Thursday, 28 August 2014

Pumpkin Pie Cupcakes, keto-ized

Often I wonder "why do I love cooking so much, and when did that start?" and then I think, maybe the eating part?



When I lived at home I rarely cooked (mum always made the best food. duh). Now that I don't live at home, I cook every day. I love that it makes me feel busy, and like I'm learning something. I play the Sims and when I'm in the kitchen (my for real kitchen) I imagine myself with a little skill bubble slowly filling up every 10 minutes. So, definitely not just the eating part. But that is pretty nice, too.



Fortunately, I didn't start out by lighting my oven and myself on fire every other time I used it. But learning the ropes in my own kitchen is what got me to stick to keto the first time, and what's keeping me going this time. I love experimenting, and I love making food that makes me feel full, but not like an absolute pile of steaming shit that wants to lay around on the floor all day and stink up the place. Errr... Carbs and I have a complicated relationship.

ANYWHOODLES. Someone, somewhere, mentioned pumpkin pie cupcakes to me. Can you believe that? Pumpkin pie cupcakes. At first I thought, that is a dessert that is trying to be a lot of things. Then I thought, that dessert is trying to be a lot of delicious things. Delicious things that belong in my mouth, and your mouth, and everyone else's mouth. Unfortunately, it is not a keto-friendly recipe. WELL. That got me excited! I love making carby recipes keto-friendly! No, I didn't bother checking if someone had already done it. I wanted to try my hand at it and see how much I've learned.



I actually have two recipes for you in this post. TWO. When I read the Irresistible Pumpkin Pie Cupcakes recipe I had many ideas of what to use for substitution. Of course, in place of flours my go to has always been almond flour, coconut flour, shredded coconut, or flaxmeal (usually a combination of a few). Some of the other stuff gave me a few AHA! moments. For example, evaporated milk, thick and sugary. At first I thought of that low-carb, low-cal unsweetened almond milk. But almond milk is seriously thin. So, something thicker but still milk-like. Cream? Easily. How about coconut milk? Yes! I had never baked with it before, so this was a great opportunity.


Left: Almond & Coconut Pumpkin Pie Cupcakes
Right: Coconut Pumpkin Pie Cupcakes

My primary concern at the planning stage was whether the flavour from the coconut flour and coconut milk would over-power that delicious pumpkin pie taste. Let me tell you right now, it did not. My SO loathes coconut and he had no idea I had used it until I said so. If you try the batter (I know you all do it) before you cook it, you can taste coconut for sure. Once baked you'll really have to pay attention to pick up the flavour. 



Ingredients

Almond & Coconut Pumpkin Pie Cupcakes



  • 15 oz pumpkin puree (not pumpkin pie filling)
  • 3/4 c (~175ml) coconut milk, room temperature (canned, not a carton of coconut drink, and not coconut water!)
  • 2 large eggs, whole
  • 3/4 c granulated sweetener, or equivalent (I used Splenda)
  • 1/3 c almond flour
  • 1/3 c coconut flour
  • 1 tsp vanilla extract
  • 2 tsp pumpkin pie spice
  • 1/4 tsp salt
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
Nutritional information, per serving (12): 83 cals, 5g net carbs (8g carbs, 3g fiber), 5g fat, 3g protein
Nutritional information, whole batch: 991 cals, 69g net carbs (99g carbs, 30g fiber), 62g fat, 36g protein

Almond & Coconut 
Calories
Net Carbs (g)
Carbs (g)
Fiber (g)
Fat (g)
Protein (g)
15 oz pumpkin puree
177
29
41
12
0
6
3/4 c coconut milk
306
10
10
0
29
3
2 large eggs
147
1
1
0
10
13
3/4 c Splenda
0
18
18
0
0
0
1/3 c almond flour
183
2
6
4
16
7
1/3 c coconut flour
154
7
20
13
7
7
2 tsp pumpkin pie spice
12
1
2
1
0
0
1 tsp vanilla extract
12
1
1
0
0
0

Coconut Pumpkin Pie Cupcakes

My huge can of pumpkin puree, and my can of coconut milk, had enough contents for two batches of cupcakes. So why not? I got to experiment a little more, too.



