We have been having fresh beans delivered to our home for over 10 years, and before that we bought it locally and feel that this adds to the flavor and satisfaction of our coffee. It’s a bit of a luxury but one we both enjoy and is definitely more cost effective than a daily Starbucks or Peets.  Blue Bottle Coffee beans have been our favorite for quite a long time and we get a delivery every two weeks- 17ft Ceiling is a delicious caramel, nutty blend that we love.   Another coffee that we get delivered on a regular basis is from a company called Purity- we enjoy their decaf Calm.  It was recommended to Eric by an integrative medicine doctor a few years ago and is perfect for those of us that are more sensitive to caffeine – it quickly became one of our go-tos.  There was a time that we drank just decaf but currently we enjoy mixing the decaf whole beans with our Blue Bottle beans to make our own half caff blend.  It’s a Shoup Household favorite! 

Cheers,

Christina

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Cold Brew Coffee

A simple and convenient way to have delicious coffee anytime. The coffee concentrate can be diluted to your preference or added directly to a chocolate protein smoothie to make a delicious mocha smoothie.

Course Beverages, Smoothie
Keyword coffee
Servings 4 servings
Author Christina Shoup

Ingredients

  • ⅔ cup medium grind coffee beans
  • 3 cups cold water

Instructions

  1. In a mason jar, add coffee grounds to the bottom. Pour enough water over the grounds just enough to saturate them. Swirl around or use a long spoon to agitate the coffee grounds for a minute or two. Pour the rest of the water over the top, cover, and let sit overnight, or about 12 hrs.

  2. Using a cheesecloth or nut milk bag, strain the steeped coffee into a clean bowl. Repeat if necessary, though we find one round of straining using a nut milk bag is sufficient for us. Keep in a covered jar in the refrigerator.

  3. When ready to use, dilute with a bit of water or even up to a 1:1 ratio of coffee concentrate to water, as desired.

Mocha Protein Smoothie

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Adding cold brew is a delicious twist on my chocolate protein smoothie. Reminiscent of a mocha frappa whatever from your nearby chain coffee shop, but so much better for you!  A nice combination of protein, fat and fiber that will make you full rather than crash from all the added sugar and questionable ingredients.

It happened by accident, actually.  One day over the summer I realized I hadn’t had coffee yet, and it was 1pm! My cold brew is always half caffeine so it wasn’t exactly a headache that reminded me, I just love the taste of coffee and missed it that day.  It seemed like a delicious way to get my coffee fix for the day as well as make my smoothie for lunch and I haven’t looked back since.  A happy mistake and one I’ve enjoyed many times.

Cheers,

Christina

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Mocha Protein Smoothie

A delicious twist on the standard chocolate protein smoothie but still keeps the fat and fiber to stay full for hours.

Course Beverages
Servings 1 serving
Author Christina Shoup

Ingredients

  • ½ cup macadamia milk any nut milk will do
  • ½ cup cold brew coffee
  • 1 scoop chocolate protein powder By Well By Kelly is my favorite
  • 1 tbsp ground flax meal
  • 1 tbsp almond butter
  • handful of ice cubes

Instructions

  1. Place ingredients in a high speed blender and blend until smooth.

Summer Zucchini Rice Bake

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The words summer and casserole don’t seem to mix, but this one deserves a place on your late summer or early fall table. The temps in the Bay Area have fallen a bit this week and when I put grilled sausage on my Friday night menu, this is the first side dish that came to mind. It was a family favorite as a child, given to us by a dear family friend. It made its way into our family collection of recipes and as with everything, I enjoyed updating it to suit my own family’s tastes.

This recipe is the perfect mix of fresh ingredients with a flavorful creamy mixture. Easily adaptable, too – brown rice works as well as white rice. Yellow squash can be subbed for the zucchini. Sliced cherry tomatoes for the regular tomatoes. Any color of bell pepper works great. You get the picture… prepared frozen rice makes this dish that much easier to get on the table and one shortcut I make all the time.

