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
  • Print

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! ❤

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
  • Print

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! ❤

Peppy Persimmon Smoothie


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.


Peppy Persimmon Smoothie

  • Servings: 2-3
  • Print

A satisfying and subtly sweet smoothie that really showcases the wonderful flavor of persimmons, complete with a serving of vegetables.


  • 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


  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! ❤

Pumpkin Pie Bites


These Pumpkin Pie Bites are our new favorite way to enjoy pumpkin pie! They’re fun to eat, great for large get-togethers, and there’s no messing with cutting a pie into wedges and fearing the whole thing falls apart as you try to plate it.

I’ll be the first to admit that these do take a little longer to put together than most of my recipes.  BUT, they’re still easy and WAY healthier than traditional pumpkin pie.  I can also attest that they are toddler, daddy, and neighbor approved.  There is no yucky cane sugar.  They’re gluten-free and vegan.  So many wins!

The crust is crispy, the filling is gooey, and if you choose to top with whipped cream (and you totally should!), that just takes these little babies over the top.


Pumpkin Pie Bites

  • Servings: 12-15
  • Print

These fairly healthy mini pumpkin pie bites pack all the traditional flavor: crispy crust, gooey filing, and decadent coconut whipped cream.

Credit: Megan @ Mama Makes Food


  • 3/4 c. pecans
  • 3/4 c. buckwheat flour (the light colored kind)
  • 1/2 c. rolled oats (gluten-free if necessary)
  • 1/4 c. hemp hearts (I use Manitoba Harvest)
  • 1/2 tsp. ceylon cinnamon
  • pinch sea salt
  • 1/4 c. melted coconut oil
  • 3 tbs. pure maple syrup
  • Pie Filling:
  • 12oz. package soft silken tofu, rinsed and drained
  • 2 c. pumpkin puree
  • 1/2 c. pure maple syrup
  • 1/2 c. coconut sugar
  • 1/4 c. arrowroot powder
  • 1 tbs. pumpkin pie spice
  • 1/2 tsp. sea salt
  • 2 tbs. chia seeds
  • Toppings: toasted pecan halves, hemp hearts, cinnamon, and either coconut or regular whipped cream


    Prepare the Crusts:
  1. Preheat oven to 350. Place pecans on a baking sheet and toast for 7-10 minutes, until you can smell them (if you’re topping your bites with pecan halves, put them on the baking sheet to toast now too. Just remember to keep them separate from the pecans needed for the crusts and set them aside when you remove them from the oven).
  2. Grease two 24 count mini muffin tins with coconut oil and set aside.
  3. Combine buckwheat flour, oats, hemp hearts, toasted pecans, cinnamon, and sea salt in the bowl of a food processor fitted with the S blade. Pulse until the mixture is crumbly. Pour in coconut oil and maple syrup and pulse again until combined.
  4. Press one teaspoon of the crust mixture firmly down into each hole of the prepared muffin tins. Bake for 8-10 minutes or until golden and starting to brown around the edges, then set aside to cool. Leave oven on.
  5. Prepare the Pie Filling:
  6. In the bowl of your food processor (I simply wipe mine out and reuse without actually washing), combine tofu, pumpkin puree, maple syrup, coconut sugar, arrowroot powder, pumpkin pie spice, and sea salt. Process until smooth and creamy, stopping to scrape down the sides as necessary. Add chia seeds and pulse to incorporate.
  7. Spoon pumpkin pie mixture (it will be pretty runny at this point) over prepared crusts, still in the mini muffin tins, and fill to the top.
  8. Bake for about 10 minutes, until the pie filling starts to noticeably firm (they may still look soft in the center of each bite and this is normal; they will continue to firm as the cool).
  9. Remove muffin tins from oven and place on wire rack to cool completely, usually about an hour.
  10. To remove, carefully run a butter knife around each bite and lift out of muffin tin. Swirl with whipped cream, sprinkle with hemp hearts and cinnamon, and top with a pecan half.