  • 15 oz pumpkin puree (not pumpkin pie filling)
  • 3/4 c (~180ml) coconut milk, room tempurature (canned, not a carton of coconut drink, and not coconut water!)
  • 2 large eggs, whole
  • 1/4 c sugar-free syrup
  • 1/2 c granulated sweetener, or equivalent (I used Splenda)
  • 2/3 c coconut flour
  • 1 tsp vanilla extract
  • 2 tsp pumpkin pie spice
  • 1/4 tsp salt
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
Nutritional information, per serving (12): 89 cals, 6g net carbs (10g carbs, 4g fiber), 5g fat, 3g protein
Nutritional information, whole batch: 1067 cals, 79g net carbs (124g carbs, 45g fiber), 55g fat, 38g protein

Coconut 
Calories
Net Carbs (g)
Carbs (g)
Fiber (g)
Fat (g)
Protein (g)
15 oz pumpkin puree
177
29
41
12
0
6
3/4 c coconut milk
306
10
10
0
29
3
2 large eggs
147
1
1
0
10
13
1/2 c Splenda
0
12
12
0
0
0
1/4 c E.D. Smith SF Syrup
40
9
9
0
0
0
2/3 c coconut flour
373
16
48
32
16
16
2 tsp pumpkin pie spice
12
1
2
1
0
0
1 tsp vanilla extract
12
1
1
0
0
0

Damn good thing I made both batches within a day of each other. We've been eating them like crazy, but I wanted to compare the two. I'll do a break down for you.


Left: Almond & Coconut Pumpkin Pie Cupcakes
Right: Coconut Pumpkin Pie Cupcakes 
  • Appearance: Neither of these batches came out orange* which left me mildly disappointed. Both batches deflated a small amount after cooling, the coconut ones coming out just a tad smaller than their almond counterparts. 
  • Texture: Both batches are moist in general (they should be, since they're like a pie), but the almond ones came leave you feeling a little thirstier than do the coconut ones. In addition, the almond flour ones have a slightly grainy texture as it is difficult to incorporate the almond as thoroughly as you can with coconut flour. The coconut ones seem to retain their moisture better and have a smoother texture.
  • Taste: Both taste like pumpkin pie, but with a little doughy texture added in. Think of these as individual pumpkin pies, not cupcakes, or you'll be entirely disappointed. As mentioned, the coconut flavour is difficult to pick up in either recipe, especially once you add whipped cream.
  • Overall: The SO and I both prefer the coconut pumpkin pie cupcakes for the simple fact that they are less grainy (even though the almond ones are barely that grainy). They're also a little more moist. All in all, though, they are basically the same.
*Note: If you really, really want your cupcakes to be more orange than brown, make home-made pumpkin puree from fresh pumpkins! Store-bought stuff is more of a browny-orange.

Directions
Set your coconut milk out on the counter for half an hour to bring it to room temperature. Preheat your oven to 350F. Prep a 12 cup muffin pan however you desire. I did the first batch in cupcake liners, and the second I greased the pan. I have no preference. 
Mix all your dry ingredients in a bowl and set aside: 1/2 c or 3/4 c sweetener, 1/3 calmond flour and 1/3 coconut flour (or 2/3 c coconut flour), 2 tsp pumpkin pie spice mix, 1/4 tsp both baking soda and powder, 1/4 tsp salt.


Now we're going to prep the wet stuff. Once your coconut milk is at room temperature, stir it thoroughly. Using a hand or stand mixer, combine your wet ingredients: 15 oz pumpkin puree, 3/4 cup coconut milk, 2 eggs, 1/4 c SF syrup (if using), 1 tsp vanilla. Once combined, add dry mix to wet and continue.
Fill your muffin pan 2/3 of the way in each cup. Top them off if you have left over batter. I used a squeeze ice cream scoop for this part, then topped the cups off and flattened them a bit.


Bake your cupcakes at 350F for 15 minutes. Remove from heat and let cool in the pan for 10-15 minutes, then delicately remove them and chill in the fridge for at least 20 minutes. Serve with whipped cream!




Pumpkin season, folks!
xo, Jennifer


Zen loves pumpkin!

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2 comments:

  1. I know what I'm making this weekend!! Thanks for sharing, I can't wait to try. I think I'm going to go with the coconut flour type.

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    Replies
    1. Awesome! Please let me know what you think!

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