It’s officially Pumpkin Spice season! You’ll find warming spices and pumpkin flavors in almost everything during the fall. There’s the iconic latte, of course, but it’s also found in tons of baked goods, fancy cheeses, and even pasta! But many of these treats can be full of sugar, fat, dairy, and other less-than-healthy ingredients.
As part of our ongoing recipe series on the “Best (and Worst) Foods for Nerve Pain,” we’re highlighting how changes in your diet could help provide relief for nerve pain and neuropathy. Our goal is to help you focus on foods with what are considered “anti-inflammatory” properties that can work to calm and soothe oversensitive nerves, and hopefully cut down on those foods that can intensify inflammation and your neuropathy symptoms.
This season’s featured recipe is Healthy Pumpkin Spice Banana Muffins, a healthier treat that features all that great spicy fall flavor, just with some healthier substitutions. This recipe avoids some of the inflammatory ingredients that can exacerbate chronic pain (dairy, eggs) and includes some super-powered ingredients that can give you a boost of potassium, vitamin A, and vitamin C.
Pumpkin is an excellent source of vitamin A, with one cup providing 245% of the recommended daily intake! Vitamin A is important to preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth and division. Bananas are a great source of vitamin C, folate, vitamin B6, and potassium. Potassium acts as an electrolyte, helping to balance the fluid in your cells, regulate your blood pressure, contract muscles (including your heart), and transmit nerve signals to your brain. With minimal sugar and fat, these vegan muffins are a great option for breakfast, snack time, or even dessert.
Ingredients:
Wet Ingredients
- 2 very ripe bananas
- 1 cup pumpkin puree
- 1 teaspoon vanilla extract
- ½ cup packed brown sugar (or sugar substitute of your choice)
- ⅓ cup neutral oil (avocado, olive, canola, coconut oil, etc)
Dry Ingredients
- 1 ½ cups all purpose flour (can also use whole-wheat or gluten free flour)
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 ½ teaspoon pumpkin pie spice (homemade or store-bought)
- ¼ teaspoon salt (adds depth of flavor, can be omitted if on a salt-free diet)
Directions:
- Preheat your oven to 350°F (180°C). Line a 12-hole muffin tray with paper liners and lightly spray with cooking spray to keep the muffins from sticking.
- Peel the bananas and mash with a fork or potato masher.
- In a large mixing bowl, add the wet ingredients (mashed banana, pumpkin puree, vanilla extract, oil, and brown sugar). Stir well to combine.
- In another bowl, whisk the dry ingredients (flour, salt, baking soda, baking powder, and pumpkin spices) together.
- Add the dry ingredients into the wet ingredients and stir until just combined.
- Split the batter evenly between the 12 muffin cups and bake at 350°F for 20-25 minutes until they are beginning to brown and a toothpick inserted in the center of the muffin comes out clean.
Storage: After cooling muffins on a wire rack, they can be stored in an airtight container for up to 4 days in the fridge, or you can freeze them for later, just thaw at room temperature.
In addition to a healthy diet, lifestyle adjustments such as regular exercise, quitting smoking, and controlling your blood sugar can also help manage your nerve pain.
Nerve pain can be a symptom of a number of different issues, such as infection, diabetes, acute injury, and more. While sticking to certain foods and maintaining a healthy diet overall may help address the cause or prevent exacerbation of your nerve pain, they are only one part of a treatment plan for neuropathy. Talk to your physician about the best options for treating your pain, and always consult with your healthcare provider about your dietary restrictions before implementing any changes.
If you have back pain, joint pain, neck pain, or any other type of pain, give us a call or you can request a consultation and we’ll discuss your options.