I hope you give it a try and enjoy it as much as we do!

Cheers,

Christina

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Summer Zucchini Rice Bake

This summer casserole uses up some of summer's best produce – zucchini, tomatoes and peppers. The perfect side dish for those late summer, early fall evenings when there's a chill in the air. Grilled sausage, tri tip and salmon are delicious main dishes for this summer casserole.

Course Side Dish, vegetarian
Keyword rice, tomato, zucchini
Servings 4 servings
Author Christina Shoup

Ingredients

  • 1 cup cooked brown or white rice
  • 3 medium zucchini, sliced thin
  • 4 oz can diced mild green chiles
  • 8 oz grated pepper jack or cheddar cheese, divided
  • 2 medium tomatoes, thinly sliced
  • 8 oz container creme fraiche
  • small diced bell pepper, any color
  • 3 green onions, sliced
  • 1 tsp Italian seasoning
  • 1 tsp garlic salt
  • ½ tsp freshly ground black pepper
  • 1 tbsp chopped fresh parsley

Instructions

  1. Preheat the oven to 350°. Prepare a 8×8 inch glass casserole dish by coating with a thin layer of avocado oil or olive oil.

  2. In a microwave-safe bowl, place sliced zucchini, 1 tbsp water and ½ tsp salt, cover and cook for 4-5 minutes, till crisp tender. Drain water and set aside.

  3. Place cooked rice in prepared dish and spread in an even layer. Sprinkle with half the cheese. Cover in even layers with diced chiles, then zucchini, then tomatoes. Sprinkle with ½ tsp salt and ½ tsp pepper.

  4. In a medium bowl, combine creme fraiche, bell pepper, green onions, Italian seasoning, and garlic salt. Spoon lightly over tomato layer in an even layer. Sprinkle remaining cheese.

  5. Bake uncovered for 40 minutes until cheese is bubbly and heated through. Garnish with chopped parsley.

High Protein Pancakes

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Who doesn’t love a stack of fluffy pancakes with warm maple syrup? This girl.  They taste good going down, but the crash and then the immediate hunger from the simple carbs usually aren’t worth it for me. Though my family usually prefers waffles over pancakes for a morning treat, fluffy buttermilk pancakes from scratch still make appearances a few times a year in our house – usually when sleepovers happen or there is a special request.  What you’ll never find in our house is traditional store bought pancake mix (chemicals and additives for breakfast, no thank you) and Log Cabin “syrup.”  Yuck.

I made almond flour pancakes for years before seeing cottage cheese being used in pancakes and have been a fan ever since.  They are reminiscent of our house favorite Dutch Baby Pancakes or Birthday Crepes. The cottage cheese combined with fresh lemon zest, a bit of sweetness from the banana, a handful of blueberries scattered on top and you have yourself a delicious, satisfying dish. Top it off with some butter and a drizzle of pure maple syrup. One of my favorite ways to enjoy these pancakes and increase the protein and fiber even more is to add a dollop of raspberry chia seed jam. Yum!

Cheers,

Christina

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High Protein Pancakes

I have long been a fan of pancakes that include fiber and protein to avoid that post meal crash. High protein cottage cheese along with almond flour will keep you satisfied much longer than traditional pancakes and are just as tasty and easy to make. Add some fiber rich blueberries and you have yourself a delicious start to your day.

Course Breakfast, brunch
Keyword banana, cottage cheese
Servings 4
Author Christina Shoup

Ingredients

  • 6 pastured eggs
  • 1 banana
  • 1 lemon, zested
  • 1½ cups cottage cheese
  • 1 cup almond flour
  • ¾ cup old fashioned rolled oats
  • 1 tsp vanilla
  • Optional toppings: Kerrygold butter, pure maple syrup, blueberries, chia berry jam

Instructions

  1. Blend all ingredients in a high speed blender until smooth.

  2. Heat a cast iron skillet or griddle on medium-high heat. Add a little coconut oil and spread around with a pastry brush or paper towel. Add the pancake batter in batches, cooking for a few minutes on each side, or until golden. Top as desired.

