Pumpkin Spice Oat Muffins (vegan & GF)

Autumn is right around the corner which means…pumpkin season is here! These pumpkin spice muffins are a delicious way to kick off the autumn season. This recipe is full of clean, simple ingredients. Enjoy!

Preparation + Cook Time: 45 minutes

Makes 12 muffins


  • 1 15 oz can of pumpkin puree
  • 1/2 cup of maple syrup
  • 1/2 cup of cashew butter
  • 2 Tbsp of coconut oil
  • 1.5 cups of oat flour (buy gluten free oat flour for gluten free option)
  • 1 Tbsp of chia seeds
  • 2 tsp of cinnamon
  • 1 tsp of nutmeg
  • 1/2 tsp of baking soda
  • 1 tsp of baking powder
  • pumpkin seeds for topping


  1. Set the oven to 375 degrees Fahrenheit.
  2. In a large bowl, mix together all of the wet ingredients first: pumpkin, maple syrup, cashew butter, and coconut oil.
  3. Then, mix in the dry ingredients: oat flour, chia seeds, cinnamon, nutmeg, baking soda, and baking powder.
  4. Fill your muffin tray with cupcake liners.
  5. Evenly fill all 12 cupcake liners with batter.
  6. Top each muffin with pumpkin seeds (or whatever topping you prefer!)
  7. Bake in the oven for 30-32 minutes.
  8. Remove from the oven and cool for 10-15 minutes before eating.

Benefits of this recipe:

-Pumpkin is rich in vitamin A, full of powerful antioxidants, is high in fiber which helps in digestion, improves eye health, and boosts muscle function.

-Oats help improve blood sugar, can help lower cholesterol, lowers the risk of colon cancer, and provides antioxidants.

-Chia seeds are high in fiber, high in omega-3, high in quality protein, may reduce blood sugar levels, and may reduce chronic inflammation.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Creamy Sweet Potato Soup

It is finally soup season in my kitchen! This sweet potato soup is savory and creamy with a hint of warm, aromatic spices. It is surprisingly filling but tastes lovely with a side of fresh toasted bread. Enjoy!

Preparation + Cook time=  65 minutes

Makes 4-5 servings


  • 1.5 lbs of sweet potatoes (peeled and chopped)
  • 3 medium sized carrots (peeled and chopped)
  • 2 Tbsp olive oil
  • 1 yellow onion (peeled and chopped)
  • 1″ piece of ginger (shredded)
  • 1 stalk of celery (chopped)
  • 1 gala apple (peeled and chopped)
  • 1/2 tsp of garlic
  • 1 bay leaf
  • 1/2 tsp dried coriander
  • salt and pepper
  • juice of 1/2 of a lemon
  • 1/2 tsp dried turmeric
  • 1 tsp nutmeg
  • 1 can of coconut milk
  • 2 cups of low sodium vegetable broth
  • roasted pumpkin seeds (optional)


  1. Heat the 2 Tbsp of olive oil in a large pot. Sauté the onions until they are soft and slightly browned. Now add the garlic, ginger, carrots, sweet potatoes, apple, and celery. Cook for about 10 minutes whilst continually stirring the vegetables around.
  2. Add about 1/4 tsp of salt, 1/4 tsp of pepper, 1/2 tsp of turmeric, 1 tsp of nutmeg, 1/2 tsp of coriander, and one bay leaf to the pot.
  3. Add the coconut milk and vegetable broth. Bring to a boil.
  4. Once the liquid is at a boil, turn it down to a simmer and cover the pot. Cook for about 25 minutes until the vegetables are tender.
  5. Remove the bay leaf from the pot.
  6. Transfer the soup into a large food processor or blender. You may have to do this in separate batches depending on how large your blender is. Blend the soup until smooth and creamy.
  7. Put the soup back into the large pot. Add the lemon juice and stir. Add more salt and pepper if needed. Top your soup with roasted pumpkin seeds and serve with some fresh bread if desired.

yam soup 2

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Ginger reduces inflammation, improves digestion, and reduces nausea.

The information on the benefits of the ingredients was researched from http://www.draxe.com