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Pumpkin Muffins + Maple Cashew Frosting | GF, Vegan, Lactation Booster, + Baby & Kid-Friendly

Food + Nutrition, Eat, RecipesErin Stanczyk6 Comments
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

The Whole Package

Before you scroll past my ramblings to the recipe (lol it’s okay, I do it, too), let me just say, these puppies are to LIVE for! Not only are they a festive fall vegan treat, they’re also gluten-free, oil-free, low fat, and still so moist, dense, and insanely delicious! Best part is, they’re low in salt, high in iron, and contain no refined sugars, making them baby and kid-friendly! I also consider them a fantastic lactation recipe if you’re a breastfeeding momma wanting to boost your milk supply…more on that later…

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Busy Brain

I’m back! It’s been a while, but that’s because Mr. Max was definitely going through an I-won’t-nap-for-more-than-15-minutes-phase! We’re right at 9 months old now, and he is definitely going through a growth spurt, which means lots of eating, and, thankfully, lots of resting…and that’s probably also because now, when he’s awake, he’s always moving! Did ya see what I did there?! EatMoveRest! Honestly, I’d say the whole fam has being doing all 3 on overdrive lately.

Constant busyness had kind of zapped my creativity, and I was feeling overall exhausted, that is, until I sensed that first chill of autumn air. Initially, I got a little anxious because I hate cold weather and I love hot weather and I would much rather be sweating than freezing…call me crazy! But, as soon as I felt it in my bones, and smelled it in my nose (the smell of pumpkin everything, everywhere), it hit me—I need to do some baking!

True confession—I bake maybe twice a year, so when I do, it has GOT to be good (and healthy)! Nothing beats the blues and saps your stress like a dozen delicious Pumpkin Spice Muffins!

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Galactagogues (No, Not Evil Extraterrestrial Beings)

As I mentioned in the beginning, you can consider these lactation muffins, because they’ve got all the right stuff. And, yes, your hubby, grandpa, boyfriend, any fella, can enjoy them, too, (at least that was my initial wonder as a new, breastfeeding mom)! A galactagogue is a substance that increases milk supply. My first line of advice for you is to breastfeed on demand, and second, be sure you’re eating enough calories and drinking enough water.

In addition, some fairly common galactagogues that can help give you that extra boost:

So pop your muffins in the oven, brew yourself some Mother’s Milk Tea, and prep some sweet potato fries for dinner!

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Baby Bites

Babies under 12 months of age need very little salt or sodium in their diet because their tiny kidneys and liver are not mature enough and can become taxed by having to process it. Refined sugars are also a good idea to steer clear of as much as possible, plus, have you ever tried feeding a child an apple after a donut…not gonna happen! These muffins are a great snack because they’re made from completely whole food ingredients, they have over 200% vitamin A, they’re loaded with fiber, and they also happen to be high in iron! If you’re a breastfeeding momma, make sure you’re focusing on iron-rich foods for yourself and baby should be just fine, but it can also be helpful to incorporate iron-rich solids into their mealtimes, as well. Max loves lentils and oats, and they’re some of the best sources of iron!

Some other upgrades in this recipe include:

  • oats instead of wheat flour (gluten-free and high in iron)

  • dates and/or maple syrup in place of refined sugar

  • applesauce in place of oil (also makes baked goods extra moist and dense)

  • ground flax in place of eggs (also high in omega-3s)

  • vanilla flavoring is alcohol-free (unlike vanilla extract)

P.S. These muffins are pet-friendly, too!

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

The Frosting On Top

I haven’t even mentioned the giant elephant in the room…hello?! isn’t there frosting on top, and can we puh-lease get the recipe?! This Maple Cashew Cream Cheese Frosting tastes just like the real thing, but it’s dairy-free! Slather some of this deliciousness on top of your Pumpkin Muffins and call ‘em cupcakes! Muffins for breakfast, cupcakes for dessert! It’s like spending the day at the beach in your favorite swimsuit, and then coming home to clean up, and throwing on your favorite party dress for a night out! Best of both worlds!

