Hemp Streusel Pumpkin Muffins

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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.

Ingredients

    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

Directions

  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! ❤


Sweet Potato Noodle & B’Sprout Frittata

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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.

Ingredients

  • 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

Directions

  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! ❤


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.

Ingredients

  • 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

Directions

  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! ❤️


Chocolate Power Porridge

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I’ve probably said this somewhere before, but oatmeal is an amazing vessel for putting all kinds of nourishing ingredients into our kiddos.

I mean, who doesn’t like chocolate oatmeal?  It feels like a treat, tastes like dessert, and packs a ton of nutrition to power our littles through their busy mornings (and us too mamas, of course).

You’ll find the usual suspects here: hemp hearts, chia seeds, collagen — but the game changing thing about this recipe is that its base is a mixture of oats and cauliflower.  That’s right … C-A-U-L-I-F-L-O-W-E-R!  You’d never know it either.  It cooks down and becomes soft and creamy just like the oats do.  Pure magic.

This is one of those recipes I kind of nailed the first time.  My son had four servings when I first created this recipe, so I knew I was onto something.  He helped me make it too.  I don’t hide the fact that there are veggies in his bowl of porridge.  He helps chop it and pour it in and we talk about why it’s there.  It’s important for him to know that he is eating cauliflower for breakfast and hey — it tastes good!  This is a great recipe to make with kids.  I put the saucepan on the counter and my toddler (almost three) dumps all the ingredients in (that I’ve pre-measured).  He loves to use the big wooden spoon to mix it all up.

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Chocolate Power Porridge

  • Servings: 3-4
  • Difficulty: easy
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Who knew having a bowl of chocolatey oats could be so satisfying and nourishing all at once? And with the inclusion of cauliflower, you're well on your way to getting the daily recommended amount of veggies ... and it's only breakfast!

Ingredients

    PORRIDGE:
  • 2/3 cup rolled oats, gluten-free if that’s important to you
  • 2/3 cup riced cauliflower*
  • 1/4 cup goji berries
  • 3 tbs. hemp seeds
  • 3 tbs. cacao
  • 2 tbs. chia seeds
  • pinch sea salt
  • 2 scoops collagen peptides (I use Vital Proteins), optional
  • 1 15oz. can lite coconut milk (or 1 1/2 cups of your favorite milk)
  • 1/2 cup water + possibly more to thin to desired consistency
  • 2-3 tbs. pure maple syrup
  • 1/2 tsp. vanilla powder or 1 tsp. vanilla extract
  • TOPPINGS: Goji berries, banana, hemp seeds, pumpkin seeds, rawnola, bee pollen, cacao nibs, coconut whipped cream, nut/seed butter, and almost anything else you can imagine!

Directions

  1. In a medium saucepan, combine oats, cauliflower, 1/4 cup goji berries, hemp seeds, cacao, chia seeds, sea salt, collagen, coconut milk, and water. Stir to incorporate and heat over medium.
  2. Cook for about 10 minutes, stirring occasionally, until cauliflower has softened. Reduce the heat a bit if necessary to keep from sticking.
  3. Once oats are creamy and cauliflower is soft, add maple syrup and vanilla. Add a little more water now to thin if you like.
  4. Portion into bowls and add whatever toppings you like.

*It’s much more affordable to rice a head of cauliflower rather than buying it prepared that way.  It only takes a minute to pulse a few florets in the food processor or chopper.  A box grater works pretty well too.

Happy Food Making, Mamas! ❤


Peppy Persimmon Smoothie

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Persimmons are often overlooked with the turning of the seasons as we scamper to make all things pumpkin and apple, but they are a true gem of autumn.

There are two widely available kinds of persimmon in the US – Fuyu and Hachiya.  It’s important to tell them apart because they’re eaten differently.  Fuyu are squatty and somewhat flat.  They’re typically eaten while still firm either peeled or unpeeled.  I’ve only purchased Fuyu a handful of times because we much prefer Hachiya.