Mixed Greens with Roasted Chicken + Tomato + Basil

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I’m thinking of adding a category to my blog called “Everyday Salads.” There are countless salad combinations in our house but they never seem to warrant a written recipe. But perhaps they do. My original goal for the blog is to share food with family and friends and I’ve been leaving out so much of the actual food I prepare day in and day out because it seems not interesting enough or worth the effort for a post.  Rethinking this because a ton of what we eat is simple, healthy, and hardly recipe worthy but I’d be pretty excited if I could go to my recipe binder and find all the tasty combos I’ve made in the past. Maybe this is helpful to you as well!

Cheers,

Christina

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Mixed Greens with Roasted Chicken + Tomato + Basil

This salad is another version of our everyday salads around here – greens and a protein with whatever is easy and in season! Vinaigrette is often doubled or tripled and kept in a jar in the refrigerator to use all week.

Course Salad
Servings 2 servings
Author Christina Shoup

Ingredients

  • 4-6 cups mixed greens + arugula
  • 1 cup roasted chicken, cubed
  • handful of tomatoes
  • 1 avocado, cubed
  • 4-5 basil leaves, julienned
  • ¼ cup sprouted pumpkin seeds
  • ¼ cup crumbled goat cheese

Shallot Vinaigrette

  • 1 tbsp shallot, minced
  • 2 tbsp champagne vinegar
  • 6 tbsp extra virgin olive oil
  • 2 tsp dijon mustard
  • ½ tsp honey
  • ¼ tsp freshly ground black pepper
  • ¼ tsp Himalayan pink sea salt

Instructions

  1. For the vinaigrette: Add the ingredients to a jar with a tight fitting lid and shake until emulsified.

  2. For the salad: Add all ingredients to a medium bowl and lightly toss with enough vinaigrette to coat the leaves. Divide between two plates.

Southwest Chicken and Vegetable Soup

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If my family’s sneezing, congestion and general uncomfortableness isn’t a sign that spring has officially sprung, I don’t know what is!  The plants and grasses are the brightest lime green (one of my favorite colors), the trees are budding and flowers are blooming. Here in the Bay Area, and specifically on the Peninsula where it stays a bit chillier year round, it’s always soup season! What is better for you when you’re suffering from seasonal allergies or even a spring cold than soup. 

Spring wisteria at a recent visit to Santa Clara University

Enter the Southwest Chicken and Vegetable Soup. I love a one pot meal that combines fiber rich vegetables, an easily prepared protein, and lots of flavor – this soup wins in all of those categories! Most tortilla soups or Mexican chowders lack the amount of heartiness I’m looking for.  They are often full of too much liquid, soggy strips of tortillas and never enough fiber-rich vegetables to keep you full.  This soup is none of those.  I took the concept of my vegetarian chili which I’ve been making for over 20 years as well as a few other Mexican soup recipes and came up with what I think makes a delicious lunch or dinner and most definitely tasty leftovers. 

Hearty and delicious soup

This is an easy one to make! The chicken can be easily shredded from a store-bought rotisserie chicken or from a few bone-in, skin-on chicken breasts that are roasted at 375 degrees for about 30 minutes. The vegetables can be modified with what you have on hand – add frozen or fresh corn, poblano peppers to kick up the spice, a few handfuls of spinach. The beans can be doubled or swapped out with kidney, white or pinto beans. The broth can be chicken or vegetable stock but I especially like using my homemade or quality store bought chicken bone broth that provides even more protein to the soup. 

Place a few bowls of toppings out next to a hot pot of this soup and watch your people fill their bowls and their tummies with nourishing ingredients that keep them full for hours.  