As always, if you try my recipe, please share on Instagram by tagging me @ mamamakesfood and using #mamamakesfood so I can see it!


Happy Food Making, Mamas! ❤

Maple Tahini Chocolate

Did you know you can MAKE chocolate with ingredients you likely have on hand right now?  No, I’m not fooling you! Crave-worthy, wholesome chocolate can be yours with about 5 minutes of prep time and half an hour in the freezer to set.  Amazing!


I’ve made a batch of this yummy chocolate for my son’s Easter basket.  No junk, no refined sugar.  Cacao powder.  Virgin coconut oil.  Sea salt.  Tahini.  Pure maple syrup.  That’s it.

There’s only one downside: since the base is coconut oil, it’ll soften considerably at room temperature.  It’s best to store this in the freezer or fridge.

There’s a fun silicone mold you can use to actually make a bar of chocolate.  You can find the one I have here.  You can also use silicone muffin liners and just fill them about 1/2″ to make little chocolate cups.

The addition of cacao nibs is completely optional, but it gives the chocolate a little crunch that we find really satisfying.  Try it! 🙂

Maple Tahini Chocolate

  • Servings: 4
  • Difficulty: easy
  • Print

Delicious chocolate made from real food ingredients - dreams DO come true!

Credit: Mama Makes Food



  1. Sprinkle cacao nibs, if using, over the bottom of the mold(s) you are using.
  2. In a small saucepan, melt the coconut oil over medium low heat. Add cacao powder, tahini, and sea salt. Stir until smooth.
  3. Pour chocolate mixture into mold(s) and transfer to the freezer to set. I like to place the molds onto a baking sheet before I pour the chocolate in so that its easier to move to the freezer without spilling any.
  4. Store hardened chocolate in the freezer or fridge and enjoy!


Happy Food Making, Mamas! ❤

Pumpkin Pie Green Smoothie


In the fall, there’s rarely a time when there isn’t an open can of pumpkin puree hanging out in our fridge.  I figure during September, October, and November anything and everything pumpkin is fair game – and let’s face it – we all kind of love it.

Last week I shared our current favorite pancake recipe for Banana Pumpkin Oat Pancakes that you can find here.  And as far as I’m concerned, there are still a solid 5 weeks of pumpkin season, so I may not be done yet!

So, this recipe – Pumpkin Pie Green Smoothie – it seriously tastes like liquid pumpkin pie!  The taste of the kale is undetectable, although if green smoothies are new for your little one(s) and family, spinach is more mild and might be a better place to start.  If you follow me on Instagram, you know I put chia and hemp seeds on and in almost everything.  Naturally, this smoothie is no exception!  If these superfoods are also new to you, putting them into smoothies is a great jumping off point as their texture is completely unnoticeable.

A couple of notes about this smoothie recipe:  it tastes best with chilled pumpkin puree, so if you know you are going to make this, put a can in the fridge for a few hours beforehand (nobody likes a warmish smoothie!)  Also, the sweetness of this smoothie will depend a lot on how ripe your frozen bananas are.  I found that one tablespoon of maple syrup made our smoothie slightly sweet, which is what I prefer.  Mr. Mama Makes Food (Daddy Makes Food?! 😉 ) would have liked his to be a little sweeter, so be sure to taste your smoothie after adding one tablespoon of syrup and adjust to your liking.

If you have leftovers, they keep in the fridge for a few hours, although the banana will shorten the “shelf life”.  If I make a smoothie for breakfast and have extra, I try to use it up for our afternoon snack.  You can also freeze the leftovers into a freezer pop mold (we use this one – the pops are tiny, which makes them perfect for toddlers).


Pumpkin Pie Green Smoothie

  • Servings: Family Size - 5 cups
  • Difficulty: Easy
  • Print

All the classic pumpkin pie flavor in green smoothie form, with undetectable super food boosts from chia & hemp seeds!

