QI OASIS

Seattle gave us a beautifully warm, summer this year, but by mid-August I could already sense the shift—the cool, crisp edge of autumn settling into the evenings. Soon after came the store shelves overflowing with “pumpkin spice everything.” While I let go of the syrupy-sweet pumpkin spice latte craze years ago, I still love the Hygge aromatic flavors of real fall baking.

These healthy, lower sugar, pumpkin muffins showcase these flavors in a nourishing way. As an acupuncturist, I curate my kitchen to flow with the seasons, using ingredients that support balance and wellness. One of my fall staples is Ceylon cinnamon—a spice that’s naturally anti-inflammatory, supports healthy digestion, and helps maintain balanced blood sugar.

And so, with the first cool evenings of autumn, I created this gently spiced pumpkin muffin recipe—warm, nourishing, and just sweet enough to savor the season. Let’s bake.

🌿 Eastern Medicine Nutrition Spotlight
In Eastern medicine, autumn is a season to gather warmth and steadiness. Pumpkin grounds the body and supports digestion, while cinnamon and fragrant spices keep Qi flowing as the nights turn crisp. Almonds, eggs, and coconut offer gentle nourishment to the Lungs, yin, and blood—creating a muffin that feels like comfort, balance, and coziness all in one bite.

RECIPE

Makes 6 Large muffins

Ingredients:

• 1 ½ cups gluten-free all-purpose flour blend (with xanthan gum if your blend doesn’t include it) 
• ¼ cup almond flour
• 1 tsp baking soda
• 1 tsp baking powder
• ½ tsp salt
• 2 tbsp pumpkin pie spice (or 2 tsp cinnamon + 1 tsp ginger + 1tsp nutmeg + 2 pinches cloves)
• 1 cup canned pumpkin puree (not pie filling)
• ½ cup coconut milk (full fat, well-stirred)
• ½ cup olive oil 
• 2 large eggs, room temp
• ½ cup coconut sugar (packed)
• 3 tsp vanilla extract

Optional (but highly recommended) topping:

• Glazed candied pecans. Available from Trader Joe’s ready-made but I made my own (see below) with less sugar.  After filling muffin tray, top batter with pecans before baking.
• Finishing touch: After baking, drizzle with maple syrup and sprinkle with flake sea salt for depth and brightness.

Method

1. Preheat oven to 375°F (190°C). Lightly grease silicone muffin molds or line muffin tin with paper liners.
2. In a medium bowl, whisk together GF flour blend, almond flour, baking soda, baking powder, salt, and pumpkin pie spice.
3. In a large bowl, whisk pumpkin, coconut milk, oil, eggs, sugar, and vanilla until smooth.
4. Gently fold dry ingredients into wet until just combined — don’t overmix. 
5. Fill cups about 90% full for luxurious domed tops.
6. Bake at 375°F for 5 minutes, then lower oven to 350°F (175°C) and bake another 14–18 minutes, or until a toothpick comes out clean.
7. Cool 5–10 minutes in the tray, then transfer to a wire rack to finish cooling.

Glazed Candied Pecans

• 1 cup whole pecans
• 2 tbsp coconut sugar
• 2 tbsp unsalted butter
• 1 tsp Ceylon cinnamon
• Flake sea salt

1. Melt butter in a small skillet over medium heat.
2. Stir in coconut sugar until dissolved, then add pecans and toss to coat.
3. Sprinkle with cinnamon, reduce heat, and stir until mixture thickens.
4. Spread on parchment paper, sprinkle with flake sea salt, and let cool.

Notes: Everything I used in this recipe at the time of publishing is available at Trader Joe’s. I used a silicone muffin tray and filled to the top allowing a tiny bit of room for the pecans before baking. These muffins keep well for 2–3 days at room temp or up to a week in the fridge.

Just as these muffins bring warmth and balance to the season, I love helping my clients find that same harmony in their own bodies. Bring this cozy, nourishing energy into your life—

Next Fall Recipe: Bone Soup: Healing Broth