Soaked Pumpkin Streusel Muffins


Soaked pumpkin muffins

In our kitchen, we have always focused on real foods prepared from scratch, but it has just been in the past few years that we’ve wandered into the soaked and fermented foods arena.  If traditionally prepared foods (and by that I mean soaked and fermented among other things ~ not your grandmother’s meatloaf recipe) are new to you, I’m preparing a series of posts for the fall on simple, natural living and one of those is devoted to traditional foods. So stay tuned.

Soaked baked goods refer to those whose flour has been soaked up to 24 hours prior to baking, in a liquid with a small amount of acid.  The purpose of soaking is to activate an enzyme, “phytase” that breaks down the phytic acid present in the grain or grain flour.  Phytic acid is a problem because it combines with needed iron, calcium, magnesium, copper, and zinc in the intestinal tract blocking their absorption.*  Soaking makes baked goods more nutritious and easier digested.

Last week, inspired by the fall weather, I decided to adapt a conventional recipe for pumpkin streusel muffins to make it a little healthier.

Anyone who has tried to adapt recipes for healthier eating knows: things do not always go as planned and the results do not look like the picture.

I don’t handle failed kitchen experiments very well. Especially when I am in a hurry and in the middle of two weeks of heavy duty cleaning~my~very~dirty~house~after~weeks~of ~working~in~the~garden types of activities.

This recipe required two takes.  After Take 1 flopped, I renamed these The Muffins of Anger.  It took every ounce of self control I had to refrain from flinging them against the wall where they would have made a glorious splat.   Soaked muffins, how can I put it gently……can be very moist.

In order to give you Pumpkin Streusel Muffins instead of The Muffins of Anger, let me a give you a few tips about preparing this soaked recipe:

1. Plan ahead.  I soaked these in buttermilk overnight.  That was good enough for us, but they can be (and some say should be) soaked up to 24 hours.

2. Soaked baked goods take a lot longer to bake than conventional.  As in a lot longer.  As in at least an hour.

3. The texture will be fine, but not the same as conventional. 

4. To further make these healthy, I used arrowroot powder as a substitute for flour in the streusel topping.  It didn’t hold its shape nice and streuselly like a pretty picture.   If this is important to you (it was to me :(  and I was sad to see it “melt” ) Then you may want to just go ahead and ::gasp:: use regular flour.

5. Allow to cool slightly before serving.

Don’t let my first failed attempt scare you off.  The second went much better and the flavor is quite nice: a lot like a lightly sweetened pumpkin pie.  We enjoyed them after I calmed down a bit.

*From Nourishing Traditions.  See link below.

Soaked pumpkin muffins

Soaked Pumpkin Streusel Muffins

  • 1 1/2 cups of soft white wheat flour
  • 1/3 cup of Rapadura
  • 2 1/2 t baking powder
  • 1 t ground cinnamon
  • 1/4 t ground cloves
  • 1/2 t salt
  • 1 1/4 cups of cooked pumpkin
  • 1 cup of buttermilk
  • 2 large eggs
  • 6 T melted coconut oil
  • 2 t grated, peeled fresh ginger

1. The night before, combine the flour and buttermilk.  Cover lightly with a clean dish towel and set aside.

2. The following morning add the remaining ingredients. Stir gently to combine.

3. Spoon into prepared muffin tins and sprinkle with streusel topping (recipe follows)

4. Bake at 325 degrees for about an hour and fifteen minutes or until a toothpick inserted comes out clean and muffins are slightly firm to the touch.

Streusel Topping

  • 1/4 c of arrowroot powder
  • 1/4 c of Rapadura
  • 1/4 t ground cinnamon
  • 2 T firm unsalted butter

Mix dry ingredients in a bowl.  Cut in butter with a pastry blender until crumbly.

Makes about 14 muffins.

For more information on traditional foods and preparation methods we recommend:

And the recipe for the muffins was adapted from this favorite cookbook:

This post may contain affiliate links. You can read more about that here in our disclaimer

You can find this post and others like it linked to: The Homestead Barn Hop, Homemade Mondays, The Backyard Farming Connection Hop, Frugal Days Sustainable Ways, The HomeAcre Hop, Tutorials Tips and Tidbits, From the Farm Fridays, Fall into the Holidays

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Soaked Pumpkin Streusel Muffins — 12 Comments

  1. Thanks for sharing the flop as well as the success. I am actually more likely to try these, knowing that you had to try a couple of times, and so have honest suggestions for us!

  2. These sound good! Glad to know how soaked muffins behave. I didn’t realize they took so long to bake. I was thinking of making some gluten free soaked muffins. They might turn out to be the Muffins of Tears though..

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  4. Oh my…these sound UhMaaaZing and meet all of my criteria for a quality, nourishing treat. Hooray!

    You dropped by and shared these last week at *Mostly* Homemade Mondays. I love this recipe so much that I’ll be featuring it on my blog tomorrow morning as one of my favorite posts of the week.

    Please drop by and feel free to grab a button for your blog and share some more yumminess with us! :)


  5. Arrowroot, like cornstarch, does not hold up in baking. Rolled oats and rolled barley do hold up. They are gummier than wheat flour, true. Soaking helps ferment away their lectins. Fine-chop if desired. Sweet potatoes or yams are alternatives to pumpkin. Each has its own nutritional profile.
    Duck eggs hold a cake up better than chicken eggs. One duck egg equals 1 1/2 to 2 chicken eggs, depending on egg sizes.
    A light squeeze of fresh lemon or orange in the batter brightens the flavor of pumpkin, yam, sweet potato, or apple baked goods. The acid also makes the buttermilk more actively leavening.

    Coconut oil “melts” things. It caused my peanut butter to become instantly runny like thick syrup. The combination, with some raw honey or applesauce or apple-butter makes a tasty spread.

    Beating eggs or dairy in a copper bowl provides bioavailable safe copper.
    Stewing a long time in a cast iron pot or skillet provides bioavailable safe iron.

    When I’m out of both eggs and buttermilk, I use the old pioneer recipe of 1 tsp baking soda to 1 tblsp cider vinegar for each 1 1/2 c flour. Vinegar-leavened soda cakes aren’t as tasty or nutritious as buttermilk and egg ones, but they were common in WWI, as “Victory Cakes.”.

    • These are helpful tips Trudy! Thank you so much for sharing. I didn’t know that either about Victory Cakes. Fascinating. :)

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