Let’s get right into it…

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Erin Stanczyk | EatMoveRest.com
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Pumpkin Spice Muffins

Pumpkin, spice, and everything nice! These festive fall favorites are free of all the fluff, and they’re still fluffy and delicious! By fluff, I mean, they’re free of all animal products, as well as gluten, refined sugar, and oil! Applesauce makes for the perfect oil-alternative, and adds an extra oomph of fall flavor. Ground flax replaces egg, and also brings a healthy dose of omega-3 fatty acids, oats replace wheat flour, and dates replace refined sugar (and all three can help boost milk production, if you’re nursing)! Enjoy these pumpkin muffins as is, or with a dollop of creamy, maple-icious frosting, and you’ve darn near got yourself a cupcake…you decide! ;)

gluten-free, oil-free, low fat, baby & kid-friendly, festive fall favorite

time: 15min prep, 25min bake // servings: 12 cupcakes

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Muffins

ingredients:

  • 2c oat flour

  • 2 tbsp ground flax

  • 1 can pumpkin puree

  • 1/3c applesauce

  • 3/4c date paste

  • 2 tbsp maple syrup (or skip and make a bit more date paste)

  • 1.5 tsp vanilla flavoring

  • 2-3 tsp pumpkin pie spice

  • 1/2 tsp baking powder

  • 1/2 tsp baking soda

  • 1/4 tsp salt

method:

  1. Preheat oven to 350º F.

  2. Soak about 10 pitted medjool dates in a small dish in just enough water to cover them and let sit for about 10 minutes. Blend dates plus soaking water to create about 3/4c of date paste.

  3. Blend flax seeds into fine meal and mix with 6 tablespoons of water. Stir and let sit. This is what you call flax egg!

  4. Place oat flour, pumpkin pie spice, baking powder, baking soda, and salt into a large mixing bowl and mix until well combined.

  5. Place pumpkin puree, applesauce, maple syrup, date paste, vanilla flavoring, and flax egg and mix until well combined.

  6. Combine all wet and dry ingredients into large mixing bowl and mix until well combined.

  7. Pour batter into silicone baking trays and bake for about 20-25 minutes. Check by poking with a toothpick in the middle of a muffin, if it comes out clean, then they’re done! Remove from oven and let sit for 5 minutes.

notes:

  • Add more date paste or substitute 3/4c coconut sugar for a sweeter muffin.

  • Try baking in a loaf pan to create a pumpkin bread w/ cream cheese frosting!

  • Store covered in refrigerator for about 5 days.

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Frosting

ingredients:

  • 1c soaked cashews

  • juice of 1 lemon

  • 2 tbsp maple syrup

  • 1 tsp vanilla flavoring

  • 1/2 tsp cinnamon

  • pinch of salt


method:

  1. Soak cashews for at least 30 minutes, or up to 4 hours in advance.

  2. Drain and rinse cashews and place into blender along with all other ingredients. Blend until smooth, adding small splashes of water as needed, to allow for smoother blending.

notes:

  • If you prefer your frosting to be less tangy, try adding the juice of only half a lemon, or omitting it entirely if you want a plain vanilla frosting.

  • Place in refrigerator to firm up. Keeps for about 5 days.

* One muffin without frosting contains about 140 cal, 3.5g protein, & 2g of fat

Erin Stanczyk | EatMoveRest.com

EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk
EatMoveRest.com | Vegan Pumpkin Muffins w/ Maple Cashew Frosting | by Erin Stanczyk

Precious Moments

Becoming a mom has truly been such a blessing and a whirlwind of new and exciting experiences, from trying new foods to learning to crawl, stand, and walk. Max has taught me so much. He has shown me how important it is to express our full spectrum of emotions, not to be afraid to ask for help, to smile and laugh as often as possible, to always get back up and try again, to rest when needed, and to try new things.

The most important lesson Max has taught me is to slow down and savor the simplest moments. When he lays his head down on my chest, time stands still, and I remember what really matters, and what’s most important, and it isn’t what we’re doing, it’s who we’re sharing our moments with, that matters most.

Designed For Your Lifestyle,

Erin

EatMoveRest.com | Erin Stanczyk


Protein-Packed Vegan Lentil Quinoa Tacos

Eat, Food + Nutrition, RecipesErin Stanczyk4 Comments

Let’s Taco-bout Plant Protein

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

But where do you get your protein?!

There’s a common misconception that even Dusty and I fell victim to when we were embarking on our plant-curious journey—that if you aren’t eating meat, you aren’t getting enough protein. By educating ourselves and putting it to the test, we soon came to find out that it’s simply not the case!

