Hemp Streusel Pumpkin Muffins


Truth be told, I have an unabashed love for pumpkin … it’s the harbinger of fall, it’s so dang healthy, and it’s really versatile too.  Anyone who limits their intake of autumnal veg to the annual pumpkin pie at the holidays is seriously doing themselves a disservice, in my humble opinion.

Even in my relatively short catalog of recipes so far on this little blog, there are several pumpkin recipes: Banana Pumpkin Oat Pancakes, Deluxe Pumpkin Oatmeal, Pumpkin Pie Green Smoothie, and Pumpkin Pie Bites.  My Homemade Tomato Soup can even be adapted to swap pumpkin puree for the carrots called for in the recipe.

About these muffins though … they’re moist, refined sugar free, and have an optional but totally doable and delicious hemp streusel topping.  With the stash of homemade pumpkin puree I’ve got going in the freezer, we might just continue making these all year!

Hemp Streusel Pumpkin Muffins

  • Servings: 12
  • Difficulty: easy
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A pumpkiny muffin with a hint of sweetness and a crunchy, swoon-worthy hemp streusel topping.


    For the muffins:
  • 1/2 c. almond milk
  • 1 c. pumpkin puree
  • 2 eggs, room temperature
  • 2 tbs. melted coconut oil
  • 1/4 c. pure maple syrup
  • 1 tsp. vanilla
  • 2 c. oat flour
  • 2 tsp. baking powder
  • 1 tbs. pumpkin pie spice or Ceylon cinnamon
  • pinch sea salt
  • For the hemp streusel:
  • 1/4 c. hemp hearts (I use Manitoba Harvest)
  • 1/4 c. maple sugar or coconut sugar
  • 2 tbs. melted coconut oil
  • 1/2 tsp. pumpkin pie spice or Ceylon cinnamon
  • pinch sea salt


  1. Preheat oven to 350 and grease standard-sized muffin pan with coconut oil.
  2. In a large bowl, combine almond milk, pumpkin puree, eggs, coconut oil, maple syrup and vanilla. Stir until thoroughly mixed.
  3. Add oat flour, baking powder, pumpkin pie spice and sea salt to pumpkin mixture and stir until just combined. Set aside.
  4. In a small bowl, mix together hemp hearts, maple sugar, coconut oil, pumpkin pie spice and sea salt until the texture becomes like coarse, wet sand. Set aside.
  5. Fill each hole in the muffin pan about 2/3 full of batter and evenly sprinkle hemp streusel over the top of each.
  6. Bake for about 18-22 minutes, until golden brown and edges of muffins have come away from the side of the muffin pan.
  7. Cool for 5-10 minutes in the pan and then transfer to a wire rack to cook the rest of the way.

Happy Food Making, Mamas! ❤

Mama’s Hippie Tacos


When you combine quinoa, hemp seeds, and a bunch of veggies into a meatless taco filling, ya gotta call it “hippie”.

Amiright?  I think so!  These vegan quinoa & hemp seed tacos are an almost weekly staple in our home, so it’s about time I share the recipe!

Used for tacos, taco salad, quesadillas, breakfast scramble, nachos – to name a few, this recipe is versatility at its finest. Like many of my recipes, it’s adaptable too.  Use whatever veggies you’ve got! I like to use three different kinds each time I make it.  Some yummy combos are:

  • carrot + broccoli + red cabbage
  • cauliflower + bell pepper + kale
  • tomato + sweet potato + zucchini
  • spinach + mushroom + butternut squash

To change it up, I even like to throw in black or pinto beans into the mix or some cooked lentils if I have some hanging around in the fridge.  I’ll just reduce the quinoa to keep the protein mixture at roughly 2 1/2 cups and the veggies around 1 1/2 cups.

Mama's Hippy Tacos

  • Servings: 6-8
  • Difficulty: easy
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Hippie vibes abound in this meatless taco filling that's loaded with plant protein & veggies.


