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! ❤


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! ❤


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! ❤


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!