This recipe has Calories as 76.4% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 76.4% of RDA
• Carbs: 30.7% of RDA
• Fat (total lipid): 37.8% of RDA
• Fiber: 55.6% of RDA
• Fructose: 1.1% of RDA
• Protein: 22.5% of RDA
• Sodium: 46.8% of RDA
• Sugar: 19.0% of RDA
• Vitamin A (IU): 411% of RDA
• Vitamin B6: 37.2% of RDA
• Vitamin C: 35.8% of RDA
• Iron: 12.6% of RDA
• Magnesium: 42.8% of RDA
• Manganese: 20.8% of RDA
• Niacin: 13.5% of RDA
• Potassium: 35.0% of RDA
• Zinc: 24.0% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat the oven to 355F.
2.
Cook your pumpkin cubes by either roasting in the oven until soft and caramelized, steaming until soft or microwaving for 4-5 minutes or until soft and cooked through.
3.
Place chopped spinach in a bowl and cover with the hot cooked pumpkin.
4.
Cover with cling wrap and leave to sit while the oven preheats and you prepare your other ingredients.
5.
Grease a muffin tray or line with paper liners and set aside.
6.
Combine eggs and milk and mix in pumpkin, spinach, zucchini and cheeses. Season with salt and pepper if desired.
7.
Mix in flour and baking powder, mixing until just combined.
8.
Scoop muffin batter into the prepared muffin tin, filling all the way to the top (as the batter is thick it won't spill out).
9.
Sprinkle with pumpkin seeds and sesame seeds.
10.
Bake muffins for 20-30 minutes or until cooked through (a skewer inserted into the middle will remove clean and they'll feel solid when touched on the top) and golden on top.
11.
Allow to cool before removing muffins from the tin.
NOTES, TIPS, TRICKS, HINTS, ETC:
These muffins can be eaten hot, room temperature or chilled depending on your preference and can be kept in the fridge in an airtight container for up to 2-3 days. These muffins also freeze well and can be frozen in airtight ziplock bags and defrosted to eat whenever you're ready.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free baking powder for baking powder.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1528
Protein 25.3 g
Carbohydrates 84.4 g
Iron 2.38 mg
Fiber 15.6 g
Calcium 21.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