All foods contain protein, including plants, and 97% of American are getting enough. In fact, plants contain all essential amino acids. Studies also show that less than 3% of Americans are getting enough fiber. Plant foods are rich in fiber, which meat contains none of, and plants contain zero cholesterol, which meat contains a lot of.

Simply put, increasing your plant protein and eliminating or drastically reducing the amount of animal protein in your diet will equate to better digestion and a happier heart, amongst a plethora of other plant-powered perks! *sources + additional info linked below

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Gram-for-gram, lentils contain more protein than beef!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

The Complete Protein Myth

A complete protein is a food that contains all 9 essential amino acids. Amino acids are the building blocks of protein, which helps our bodies to build and repair tissues. The group called essential amino acids are ones that our bodies cannot create, and therefore, we must obtain from our diet.

For a long time, people argued that plants were inferior protein sources because many of them are not “complete” proteins, and the body would not be getting what it needed. Food combining became popularized, where it was believed that you needed to eat complementary proteins, i.e. rice and beans, at one meal, in order to get the full spectrum of essential amino acids. However, research now clearly shows that our bodies have an amino acid “pool,” in which they store the amino acids we need, and expel the ones we don’t need.

All of that being said, quinoa is actually a complete protein, and while lentils are not, they do contain nearly 18g of protein per cup, cooked!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

EatMoveRest
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Lentil Quinoa Tacos

If you’re craving something meaty, high protein, and extra indulgent, these delicious and nutritious Lentil Quinoa Tacos will do the trick! And don’t forget about the fixin’s—add in some vegan nacho cheeze, fresh salsa, guacamole, mango salsa, gluten-free tortillas, and chopped veggies and you’ve got yourself a fiesta!

vegan, gluten-free, dairy-free, soy-free, protein-packed!

time: 30min // serves: 4-6

ingredients:

  • 1 cup dry quinoa

  • 1 cup dry lentils

  • 1/2 red onion, diced

  • 2-3 garlic cloves, minced

  • 3-4 tbsp nutritional yeast

  • 1 tbsp oregano

  • 1 tbsp cumin

  • 1 tbsp chili powder

  • 1 tsp garlic powder

  • salt + pepper to taste

steps:

  1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil and reduce heat to medium/low until water is absorbed and grains are cooked.

  2. Meanwhile, sauté onion and garlic with a bit of salt and pepper in a splash of water in a non-stick pan until soft, fragrant and slightly translucent.

  3. When green lentils are cooked, place in strainer and rinse under COLD water and then place in food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

  4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until thoroughly combined.

optional fixins:

  • shredded romaine and/or romaine leaves

  • gluten-free tortillas

  • bell peppers

  • red onion

  • sweet corn

  • cherry tomatoes

  • mango

  • cilantro

  • lime wedges

  • avocado slices or guacamole

  • vegan cashew “cheeze” sauce

  • brown rice and/or black beans

notes:

  • To make your taco meat look even more “meaty,” try using red quinoa instead of white!

  • We also have a Lentil Walnut Taco Meat recipe on our Vegan Nachos YouTube video, so be sure to check it out for another delicious and nutritious variation!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
EatMoveRest

Guac-n-roll

It’s always important to include healthy fats in your diet for optimal absorption of vitamins, minerals, and phytonutrients! …But I think it’s safe to say that nobody’s going to have to twist your arm to slop a dollop of fresh-whipped guacamole onto your tacos! ;)

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

As Seen On Youtube

Be sure to join us in the kitchen as we taco-bout this delicious recipe in more detail on the EatMoveRest YouTube channel! Be sure to Subscribe, click that bell to turn on Notifications, give it a Thumbs Up, leave us some love in the Comments, and Share with family and friends!


Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Lettuce Eat Plants

We get a lot of questions about how to maintain your plant-based perspective around family and friends, and while dining out and traveling. My simplest answer is, JUST ROCK IT—you do you—but I know that can take time!

My second answer is always to share the wealth! If you really want to wow your friends and fam, make them a delicious, plant-powered meal that they can’t resist!

Host a Taco Tuesday party at your house, complete with all the fixin’s, and let the plants work their magic! My favorite secret ingredient is our vegan cashew cheeze sauce! If you want us to share the full recipe, be sure to let me know in the comments!

Designed For Your Lifestyle,

Erin

Erin Stanczyk EatMoveRest