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

Ingredients:

• 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

Instructions:

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

Pumpkin Hummus

Are you having trouble finding the perfect appetizer to bring to your thanksgiving potluck? This pumpkin hummus is festive, wholesome, and delicious. Enjoy this tasty dip with some chips, crackers, or fresh vegetables.

Preparation + Cook time=  10 minutes

Ingredients:

• 1 can of chickpeas, drained
• 1 Tbsp of tahini
• 1 Tbsp of olive oil
• 1/2 cup of pureed pumpkin (from a can is fine!)
• 1 Tbsp of honey or maple syrup
• 1 Tbsp of fresh chopped sage
• 1 tsp of dried thyme
• 1/4 tsp of paprika
• 1/4 tsp of minced garlic
• juice of 1/2 a lemon
• 1/4 tsp cinnamon
• salt and pepper to taste
• Optional: pumpkin seeds for garnish

Instructions:

1. Put all of the ingredients except for the pumpkin seeds in a food processor or high speed blender and pulse until smooth.
2. Store the hummus in an air-sealed container in the refrigerator.
3. When you are ready to serve, scoop the hummus into a bowl. Top with pumpkin seeds and a dash of paprika. Enjoy!

Benefits of this recipe:

-Pumpkin helps maintain healthy eyes, improves immunity, and is good for your complexion.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The benefits of these ingredients were researched from http://www.draxe.com

 

Wild Rice Stuffed Butternut Squash

As I was browsing the produce section of the grocery store, I couldn’t help but buy these gorgeous butternut squashes. I decided to top them with a thanksgiving-inspired wild rice stuffing. This stuffing is filled with cooked vegetables, dried cranberries, tasty herbs, and sweet Bartlett pears with a hint of orange zest and maple flavor. Enjoy!

Preparation + Cook time=  60 minutes

Makes 4 servings

Ingredients:

• 1 cup of wild rice blend
• 1 cup of vegetable broth
• 2 butternut squashes
• 1/2 of a yellow onion, chopped
• 1/4 tsp of minced garlic
• 2 Tbsp of olive oil
• 2 stalks of celery, chopped
• 1 cup of baby Bella mushrooms, finely chopped
• 2 Tbsp of fresh sage, chopped
• 1 Tbsp of fresh thyme, chopped
• 1 cup of Bartlett pears, chopped
• 2 Tbsp of maple syrup
• salt & pepper
• 1/3 cup of dried cranberries
• 1/2 cup of slivered almonds
• 2 tsp of orange zest
• 3 Tbsp of orange juice

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. In a medium-sized pot, cook the 1 cup of wild rice in 1 cup of water and 1 cup of vegetable broth. Set aside when cooked.
3. Wash both of the butternut squashes thoroughly to remove all dirt from the outside. Cut the ends off of the squash. Then cut the squash lengthwise. Scoop the seeds and fibers from the center. Slash a few cross hashes onto the surface.
4. Fill a large baking dish with 1″ of water. Put the squashes face down in the baking dish. Bake for about 50 minutes until the squashes are tender all the way through.
5. While the squashes are cooking, prepare the stuffing. Sauté the onion and garlic in the olive oil. When browned, add the celery and mushrooms.
6. When the veggies are soft, add the sage, thyme, pear, maple syrup, orange zest, orange juice, and salt and pepper to taste. Continue to cook for 7-8 minutes until the pears become soft and juicy.
7. Now, add the cooked rice, dried cranberries, and almonds.
8. Once the squash is cooked, remove from the oven and fill the center with the wild rice stuffing. Top the stuffing with orange slices and some chopped thyme.

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Wild rice is high in antioxidants, strengthens bones, and boosts energy levels.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins

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

Autumn Vegetable Couscous

I am very excited for autumn to begin! That excitement motivated me to create this autumn vegetable couscous. This couscous dish is filled with hearty vegetables seasoned with fragrant fresh herbs, sweet gala apple chunks, and chopped walnuts. Enjoy!

Preparation + Cook time= 45 minutes

Ingredients:

• 1 head of cauliflower, chopped small
• 1 large yam/sweet potato, chopped small
• 3 Tbsp of olive oil, divided
• 1 Tbsp of fresh rosemary, finely chopped
• 2 Tbsp of maple syrup
• 1 1/4 cup of uncooked couscous
• Juice of 1 lemon
• 1/4 tsp of minced garlic
• 1/2 cup of fresh parsley, chopped
• 3/4 cup of chopped gala apple
• 1/2 cup of chopped walnuts
• salt and pepper to taste

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Get out two roasting pans. Put the chopped cauliflower in one of the roasting pans. Cover with 1 Tbsp of olive oil, the fresh rosemary, and a dash of salt and pepper. Put the chopped yams in the other roasting pan. Cover the yams with 1 Tbsp of olive oil, 1 Tbsp of maple syrup, and a dash of salt and pepper. Put both pans in the oven and bake for 30 minutes. The vegetables should be tender.
3. In the meantime, cook 1 1/4 cups of couscous in about 1 1/2 cups of water. When fully cooked, drain the water and set aside.
4. Make the dressing in a small bowl. Whisk together the lemon juice, 1 Tbsp of olive oil, 1/4 tsp of minced garlic, 1/2 cup of chopped parsley, and 1 Tbsp of maple syrup.
5. Once the vegetables and the couscous are done cooking, mix together the roasted veggies, couscous, dressing, chopped apples, and chopped walnuts. Top with more fresh parsley as garnish.

 

 

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.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

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