Erin Stanczyk | eat.move.rest.

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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


Avocado Key Lime Pie | A Raw Vegan Dessert

Eat, Food + Nutrition, RecipesErin Stanczyk4 Comments

When The Avocado’s Ripe…

There’s nothing worse than craving avocado, only to go to the store and find that they’re either premature or past their prime. So after reluctantly rounding up a handful of rock hard avocados, you head home…and wait. After a good 2-3 days of twiddling your thumbs, you head down to the kitchen, take a deep breath, gulp, and ahhhh a perfectly tender, ripe avocado!

Now it’s go time! You know that sucker’s not gonna last forever!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

It Takes Two, Baby

On the rare occasion that I have an excess of perfectly ripe avocados, I like to get creative with them. There are so many ways to enjoy this deliciously healthy fat, besides just whipped up into guacamole. Don’t get me wrong, I think guac should be a food group, but, I was craving something sweet!

The other night we were invited to a vegan dinner party (yes, in Nebraska! LOL), and we were assigned to bring a dessert. I immediately turned to the ripe avocados and concluded,

nothing goes together better than avocado & lime!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Erin Stanczyk | EatMoveRest.com
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Avocado Key Lime Pie

There’s no better summer combo than avocado and lime! If you’re looking for something sweet and tart and nutritiously indulgent, then look no further than this totally raw treat! This dairy-free dessert is loaded with healthy fats and natural sugars, and is free of all the questionable stuff like dairy, oil, and gluten!

a dairy-free, gluten-free, oil-free, creamy & dreamy, tart ‘n’ tangy treat!

time: 20min prep, 2hr freeze // servings: 8-9


ingredients:

crust:

  • 1/4 cup unsweetened coconut flakes

  • 1/2 cup chopped pecans

  • 1/2 cup pitted Medjool dates (8-10)

  • 2 teaspoons lime zest

  • dash of Himalayan salt

tart filling:

  • 2 avocados

  • 1/4 cup fresh squeezed lime juice

  • 1/4 cup coconut nectar (agave or maple syrup work too)

  • 1 teaspoon lime zest

steps:

  1. Place all crust ingredients into a food processor and process until sticky, uniform consistency is achieved. Press evenly into cupcake tray or tart pans. (I used this BPA-free silicone tray that works great)!

  2. Place tray into freezer and allow to harden while processing filling ingredients.

  3. Place all filling ingredients into blender or food processor and process until smooth, creamy consistency is achieved. Pour evenly into cupcake tray or tart pans and smooth tops with spoon.

  4. Place in freezer for at least 2 hours. Remove from freezer and let thaw for a couple of minutes. The longer the pie sits out, the more pudding-like it will become (it still tastes great), but serve and enjoy quickly if you prefer it to be solid!

notes:

  • Top with raspberry purée, fresh berries, shredded coconut, lime zest, and/or lime wedges

  • Store in the freezer for a few weeks in a sealed container once frozen through

  • About 200 calories for 9 cupcake-size servings

Erin Stanczyk | EatMoveRest.com

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Just The Facts

  • One avocado has twice the potassium of a banana, which can help reduce muscle cramps

  • The healthy fats in avocado aid in better absorption of key vitamins & minerals in other foods

  • Avocados are high in vitamin K, folate, vitamin C, some B vitamins, vitamin E, and fiber

  • Although they are not a strong source of protein, avocados do contain all 9 essential amino acids

  • Avocados are great for hair, skin, & nails when eaten and when used externally in personal care products

  • Avocado goes with anything and everything and should probably be a food group!

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk
EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

EatMoveRest.com | Raw Vegan Avocado Key Lime Pie | by Erin Stanczyk

Let’s Avo-cuddle

I hope you’re having an amazing summer, and that this recipe will hit the spot! I’ll let you in on a little secret—avocado makes for a fantastic first baby food!

Stay tuned on the EatMoveRest YouTube channel for a peak into Max’s first bite of solid food (coming soon), and a little run-through of his adorably hilarious reactions to a handful of our favorite fruits, veggies, and other plant-powered foods!

If you haven’t already, be sure to check out one of our kid-friendly avocado smoothie recipes on our Favorite Baby Products video HERE!

Alright you guys, I’ve got a sweet little baby boy to go avo-cuddle with!

Designed For Your Lifestyle,

Erin

Erin Stanczyk | EatMoveRest.com