  • 1 tbs. avocado oil
  • 1 1/2 cups assorted vegetables of choice (here I used shredded carrot, finely chopped broccoli, and purple cabbage)
  • 3 cloves garlic, minced
  • 1 tbs. taco seasoning (I make my own in batches using chili powder, cumin, coriander, & dried oregano)
  • 1 tsp. sea salt
  • 2 cups cooked quinoa*
  • 1/2 cup hemp hearts
  • 1 cup salsa
  • 1 tbs. apple cider vinegar
  • 1-2 tsp. coconut sugar, optional


  1. Heat oil in a large skillet over medium heat. Add veggies and sauté until softened, about 5 minutes.
  2. Add garlic, seasoning, and salt; stirring to combine and cook for another minute or two.
  3. Stir quinoa and hemp hearts into the pan until fully incorporated, then pour in salsa and stir again. Cook for about 10 minutes until heated through.
  4. Remove from heat and add apple cider vinegar and coconut sugar, if using. Stir once more and serve.

*To cook quinoa, boil 1 1/2 cups of water or broth in a small saucepan and add 1 cup of rinsed quinoa. Reduce heat to simmer, cover, and cook for 12-15 minutes until the water is absorbed. Remove from heat and keep covered for about 5 minutes. I like doing this earlier in the day to make dinner prep super simple. Cooked quinoa stores in the fridge for a week (at least) or a couple months in the freezer. Extra quinoa can be used in my Gluten-Free Chickpea Nuggets, fritters, soup, salad, eggs, and so many other things!

This post contains Amazon affiliate links.  These links are to products I actually purchase and use myself in my kitchen.  If you buy something using a link, I’ll get a small commission at NO addition cost to you.  Thank you for supporting Mama Makes Food!

Happy Food Making, Mamas! ❤

Mama Makes Food Guide To Meal Planning


With a busy lifestyle, meal planning can be the saving grace to ensure your family eats healthfully.  Taking a few minutes every week to make one takes the guesswork out of what to prepare every time it’s time to eat! Here are my top five tips to successful meal planning:

  1. Take stock of what you already have.  Look over the pantry, fridge, & freezer to re-familiarize yourself with what’s on hand.  Write a few items down that you know you’ll want to get used up so that they get worked into the plan.  I use this opportunity to do a quick clean of these places to get tidied up for the week ahead.
  2. Do it your way.  Depending on your personality, meal planning may come relatively easy to you or, on the other hand, you may find it’s a struggle to plan so much in advance.  If the first scenario is you, then you can dive into planning it all: breakfast, lunch, dinner, even snacks.  If that seems completely overwhelming, then perhaps simply start your meal planning journey with dinner.  Another point to consider is that no one ever said you have to plan the whole week out at once.  Maybe you would rather do your meal plan in a couple of stints each week, only thinking about 2-3 days at a time.
  3. Make it fun.  To me, this is key.  If meal planning becomes just another dreaded task, then it can be easy to put it off & not do it at all.  So make a little ritual out of it! Get yourself a cute meal planning notepad, like the one pictured from 1canoe2, or a super functional spiral notebook like the one I have above from Kahootie & Co.  Other options include a weekly marker board or notepad (Target dollar spot is great for these), a printable template from the internet, excel, or of course, plain ol’ paper if that suites you.  Find a comfy spot to sit, grab your go-to recipes, a cookbook or two, & maybe some saved blog recipes.  Make yourself a cozy beverage to sip on & have fun with it.
  4. Recognize your family’s eating patterns & plan accordingly.  If you make your favorite stir-fry for dinner on Tuesday, how much does it make?  Will there be leftovers to use for lunch the next day?  If not, perhaps consider doubling the recipe to ensure there are leftovers.  Leftovers are your meal planning bestie!  I use them all the time for lunches or even another dinner later on.  Cook once, eat twice – my kitchen mantra.  Healthy eating is made more approachable when you maximize your efficiency in the kitchen.  Once you get the hang of how much your family eats, you’ll be able to incorporate any leftovers into your meal plan, ensuring all that delicious, healthy food you’re whipping up gets eaten.
  5. Leave a little wiggle room. Life happens! I usually keep a meal or two open for unexpected outings or other changes to our schedule we can’t anticipate ahead of time.


My goal here is to be helpful, perhaps a little inspiring, but also concise, because let’s face it – none of us have a surplus of time to read a bunch of superfulous musings.  If there’s something I haven’t covered or a specific question you have, please leave a comment here or on my meal planning Instagram post!

Happy Meal Planning, Mamas! ❤

Kid Tested & Mama Approved Chocolate Chip Cookies


If you’ve followed me on Instagram for a while, you’ll know I love my hemp seeds.  We have them on everything, so it only made sense to add them to my first blog-worthy cookie recipe too.

