• Sarah Nantel


Thank you to IRIS for sponsoring this recipe!

You know what I like the most about fall and winter..... foods that make me feel warm and cozy! One ingredient I love to use this time of year is pumpkin! You may not realize this but almost all parts of the pumpkin are edible; seeds, leaves, flowers and of course the shell. Pumpkins are not just fantastic for decorations but they are quite beneficial for your eye health. They are rich in vitamins A and C which together along with zinc, copper and vitamin E, help to decrease a person's risk of macular degeneration. Vitamin C can also lower your risk of getting cataracts. Zinc alone slows the progression of age-related diseases and helps to reduce the loss of visual sharpness. Zinc enables vitamin A to navigate from the liver to the retina to form melanin which is an eye-protecting pigment. The beautiful orange that pumpkins are known for is from carotenoids which help in strengthening your eyes and protecting them against macular degeneration. Next time you pass by the bin of pumpkins at the grocery store, remember you can use this vitamin-filled food for more than just carving! Pumpkins are great to use in salads, soups, side-dishes or baked into muffins as I'll show you today. I'd love to hear what you think about this recipe! Let me know in the comments below.


  • 1 1/2 c flour or 1:1 all-purpose gluten-free flour

  • 1 1/2 c pumpkin

  • 1 c carrot, shredded

  • 1/3 c oil

  • 1/2 c sugar

  • 1/4 c brown sugar

  • 1/2 c milk - I use oat milk

  • 2 eggs

  • 1 tsp baking soda

  • 1/2 tsp salt

  • 1 T cinnamon

  • 1 tsp vanilla

  • 1 T hemp hearts

  • 1/2 c raisins

  • 1/3 c rolled oats

  • 1 T flax

  • 1 T chia seeds


  • Preheat oven to 350°F. In a medium bowl, whisk together flour, salt, baking soda, cinnamon, and salt, flax, and hemp hearts. Set aside.

  • In another bowl, whisk together eggs, oat milk, pumpkin, oil, sugars, and vanilla. Pour wet ingredients into dry ingredients. Fold in carrots and raisins. 

  • Spoon batter into greased or lined muffin cup tin and fill each muffin cup almost to the top. Sprinkle with rolled oats, pumpkin seeds, and brown sugar if desired.

  • Bake for 20-22 minutes or until a toothpick comes up clean. Allow to cool and enjoy!


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