Hachiya are oblong and acorn-shaped.  They must be really ripe and really, really soft before they are enjoyed (actually, if you try to eat one too soon it likely WON’T be enjoyed as its high levels of tannins can leave you with the feeling of a dry mouth – this subsides as the fruit ripens).  Since we’re in the midwest, the Hachiya we come across at the grocery store are typically unripe and hard and I bring them home to sit on the counter for a week or more before they’re ready to be used. Their soft, custard-like insides are perfect for a smoothie!

We love this simple concoction as it really allows the subtle persimmon flavor to shine! Speaking of the flavor, it can be hard to describe, but I feel like it tastes something like a muted blend of apricot and mango.

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Peppy Persimmon Smoothie

  • Servings: 2-3
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A satisfying and subtly sweet smoothie that really showcases the wonderful flavor of persimmons, complete with a serving of vegetables.


Ingredients

  • 2 c. cold water
  • 2 very ripe Hachiya persimmons
  • 1 c. frozen, sliced zucchini (steamed and frozen cauliflower works well too)
  • 1 1/2 frozen bananas, broken into chunks
  • 1 tbs. cashew butter

Directions

  1. Pour water into blender jar.
  2. Slice tops off of persimmons and squeeze the insides into blender. Discard the tops & skins.
  3. Add zucchini, banana, and cashew butter to blender and blitz until smooth.

I strongly recommend cashew butter here.  Other nut butters can have too strong a flavor that can easily overpower the persimmon. Cashew butter is pretty neutral, but still lends a nice substance to the smoothie and adds some healthy fats in there too.

Happy Food Making, Mamas! ❤


Zucchini Bread Oatmeal

You know summer is here when you start putting zucchini in all the things. Zucchini oatmeal, or Zoats 🙂 , is an awesome way to get veggies in at breakfast (another yummy, kid-approved option is my Cocoberry Pancakes).

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These creamy oats are cooked in almond milk and flavored like traditional zucchini bread, only there’s no refined sweeteners or other unhealthy ingredients.  This hearty oatmeal will keep you full till lunch. I shared this recipe on our farm website earlier this spring and it was a hit!

Zucchini Bread Oatmeal

  • Servings: 4
  • Difficulty: easy
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Credit: Mama Makes Food

Ingredients

  • 2 c. almond milk (or preferred milk), plus more for desired consistency
  • 1 c. rolled oats
  • 1 tbs. chia seeds
  • pinch sea salt
  • 1 tsp. cinnamon
  • 1/4 tsp. freshly grated nutmeg
  • 1 c. shredded zucchini (about 1 small)
  • 1 ripe banana, mashed
  • 1/4 c. walnuts, finely chopped
  • 1 tbs. pure maple syrup, optional (if your banana is really ripe you might not need this)
  • 1/2 tsp. vanilla powder (or 1 tsp. vanilla extract)
  • Toppings Ideas: raisins, more freshly grated nutmeg & chopped walnuts, bee pollen, hemp seeds, blueberries, pepitas, sunflower seeds, a spoonful of nut butter, etc.

Directions

  1. Warm almond milk in a small saucepan over medium heat. Add oats, chia seeds, sea salt, cinnamon, and nutmeg. Stir to combine.
  2. Let the oats cook for a couple minutes, then add zucchini, mashed banana, and walnuts. Cook and stir occasionally, for about 5-6 minutes, or until the oats are soft and creamy.
  3. Add another splash of milk to thin if desired and warm through. Taste for sweetness and add maple syrup if you like. Stir in vanilla.
  4. Portion into bowls and pile on the toppings. Serve warm.

Happy Food Making, Mamas ❤


CocoBerry Pancakes

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Pancakes are such a great vessel for getting nutrition into our kiddos, aren’t they? Making them from scratch with wholesome, real ingredients is super simple. Clearly I love a good pancake recipe (find two more of my recipes here and here)!  This one checks all the boxes though: good source of protein, grain-free, naturally sweetened, AND they’re studded with fruits & veggies (yep, veggies – I’m a big proponent of eating vegetables at breakfast!).