Chocolate chip cookies are my favorite and I’ve seemed to pass this on to my kiddo too. We practice balance in our home and are known to have an unhealthy treat from time to time, but I wanted a simple, no-equipment-needed cookie recipe that I could feel good about offering to our son a little more regularly.  These cookies are it!

I love a yum almond flour cookie, but let’s be real, that stuff is expensive! Here, almond flour is cut with spelt flour to stretch my food budget just a bit and, as a bonus, we get the health benefits of both. Hemp seeds add healthy fats and a hit of protein.  There’s an option to use either pure maple syrup or a banana; either way, no refined sugar (except for what’s in the chocolate chips of course)!

The maple syrup sweetened cookie has a more traditional cookie-like texture – slightly crisp on the outside and chewy on the inside.  The banana sweetened one has a more cake-like consistency.  Both are yum, kid tested, and mama approved!


Kid Tested & Mama Approved Chocolate Chip Cookies

  • Servings: 12-16 cookies
  • Difficulty: easy
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This healthier chocolate chip cookie gets a nutrition boost from two types of flour + hemp hearts, as well as an option to sweeten either with pure maple syrup or a ripe banana.



  1. Preheat oven to 350 and line a large baking sheet with parchment.
  2. In a large bowl, mix almond flour, spelt flour, hemp hearts, baking soda, and sea salt together. Set aside.
  3. In a small bowl, pour in maple syrup (if using) OR mash ripe banana (if using) into a puree. Add coconut oil, egg, and vanilla. Whisk to combine.
  4. Make a well in the dry ingredients and pour wet ingredients in, stirring until a dough forms. Use your hands to incorporate everything if you need to. Fold in chocolate chips.
  5. Using a tablespoon (I like to use a cookie scoop), place cookie dough on parchment-lined baking sheet a couple of inches apart. Flatten slightly with your fingers. Bake for about 15-17 minutes or until golden.

This post contains Amazon affiliate links.  These links are to products I actually purchase and use myself in my kitchen.  If you buy something using a link, I’ll get a small commission at NO addition cost to you.  Thank you for supporting Mama Makes Food!

Happy Food Making, Mamas! ❤

Sweet Potato Noodle & B’Sprout Frittata


Every mama needs a couple staple frittata recipes in her back pocket.  They look fancy, especially when spiralized veggies are involved, but they’re simple and quick to prepare.  Another added bonus is all the goodness you can cram into one humble skillet.

There are THREE other big reasons I love adding frittatas to our breakfast meal plan: 1) many ingredients can be assembled the night before (prepping the veggies, whisking the eggs, etc.) and stored in the fridge until morning, 2) one frittata makes multiple meals for our family, which correlates nicely with my kitchen mantra, “cook once, eat twice”, and 3) frittatas are endlessly adaptable and are perfect for using up whatever veggies are on hand.

If you’re still reading, that means I’ve probably convinced you, soooooo here’s the recipe:

Sweet Potato Noodle Frittata

  • Servings: 6
  • Difficulty: easy
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Sweet potato and Brussels sprouts come together with some Mexican spices for a veggie-packed, flavorful and hearty frittata.


  • 1 tbs. avocado or olive oil
  • 1 medium sweet potato, spiralized or shredded
  • 4 cloves garlic, minced
  • 6 Brussels sprouts, shredded or finely chopped
  • 6 eggs
  • 1 tsp. cumin
  • 1/2 tsp. paprika
  • salt & pepper, to taste
  • 2-4 tbs. shredded cheddar, optional
  • 1-2 tbs. hemp seeds
  • 1-2 tbs. cilantro, finely chopped
  • avocado, sliced and served alongside
  • salsa, optional, for dipping


  1. Preheat a 10″ skillet over medium heat. Meanwhile, spiralize or shred sweet potato.
  2. Add oil to preheated skillet, then add sweet potato noodles. Using tongs, toss noodles with oil until well incorporated. Then, add garlic and toss again.
  3. Cook noodles and garlic, tossing occasionally, for about 5 minutes or until softened. Add Brussels sprouts and cook for a couple more minutes.
  4. Meanwhile, whisk eggs, cumin, paprika, salt and pepper together in a medium-sized bowl. Set aside for a moment.
  5. Using tongs, arrange sweet potato noodle mixture so that it’s thicker around the edges of the skillet, creating a “crust”.
  6. Pour eggs overtop, tilting skillet so that the eggs are evenly distributed.
  7. Sprinkle cheese, if using, and hemp seeds on top of eggs and cover skillet. Cook until eggs are set, about 7 minutes.
  8. Once eggs are cooked through, add cilantro. Cut into wedges and serve with avocado alongside and salsa to dip, if you like.

