The jet-setting LH is away again. I explained that it’s not a part-time position but was met with a withering look, whoops! Nevertheless, it was well-timed as we have continued to destroy the kitchen in his absence. I have navigated my way through four sets of pumpkin muffin recipes this week, assisted by my two enthusiastic but outrageously messy kids. Still, our final attempt was a winner even if the majority wound up in Belle’s ear canal. My littlest does like to put things in her ear and up her nose, which means we are now on a first name basis with the ER. Fortunately after a good scrub at bath time she was sparkling clean and ingredient-free.It took us four attempts to perfect this because I was aiming for a naturally low-sugar, gluten and dairy-free recipe, suitable for lunch boxes or health-conscious adults. It’s a tricky combination as many of the successful gluten-free recipes use heavily processed ingredients as binders (it’s the gluten that is so good for that in baking). Low-sugar recipes often resort to artificial sweeteners, which are another nutritional no-no.Here, I have replaced wheat flour with a combination of brown rice flour and cornmeal. I encourage you to go organic on these to avoid GMO grains and to reduce your pesticide exposure. Lindo’s, Supermart, MarketPlace (the stores with organic sections), Down to Earth and the ABC Adventist store, all stock good options.Next, I replaced the white sugar in the template recipe with a combination of brown sugar and apple sauce. If you can find it, you could replace the brown sugar with Sucanet which — as a wholefood — would be even better. The reduction in the sugar does of course mean that these are less sweet than regular muffins or cakes. They are still sweet, but not super sweet. However, if you are just transitioning your family into healthy eating — and if hiding pumpkin in a muffin would be a triumph in itself — then you could use all sugar as a stepping stone.I also replaced canola oil with coconut oil, the new rising star from the “good fat” camp. Although coconut oil is high in saturated fats, these are plant-based MCTs (medium chain triglycerides) which are easier to digest and have a host of health benefits. New evidence is suggesting that the fats in coconut oil have, for example, antimicrobial properties and the ability to lower LDL cholesterol. Of course this could change (we have to accept that nutrition is an evolving topic, just like mainstream science) but so far, my experience with it has been great. If you’d like to try it, it’s usually stocked at all the stores mentioned above. You can either use the refined or unrefined version — I used the unrefined.I did use home-steamed and mashed pumpkin for mine, but you can absolutely use canned in a pinch. Just make sure you get plain canned, rather than a pumpkin pie filling which would throw off your seasoning. Rather than frost these, I made a “flax sugar” mix to sprinkle on top. You put this on just before they go in the oven. The recipe below makes more than you need but that’s deliberate — it’s great as a topping to plain yoghurt too! For ideas and pictures, check our Facebook page (details below).One final note, I made these as mini-muffins so I could include them in the girls’ lunch boxes. I am presuming they would work just as well in larger muffin cases, or as a loaf, but you would need to adjust the time. Let me know if you do and I will add the details to Facebook for others to share!Pumpkin Mini Muffins (makes approx 36)Ingredients:1c cornmeal⅔c brown rice flour¼ tsp baking powder1 tsp baking soda½ tsp salt½ tsp pumpkin pie spice (use more for adults or stick to this for kids’ palates)¾ c brown sugar or sucanet2 eggs, whisked and at room temperature½ c apple sauce1 c pumpkin (either steamed and well mashed, or tinned)½ c coconut oil, meltedFlax sugar: ¼ c milled flax seed, ¼ c fine brown sugar or sucanet, ¼ c desiccated coconut.Method:1. Preheat your oven to 330F.2. Prepare the flax sugar — mix all ingredients and crumble any sugar lumps with your fingers. Store leftovers in an airtight container in the fridge.3. Place mini cases in the mini-muffin pans.4. Add all dry ingredients to a large bowl and mix.5. Mix in the eggs, apple sauce and pumpkin, using a hand whisk.6. Mix in the coconut oil until well combined.7. Fill the cases until they are almost full.8. Sprinkle the flax sugar on top.9. Bake in the oven for 15 minutes, or until firm but springy on top.10. Cool in the trays for a few minutes and then transfer to wire racks.The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, visit www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda