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! ❤


Fennel Tomato Soup

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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.

Ingredients

  • 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

Directions

  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.

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! ❤


Chicken Noodle Turmeric Soup

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When using whole food ingredients, it doesn’t get more basic or wholesome than chicken noodle soup.  Everybody knows it, almost everybody loves it.  It’s THE quintessential comfort food.  I slow-cooked a whole chicken the other day (my favorite way to do that is The Natural Nurturer’s recipe for Slow Cooker Lemon Thyme Chicken – it’s so simple and delicious). I had the shredded chicken and the bone broth I made from it afterward hanging out in the fridge.  I knew when I woke up this morning and there was a chill in the air that they were destined to become soup.

Traditional chicken noodle soup has celery.  I didn’t have any, but I did have some zucchini.  I thought that would make a fun change.  That got me to thinking what other changes I could make … turmeric.  Yes!  I love incorporating turmeric into the foods we eat because it is such a superfood spice.  Its list of benefits is extensive; in short, turmeric is an awesome anti-inflammatory, an anti-oxidant, and it’s considered a “brain booster”.  As I always say though, do your own research! While I am passionate about healthy cooking and eating, I am not a dietitian or a doctor.  The final change I knew I had to make was a no-brainer – I HAD to add some greens.  Always greens.

This soup comes together quickly if you already have cooked chicken on hand, making it the perfect weeknight meal.  Serve with a salad or with some crusty buttered toast.  Mm mmm.  Toddler approved, parent approved.  Healthy.  Flavorful.  What’s more – with a couple yummy and simple substitutions, it can be made vegan.  Sub chickpeas for chicken and switch out vegetable broth for the bone broth.

Chicken Noodle Turmeric Soup

  • Servings: 6
  • Time: 30mins
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Chicken noodle soup with some fun & flavorful twists – zucchini, turmeric, and greens!.

Ingredients


– 1 tbs. olive oil
– 1 onion, finely chopped
– 2 carrots, diced
– pinch sea salt
– 5 cloves garlic, minced
– 1 medium zucchini, chopped
– 1 tsp. turmeric
– 1 tsp. poultry seasoning
– 6-8 c. bone broth (vegetable broth for vegan option)
– 3 c. cooked shredded chicken (sub chickpeas for vegan option)
– 1 c. uncooked elbow pasta
– 2 large handfuls baby spinach

Directions


1. In a large soup pot, heat the olive oil over medium heat. Add onion, carrot, and a pinch of sea salt. Stir occasionally and cook for 5-7 minutes, or until onion is translucent and the carrot is softened.
2. Add garlic, zucchini, turmeric, and poultry seasoning and stir to combine again. Let spices toast for a minute.
3. Pour in just a splash of the bone broth to deglaze the pan; scrap all the yummy bits from the botton of the pan to reincorporate. Add remaining broth and shredded chicken.
4. Increase heat to medium high to bring to a boil. Once boiling, add pasta and cook until pasta is tender (read package instructions – it will likely be 6-8 minutes, depending on what type of pasta you’re using).
5. Once the noodles are tender, turn off the heat and add spinach. Stir to combine until spinach is wilted.

Happy Food Making, Mamas! ❤


Grain Free Chocolate Pancakes

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Say “I love you” to your littlest Valentine with these Grain Free Chocolate Pancakes! These are a yummy, not-too-sweet chocolate treat perfect for piling high with toppings like sliced banana, fresh or freeze-dried berries, coconut cream, hemp seeds, a drizzle of maple syrup … the options are endless!

Decadent enough for dessert yet wholesome enough for breakfast, these Grain Free Chocolate Pancakes are delicious anytime of day. Leftovers store well in the fridge for about 5 days and these babies are easily reheated in the toaster.

Grain Free Chocolate Pancakes

  • Servings: 4 to 6
  • Time: 20 min
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Say “I love you” to your littlest Valentine with these chocolately, wholesome pancakes!.

Credit: Mama Makes Food

Ingredients

– 4 eggs
– 1 14oz. can lite coconut milk
– 2 tsp. vanilla
– 2 tbs. pure maple syrup
– 1/2 c. coconut flour
– 1/4 c. cocoa or cacao powder
– 1 1/2 tsp. baking powder
– 1/2 tsp. sea salt
– 2 tbs. chia seeds
– coconut oil, butter or ghee – for frying

Directions

1. Preheat large skillet or griddle over medium low.
2. Combine eggs, coconut milk, vanilla, maple syrup, coconut flour, cocoa powder, baking powder, sea salt, and chia seeds in a blender and blitz until smooth, stopping to scrape down the sides as necessary.
3. Grease skillet or griddle with a thin layer of coconut oil (or butter or ghee) and spoon 1/8 cup sized portions of batter about an inch apart, spreading out to about 1/2″ thickness.
4. Cook until the bottoms are firm and the tops are puffy – about 5 minutes. Carefully flip and flatten slightly with the back of a spatula. Cook remaining side until firm and slightly browned, about 3-4 minutes more.
5. Remove cooked pancakes to a cooling rack (this helps keep the undersides from getting sweaty and soft).
6. Continue to cook remaining pancakes in batches, adding a new layer of coconut oil each time.

If using 1/8 cup sized portions of batter, this recipe will yield approximately 30 2-3″ pancakes.

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Happy Food Making, Mamas!

 


Banana Pumpkin Oat Pancakes

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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.

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Banana Pumpkin Oat Pancakes

  • Servings: 3-4
  • Difficulty: easy
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Naturally sweetened pancakes with all the fall flavors your heart desires! Easily made gluten free by using gluten free oats. Great for breakfast & snacks.

Ingredients


– 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

Directions


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!

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Happy Food Making, Mamas!