• Amy Lippert, NTP

Sourdough Pumpkin Muffins

Pumpkin spice and all that's nice ... all wrapped up in a tender and moist pumpkin spice muffin. I am always looking for easy and new ways to use my sourdough discard and these simple pumpkin muffins are the perfect treat for fall.



Sourdough Discard Pumpkin Muffins

Why Organic Unbleached Flour vs. Conventional Flour


If you do a lot of home baking like do it's important to choose your ingredients wisely, let's unpack why I only buy and use organic unbleached flours when I bake.


Why Organic? Organic flour is milled from grains that have been grown without the use of synthetic fertilizers and pesticides. By using organic flour in your baked goods, you are also increasing the nutrition found in the foods you create. Organic grains have higher levels of zinc, magnesium and protein than their conventional counterparts [1].


Why Unbleached? Bleached flour is refined, and that is enough reason to cut it out of your diet! During the processing of refined foods such as flours, sugars and oils, the key and essential nutrients get stripped away, yielding a product that is nutritionally void. Chemicals you say? Why yes! Bleached flours are full of chemicals, such as potassium bromide which has been shown to be a carcinogen linked to kidney and thyroid cancer [2].



 

Why Sourdough is So Good for You!


Have you ever wondered why sourdough is considered a healthier bread? There are several reasons why sourdough is a great choice when looking for a tasty and nutrient dense bread. Sourdough bread is rich in fiber, minerals such as calcium, magnesium, and potassium, vitamins B1 (thiamine), B3 (niacin), B5 (riboflavin) and B9 (folate).


Sourdough bread can be easier to digest for those with gluten sensitivities. I do NOT recommend eating sourdough bread if you have celiacs disease or any type of severe sensitivity to gluten without checking with your physician first. One of the reasons sourdough can be more digestible for those with gluten sensitivities is due to the long fermentation process that sourdough bread undergoes. This allows for the wild yeast and bacteria present from your starter to break down proteins and carbohydrates (fructans) found in the flour [3].


Sourdough bread can be helpful for individuals working to maintain more stable blood sugar levels as it has a lower glycemic index, which supports healthier blood sugar regulation by reducing the potential for a severe blood glucose spike due to its slower absorption. This is thought to occur due to the fermentation process and how the carbohydrates are broken down and changed [4].


So grab your starter discard and let's get cooking!


Sourdough Pumpkin Muffin Recipe

Sourdough Pumpkin Muffins Ingredients

Makes 12-18 muffins


15 oz can Organic Pumpkin Purée (make you own HERE)

¾ cup Sourdough Starter (discard), unfed

1.5 cup Unbleached Organic AP Flour

¾ cup Heirloom Einkorn Wheat Flour

½ cup Coconut Sugar

½ cup Pure Maple Syrup

½ cup Avocado Oil or Grass-fed Butter, melted

2 Large Eggs

1 tsp Pure Vanilla Extract

1 tsp Pumpkin Spice

1 tsp Ground Cinnamon

2 tsp Baking Powder

1 tsp Baking Soda

½ tsp Fine Sea Salt or Pink Salt

1 cup Dark Chocolate Chips (opt)

Raw Pepitas for topping (opt)


How to Make Sourdough Pumpkin Muffins


1. Preheat the oven to 325 degrees for convection, 350 degrees for conventional


2. Line a muffin tin with cupcake wrappers (I love to use tulip liners)


3. In a large bowl, whisk together the pumpkin, sourdough starter, coconut sugar, oil, eggs and vanilla until well-combined.


4. In a medium bowl combine the flours, spices, baking powder, baking soda, salt and chocolate chips and mix together with a spatula.


5. Add the dry ingredients to the wet and mix with a spatula until just combined.


6. Fill the muffin liners 1/2 to 2/3 full and top with pumpkin seeds or chocolate chips.


7. Bake for 18-22 minutes until a toothpick comes out clean.


8. Cool and enjoy!


Watch the Video HERE



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FAQs


Q: Do I need to feed my sourdough starter before adding it to the muffin batter?

A: No, this recipe works great with unfed sourdough discard!


Q: Can I bake a sourdough pumpkin spice bread with this recipe?

A: Absolutely! Just be sure to lightly grease your loaf pan with a little ghee and bake for 60-70 minutes until a toothpick comes clean!


Q: How long with sourdough pumpkin muffins keep? A: Store in an airtight container on the counter up to 24-hours, refrigerate up to 3-5 days, or wrap and freeze up to a month!


Easy Sourdough Discard Pumpkin Muffins Recipe

I hope you enjoy this as much as my family does. - Amy


 

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