Cheers and Happy Spring,

Christina

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Southwest Chicken and Vegetable Soup

This is a delicious, filling soup with fiber rich vegetables and southwest spices that can be enjoyed year-round. The toppings are fun to customize so choose your own adventure!

Course Soup
Keyword southwest soup
Servings 8 servings
Author Christina Shoup

Ingredients

  • 3 tbsp olive oil
  • 2 onions, small dice (about 2 cups)
  • 4 celery stalks, small dice (about 2 cups)
  • 4 carrots, peeled, small dice (about 2 cups)
  • kosher salt + freshly ground black pepper
  • 2 medium zucchini, small dice (about 2 cups)
  • 1 large red, yellow or orange bell pepper, small dice (about 1 ½ cups)
  • 1 large jalapeno, membrane and seeds removed, minced
  • 4 garlic cloves, minced
  • 1 tsp Mexican oregano
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp chipotle chili powder
  • 1 28 oz can diced tomatoes with juice or whole tomatoes in puree, hand crushed
  • 4-5 cups chicken stock or bone broth
  • 2 cups shredded or diced roasted chicken
  • 1 14.5 oz can of black beans, drained and rinsed

Toppings: diced avocado, sliced green onion, cilantro, shredded cheese, sour cream, crushed up tortilla chips, fresh lime juice

Instructions

  1. In a large pot, add the olive oil and heat over medium heat. Add the onions, celery, carrots and 1 tsp of kosher salt and 1/2 tsp ground pepper. Cook until the vegetables have a bit of color – about 8-10 minutes, stirring occasionally.

  2. Add the zucchini, bell pepper, jalapeno, garlic and spices. Cook for 2-3 minutes.

  3. Add the tomatoes with their juices and chicken stock or bone broth. Increase the heat and bring to a boil, then turn to low and let simmer for about 20-30 minutes. The zucchini and bell pepper should be tender.

  4. Add the chicken and black beans and heat though. Taste for seasoning, adjust as needed. Top with desired toppings.

Low and Slow Chicken Stock

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Chicken broth, chicken stock, bone broth… it’s all very similar with a few subtle differences. This is technically a chicken stock because it includes bones with some leftover meat still attached and water simmered with a mirepoix of onions, celery and carrot. It’s also bone broth because if cooked for an extended period of time, the collagen is drawn out even further by the longer cook time and the result has a gelatinous consistency. Either way, homemade broth is far superior to most products sold, especially those sold in tin cans and cardboard boxes.

You may notice this doesn’t have any garlic or salt. The goal is to make it as deeply flavored as possible but keep it neutral for a variety of uses. Seems funny to say that not everything I want to make with this broth needs a garlic flavor – I do love garlic! Not putting any salt ahead of time allows for more control when making your desired dish.

I won’t go into the science and “studies have shown” about bone broth, but rest assured a warm cup of this with some lemon and salt is delicious and I’m convinced has kept me pretty healthy over the past few months. At the very least, you have a killer broth that adds loads of flavor to your dish.

Cheers and good health to you,

Christina

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Low and Slow Chicken Stock

There is nothing more comforting than a pot of chicken stock simmering away all day long. And there is nothing more delicious and healthy than to make your own! I keep several quart containers in my freezer at all times – this is possible by freezing bones and carcarsses from whole roasted chickens and when I run out of room in the freezer, it's time to make stock. Endless possibilities, endless health benefits.

Course Kitchen Essentials
Servings 5 quarts
Author Christina Shoup

Ingredients

  • 4 lbs roasted chicken bones and carcass, meat picked off
  • 6 quarts cold water
  • 1 onion, peeled and cut into quarters
  • 2 carrots, cut into a few large chunks
  • 2 celery stalks, cut into a few large chunks, including leaves if possible
  • a few sprigs of parsley optional
  • 1 bay leaf
  • 1 tbsp peppercorn
  • 1 tbsp apple cider vinegar

Instructions

  1. Place chicken parts and cold water in a large stainless-steel stockpot. The water needs to cover the ingredients by about an inch. Bring to a boil over high heat.

