Pumpkin and Banana Muffins

Pumpkins (the meat) are very high in carotenoids which gives pumpkins their deep orange colour (the same compound as in carrots). Carotenoids are really good at neutralizing free radicals, which means they can help protect against cancer. Pumpkins are also very good for our eyes because they may help prevent the formation of cataracts and reduce the risk of macular degeneration. Pumpkins also have fibre, iron and zinc. Zinc is especially important for men as deficiency can lead to osteoporosis of the hip and spine. If pumpkins are not available, you can use butternut squash and winter squash. I prefer these to tinned pumpkin which can also be used. The health benefits of these muffins does not end here because we also have bananas! Bananas consist mainly of sugars and fibre, which makes them ideal for a quick source of energy (although not as quick as in white sugar). Bananas are fairly high in iron and because of the fibre, is good for the digestive system and healthy bowel functions (always nice to know!). They also include beneficial bacteria that produce enzymes that protect us from unhealthy bacteria infections. Bananas are also of course very rich in potassium and low in sodium, which means that they have a perfect ratio for preventing high blood pressure and stroke. If you suffer from ulcers (which is a horrible experience...) bananas can help reduce acidity and irritation of the stomach because they stimulate the cells on the internal stomach lining to produce a thicker mucus which will protect against the acid which burn your insides. Bananas are also important for healthy bones. I love bananas, and they even come in their own packaging!

I love these muffins because and always make a lot to freeze. That way I can enjoy them for my packed lunch at work!

Note that I prefer to use silicone muffins pans when making muffins, they are easier to work with than traditional muffins pans.

Spicy and festive pumpkin muffins

This recipe is:

  • Lactose (dairy) free

Pumpkin and Banana Muffins

Makes 10-12 muffins


  • 75 grams (2¾ oz) walnuts or pecan nuts
  • 400 grams (14 oz) pumpkin or butternut squash (or 180 grams (8¼ oz) prepared pumpkin puree)
  • 200 grams (7 oz) spelt flour
  • 2 teaspoons aluminium free and gluten free baking powder
  • 1 teaspoon ground cinnamon
  •  ½ teaspoon salt (Himalaya or sea salt)
  • 100 grams (3½ oz) Rapadura or other raw cane sugar
  • 1 egg (please use free range eggs)
  • 1 large banana, very ripe
  • 2 tablespoons coconut oil
  • 1 tablespoon agave nectar
  • 2 teaspoons ground nutmeg


  1. Chop the 75 grams walnuts or pecan nuts fairly coarsely and set aside.
  2. Slice open the 400 grams pumpkin. Clean out the seeds and membrane. Cut the pumpkin in large pieces. Cover with water in a medium saucepan and cook until tender or for approximately 20 minutes. Drain the pumpkin pieces and allow to cool.
  3. Peel outer skin of the pumpkin pieces. Transfer the pieces to a food processor or blender and blend for 20 seconds or until smooth.
  4. Transfer 180 grams of the pumpkin puree to a medium bowl. If there are leftovers from the puree, freeze and use later.
  5. Place the banana in the food processor along with the egg, the 2 tablespoons coconut oil and 1 tablespoon agave nectar. Mix for 10 seconds and transfer to the medium bowl (containing the pumpkin puree). Add the 100 grams raw cane sugar.
  6. In a separate, large bowl, sift together 200 grams spelt flour, 2 teaspoons ground nutmeg, 2 teaspoons baking powder, 1 teaspoon ground cinnamon and ½ teaspoon salt.
  7. With a large wooden spoon, fold the wet ingredients into the dry ingredients. Do this swiftly and do not stir, only fold approximately 8-10 times.
  8. The batter will look fairly ugly but this is fine since it will ensure that the muffins will be light.
  9. Lightly grease the silicon muffin pan with a few drops coconut oil and fill each cup two thirds to the rim.
  10. Bake at 200 degrees Celsius/400 Fahrenheit/Gas Mark 6, for 20-25 minutes.
  11. Remove the muffins from the oven and cool in the tins for 5 minutes before transferring to a wire rack. Allow to cool completely if using a silicon muffins pan as the muffins will be easier to remove.


  • You can use maple syrup instead of the agave nectar.        
  • If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.
  • You can use whole wheat flour instead of the spelt flour.
  • You can use regular baking powder instead of the aluminium and gluten free one.
  • The muffins freeze well.