Why veggies at breakfast? Did you know that a 2-3 year old child’s daily intake of vegetables should be one cup? A child aged 4-8 years should have 1.5 cups (source).  Making the most out of every meal and snack is key to reaching these requirements … so veggies for breakfast it is!

If you think your child would reject these pancakes because of the flecks of grated green zucchini, you can certainly toss the batter into your blender or food processor before adding the berries so that the texture is relatively smooth.  I haven’t tried that, but there’s no reason why it wouldn’t work.

I’ve included an option below for adding honey or maple syrup in the pancake batter so that there’s no need to top them with that sticky (and messy) goodness – unless you just want to!

Other delightful topping ideas include: hemp seeds,  chopped nuts & seeds, bee pollen, ground flax, raisins, more berries, berry chia jam, and/or nut butter.

This recipe makes a fairly large batch; roughly 24 3″ pancakes (measuring the batter with a tablespoon and flattening it out slightly).  We love to repurpose them as “sandwiches” with nut butter or just reheat them to enjoy as snacks or an easy out-the-door breakfast.  Pro Tip: reheat the pancakes in the toaster!  It warms them up nicely and the edges get kinda crispy.  Yum!

CocoBerry Pancakes

  • Servings: 4-6
  • Difficulty: easy
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Grain-free, naturally sweetened pancakes that are studded with berries & shredded zucchini!


Credit: Megan @ Mama Makes Food

Ingredients

  • 2 large, really ripe (spotty) bananas
  • 5 eggs
  • 1 c. shredded zucchini (about half of one medium-sized zucchini)
  • 1 tbs. chia seeds, optional
  • 1-2 tsp. honey or pure maple syrup, optional
  • 1 tsp. cinnamon
  • 1 tsp. vanilla powder or extract
  • 1/4 tsp. sea salt
  • 1/2 c. coconut flour
  • 1 c. blueberries
  • coconut oil, for greasing skillet/griddle

Directions

  1. Preheat large skillet or griddle over medium low.
  2. In a medium bowl, mash bananas with a fork. Add eggs and whisk to combine.
  3. Add zucchini, chia seeds (if using), honey (this completely depends on your child(ren)’s taste – we find the pancakes sweet enough from the bananas and usually do not add additional sweetener), cinnamon, vanilla, & sea salt and whisk again.
  4. Add coconut flour, stirring until incorporated.
  5. Spread a small amount of coconut oil over preheated skillet or griddle (how much depends on the size of your cooking surface – just a thin layer is needed, so a teaspoon or two should do the trick).
  6. Using a tablespoon or small cookie scoop, dollop the pancake batter (it will be thick because of the coconut flour) onto the skillet/griddle. Using the back of your spoon, spread out the batter so that the pancake thickness is about 1/4″. Continue dolloping and spreading out batter until your cook surface is full, leaving about an inch in between each pancake (my griddle holds about 8 pancakes at a time).
  7. Place 5 berries onto the top of each pancake, pushing them down into the batter.
  8. Cook pancakes until golden on the underside, about 5-7 minutes. Carefully flip and flatten the pancake a little with your spatula. Cook until golden again, another 5 minutes or so.
  9. Place pancakes on cooling rack while you cook the next batch(es). A cooling rack keeps the pancakes from getting soggy on the underside.

Notes:

  • You can substitute other fruit in your pancakes – other berries or kiwi, thinly sliced, work well.
  • If you would like to try these pancakes using a different flour, the recipe will likely need twice as much.  I tested these with buckwheat flour and spelt flour, and each time, I needed 1 cup of flour instead of the 1/2 cup that is called for when using coconut flour.  Coconut flour is unlike other kinds of flour because it absorbs a lot of moisture.  We preferred the taste and texture of these when coconut flour was used, so that’s how I wrote the recipe.  They were still good with the other flours too though.
  • Instead of adding the blueberries to the top of each pancake, you can add them to your batter when you put in the coconut flour. I like to make sure that each pancake has plenty of berries though, so I prefer to add them later.
  • If you think your child might be weary of zucchini in their pancakes, consider blending the batter so that the texture is relatively smooth.

Happy Food Making, Mamas! ❤