  2. Once boiling, immediately turn down to the barest of simmers – one bubble here, one bubble there. Using a slotted spoon or or a small hand fine mesh strainer, skim off any foam. This helps keep the stock clear.

  3. Add the onion, carrots, celery, bay leaf, peppercorn and apple cider vinegar to the pot. Simmer, uncovered, for 4-5 hours. To keep the stock from getting cloudy, no stirring needed.

  4. Strain stock thorough fine mesh strainer set over a large bowl. Let cool until no longer warm and then pour into quart sized containers or mason jars. These can be refrigerated for a few days or frozen for up to 4 months.

    Makes about 4-5 quarts of stock.

Recipe Notes

* If bone broth is desired, simmering on low in a crockpot for 18-24 hrs makes a delicious, even more gelatinous broth.  Just follow the same directions as above but add all ingredients to the crockpot at the same time, cover and let it simmer away. 

*You can easily skim off the fat from the top after refrigerating or freezing/defrosting the stock.  

*I try to keep a quart of bone broth in my refrigerator and drink it fairly regularly, especially during cold and flu season.  I heat up a cup of broth, add a pinch of sea salt and squeeze half a lemon.  Delicious! 

Stuffed Shells with Sausage and Veggies

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Happy New Year! I’m excited to continue sharing delicious recipes from my kitchen to yours. As always, 90% of what I eat year round is FOR my health and that’s what I will continue to share here. That said, it’s early January and in CA we are in an unprecedented stormy pattern to begin the year and it begs for a cozy, comforty, make ahead kinda dish. If you’re counting, it has 4 kinds of cheese and I’m okay with that every now and then!

Welcome to the world’s most versatile dish. Stuffed Shells can be made a thousand different ways and dishes like these are great recipes to keep in your back pocket! Don’t have mascarpone? Sub with cream cheese, replace with more ricotta or skip it altogether. No carrots or bell pepper? Add mushrooms, zucchini, or spinach. It all works. I used to focus on veggie only fillings, and of course that works great, but now for added protein – something I’ve been focusing on for a few years – I almost always have high quality bulk sausage on hand. It is a quick and easy protein and delicious in this dish.

The other reason I love this dish is that is can be made ahead in a variety of ways – one way is to stuff the shells and add it to a disposable foil pan, sauce and all, and frozen. They can be baked straight from the oven this way. For a freezer with less room for foil pans – the shells can be stuffed, placed on a small sheet tray, and once frozen can be tossed into a plastic ziplock bag and you can pull out however many you need and cook in a prepared casserole dish – big or small!

Cheers,

Christina

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Stuffed Shells with Sausage and Veggies

This recipe is such a great way to add extra veggies into an easy make ahead pasta dish. They freeze great and are a perfect dish to make early in the day for a busy evening. Feel free to swap out veggies for zucchini, spinach, mushrooms or whatever you have on hand – I almost never make the same veggie combo.

Course dinner, Main Course
Keyword stuffed shells
Servings 8 servings
Author Christina Shoup

Ingredients

  • 1 12 oz box of jumbo shells
  • 2 tbsp extra virgin olive oil
  • 1 lb Italian sausage
  • 1 onion, chopped
  • 4 carrots, finely chopped ~ 1 cup
  • 1 red bell pepper, finely chopped ~ 1 cup
  • 4 garlic cloves
  • 2 tbsp Italian seasoning
  • ½ tsp kosher salt
  • ½ tsp red pepper flakes
  • 2 ½ cups shredded mozzarella cheese, divided
  • 2 cups whole milk ricotta cheese
  • 1 cup mascarpone cheese
  • 2 eggs
  • ¼ cup Italian parsley, chopped
  • ½ tsp kosher salt
  • ½ tsp freshly ground pepper
  • 1 28 oz jar of pasta sauce I like Rao's Homemade Marinara Sauce
  • ¼ cup grated parmesan
  • ¼ cup fresh basil, chopped

Instructions

  1. Cook shells according to package – al dente is easiest to work with. Drain and rinse under cold water to stop the cooking process. Place on a sheet pan while you prepare the filling.