Credit: Mama Makes Food


– 1 1/2 c. milk of choice (we used almond)
– 1 1/2 frozen bananas
– 6 to 8 ice cubes (a big handful)
– 1 c. pumpkin puree, chilled (see note above)
– 1 tbs. pure maple syrup (or to taste)
– 1 tsp. vanila
– 1/2 c. pecans
– 1 tbs. chia seeds
– 1 tbs. hemp seeds
– 1 tsp. pumpkin pie spice or cinnamon
– pinch sea salt
– 1 packed cup of greens (we used kale, but spinach or chard would work too)


1. Add all ingredients to a high speed or sturdy blender (a Vitamix, Blendtec or similar type of blender works best to get the hemp seeds and kale super smooth).
2. Blend from low to high speed until smooth and creamy.

Happy Food Making, Mamas!

This post contains affiliate links, though all opinions are my own. When you purchase anything using these links, it costs you absolutely nothing extra, but it does give Mama Makes Food a little financial boost to keep doing what we do. We only use affiliate links on items we personally use day to day in our kitchen.  Thank you for your support, both with your dollars and your interest!

Banana Pumpkin Oat Pancakes

It’s October and that means we can put pumpkin into everything and eat it with reckless abandon, right?!  I think so.  There’s no doubt it’s delicious, but the kicker is that it’s super healthy too!

Pumpkin packs a trove of nutritional benefits, such as high levels of vitamins A & C, a hefty dose of fiber and potassium, as well as antioxidants like beta carotene.  Want to know more about the benefits of eating pumpkin? I encourage you to do your own search and read all about it.

We’ve been enjoying these Banana Oat Pumpkin Pancakes pretty often the last couple of weeks as I’ve been tweaking the recipe to get it just right.  They’re naturally sweetened only with ripe banana and pumpkin puree.  They can easily be made gluten free by using gluten free oats and oat flour.

I’ve found that this recipe will yield between 12 to 16 three inch pancakes (I use a 1/8 cup measuring spoon to pour the batter). You may want to double the recipe, especially if you have a larger family.  Plus, these pancakes freeze well and can also be stored for a few days in the fridge.  I pop them into the toaster and they thaw beautifully.  As an added bonus, toasting them makes the edges a little crispy! We eat them for breakfast and as easy, on-the-go snacks.


Banana Pumpkin Oat Pancakes

  • Servings: 3-4
  • Difficulty: easy
  • Print

Naturally sweetened pancakes with all the fall flavors your heart desires! Easily made gluten free by using gluten free oats. Great for breakfast & snacks.


– 1 ripe, spotty banana
– 1 c. pumpkin puree
– 2 eggs
– 3/4 c. oat flour*
– 1/4 c. rolled oats
– 1/2 tsp. salt
– 1 tsp. baking powder
– 1/2 to 1 tsp. cinnamon or pumpkin pie spice
– butter, ghee, or coconut oil – for frying
*this recipe works great with about any kind of flour. oats can be omitted too; just increase whatever flour you choose to use from 3/4 cup to 1 cup.
Toppings Suggestions:
plain yogurt or coconut whipped cream, pepitas, hemp seeds, raisins, ground flax, maple syrup, diced apple


1. Mash banana in a medium bowl.  Add pumpkin and eggs and stir to combine.
2. Add oat flour, oats, salt, baking powder, and cinnamon and stir again until just combined. Let batter rest while pan is preheating.
3. Preheat large skillet or griddle over medium low (I find that halfway between medium low and medium worked perfectly on my stovetop).
4. Once pan is hot, add butter (or fat of choice) and coat the bottom.
5. Drop batter by the heaping 1/8 cupfuls (2 tablespoons) into hot skillet and fry until golden, 3-5 minutes.
6. Once golden, flip each pancake and flatten slightly with the back of the spatula and fry until golden, another 3-4 minutes.
7. Set finished pancakes on a cooling rack and repeat with remaining batter, adding more butter between batches.
8. Load up with toppings and enjoy!


Happy Food Making, Mamas!