Leftovers will store in the fridge for 3-4 days and reheat well in a skillet or oven. They’ll make another great (and nearly effortless!) breakfast or even lunch.

Happy Food Making, Mamas! ❤

Fennel Tomato Soup


This fast and flavorful soup has been a part of my winter repertoire for years.  Fennel is an amazing vegetable and this simple soup lets its delicious taste really shine.

I originally found a recipe for Fennel Tomato Soup from an issue of Vegetarian Times magazine and over time I tweaked it a little here and a little there (adding a healthy dose of greens was an obvious improvement, in my opinion) until it became a recipe I could call my own. Tomato and fennel go together so well; this soup is packed with flavor despite a short ingredient list and prep time.  It’s well-suited to a busy weeknight dinner or even a quick lunch, as it’s on the table in about 20 minutes.

Fennel Tomato Soup

  • Servings: 4-6
  • Difficulty: easy
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Did you know tomato and fennel are besties? It's true. One taste of this soup will convince you this flavor combo is a match made in garden heaven.


  • 1 tbs. avocado or olive oil
  • 4 Italian sausages of choice, sliced into half moons
  • 1 large fennel bulb, diced
  • 1 tsp. fennel seeds
  • 2 tbs. white cooking wine, mirin, or water
  • 1 large can (28oz.) or jar (32oz.) diced tomatoes
  • 4 c. vegetable or bone broth
  • Sea salt & pepper
  • 2 large handfuls baby greens (such as spinach, kale, chard or a mixture), chopped


  1. Heat oil over medium. Add sausages and sauté until browned, about 5 minutes. 2. Add diced fennel bulb & seeds and sauté for another 4-5 minutes, until fennel is softened.
  2. Pour in cooking wine or water and scrape all the yummy bits off the bottom of the pan.
  3. Add tomatoes, broth, and season with salt & pepper. Cover pot and bring to a boil, then reduce heat to simmer for about 10 minutes.
  4. Remove from heat and stir in chopped spinach.

Happy Food Making, Mamas! ❤


Spiced Parsnip & Pear Oats

I did it again. Yep, back to back oatmeal recipes – both with a serving of veggies lurking. Maybe I should change my name to Mama Makes Oats?

But seriously, there can’t be too many amped-up bowls of this staple breakfast. If you need proof, check out my Deluxe Pumpkin Oatmeal, Zucchini Bread Oatmeal and Chocolate Power Porridge. Oatmeal … oats … porridge — whatever you call it, it’s universally satisfying, fun to eat, and it keeps you full.

I’ve put zucchini in oatmeal, pumpkin, cauliflower and carrots; so a few days ago it hit me – parsnips in porridge would be amazing! And it is guys, it is! You gotta try it. This recipe is my favorite oatmeal I’ve made in a while.

Spiced Parsnip & Pear Oats

  • Servings: 3-4
  • Difficulty: easy
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Parsnips pair deliciously with nutmeg and cinnamon in this ridiculously nutritious bowl of oatmeal.


  • 1 parsnip, peeled & shredded (about 1 cup)
  • 3/4 cup rolled oats, gluten-free if that’s important to you
  • pinch sea salt
  • 2 scoops collagen peptides (I use Vital Proteins), optional
  • 1 tsp. Ceylon cinnamon
  • 3/4 tsp. freshly grated nutmeg, plus more for garnish
  • 1 cup unsweetened vanilla almond milk
  • 1 1/2 cups water or coconut water
  • 1 pear, cored & chopped
  • 2-3 tbs. pure maple syrup
  • 1/2 tsp. vanilla powder or 1 tsp. vanilla extract


  1. In a medium saucepan, combine parsnip, oats, sea salt, collagen, cinnamon, nutmeg, milk, and water. Stir to incorporate and heat over medium.
  2. Cook for about 10 minutes, stirring occasionally, until parsnip has softened. Reduce the heat a bit if necessary to keep from sticking.
  3. Add pear, maple syrup and vanilla and cook for another minute of two.
  4. Portion into bowls and add whatever toppings you like.

Happy Food Making, Mamas! ❤️