  2. In a medium skillet, brown the sausage. When cooked though with good caramel color, add the olive oil and onion. Saute until golden. Add carrots and bell pepper, continuing to cook until the vegetables are tender.

  3. Add garlic, Italian seasoning, salt and red pepper flakes. Cook 1 minute. Take off the heat and let cool.

  4. In a large bowl, combine 1 ½ cups of shredded mozzarella cheese, ricotta, mascarpone, eggs, parsley, salt and pepper. Add the cooled sausage and veggie mixture to the bowl and mix well.

  5. Grease a 13×9 inch casserole dish. Add a thin layer of sauce to the bottom of the dish. Fill shells with mixture and place in prepared dish. Cover with remaining sauce, remaining 1 cup of shredded mozzarella cheese, and parmesan.

  6. Cover with greased foil and bake at 400 degrees for about 30 minutes, until bubbly, removing the foil for the last 5-10 minutes.

  7. Garnish with basil.

Recipe Notes

*If you have extra filled shells, you can use a small 8×8 dish and bake alongside the larger dish. Alternatively, I often place extra filled shells on a small sheet tray, freeze, then store in a plastic bag for another day.

Harvest Pumpkin Muffins

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This has been a family favorite in my house since my kids were little. Though the cherished original recipe came from my mom, many tweaks have been made to improve the ingredients over time and this final version is one I’ve been proud to share with friends and family over the past month or so.

I love the combination of spices, using real pumpkin (see previous post on pumpkin-flavored food things!) and toasted pecans. I also love to experiment using different flours and one of my favorites to use instead of regular all purpose flour is Einkorn flour. Einkorn is higher in protein and lower in carbohydrates, is a more easily tolerated gluten to digest, and has a lovely nutty taste that I enjoy in pastry dough, muffins and scones.

The perfect fall muffin to share with your family and friends – I hope you try it!

Cheers,

Christina

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Harvest Pumpkin Muffins

Warm spices, slightly sweet and a crunchy top make this muffin a true delight. Add a cup of tea or coffee and you have the coziest morning or mid-afternoon snack.

Course brunch, Snack
Keyword muffin, pumpkin
Servings 12 muffins
Author Christina Shoup

Ingredients

  • ½ cup pecans, toasted and chopped
  • ½ cup superfine almond flour
  • ½ cup Einkorn all purpose flour Jovial is the brand I use. Regular all purpose or whole wheat flour works as well
  • ½ cup old fashioned rolled oats
  • 2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • ¼ tsp baking powder
  • ½ tsp kosher salt
  • 1 cup pure pumpkin puree
  • ½ cup coconut oil, melted
  • ½ cup maple syrup
  • 2 eggs
  • ¼ cup apple butter I use the Eden brand which is an organic, naturally sweetened product
  • 1 tbsp turbinado sugar, for sprinkling on top

Instructions

  1. Preheat the oven to 375°. Prepare a muffin tin with 12 paper liners or use a silicone muffin tray set on a sheet pan.

  2. In a large bowl combine pecans, flours, oats, spices, baking soda, baking powder and salt.

  3. In a medium bowl combine pumpkin, coconut oil, maple syrup, eggs, and apple butter with a whisk.

  4. Add pumpkin mixture to the flour mixture and fold with a spatula until just combined.

  5. Using a spring-loaded scoop, fill muffins cups. Top with turbinado sugar. Bake for about 25 minutes or until an inserted wooden skewer comes out clean. Cool completely on a wire rack.