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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


Chocolatey Peanut Butter Protein Bars | No-Bake & Zero-Waste

Eat, Food + Nutrition, RecipesErin Stanczyk8 Comments
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

On-The-Go, In The Gym, After Din

This year, Dusty and I have committed ourselves to working hard on making gains in the gym, and we constantly get asked where we get our protein on a plant-based lifestyle. Simply put, all foods contain protein, and if you’re eating enough calories, you’re getting enough protein. We don’t count calories, macros, or grams of protein, but we do need extra fuel for our highly active and on-the-go lifestyle…

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

Enter—the easiest, no-bake, homemade, gluten-free, vegan protein energy bar—that’s a mouthful, (and so is this tasty treat)! This fast fuel recipe is quick, simple, inexpensive, and tastes like your very own Clif Bar, without the added artificial flavors and other no-so-friendly ingredients.

After dinner, I’m always craving something a little sweet, and these puppies double as the perfect dessert!

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

Arm Yourself With Weapons Of Mass Nutrition

Most protein and energy bars in stores are overpriced and over-processed. Artificial sweeteners and other mysterious ingredients can be a burden on our bodies, and over time, create symptoms like leaky gut, indigestion, and even cause us to hang onto excess weight. Remember: If you can’t read it, don’t eat it!

Not only that, individually packaged bars create excess waste that our landfills simply don’t need. Going zero-waste is near impossible, but recipes like this make it easier to lean in that direction, and do a little good for our bodies and the planet!

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

EatMoveRest
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Chocolatey Peanut Butter Protein Bars

The combination of protein plus healthy fats from whole food sources combines to make a deliciously simple energy bar that will keep you fueled on-the-go, in the gym, and as a sweet, post-dinner treat. Not only are they unprocessed, these bars are also zero-waste and super-duper kid-friendly!

vegan, gluten-free, oil-free, zero-waste, high protein, healthy fats

time: 10min + freeze time // makes: 8-12 bars

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

ingredients:

  • 1 cup soaked pitted dates

  • 1 cup gluten-free rolled oats

  • 2 tablespoons peanut butter (or almond butter)

  • 2 tablespoons shredded coconut

  • 2 tablespoons hemp seeds

  • 1 scoop SunWarrior Vanilla Warrior Blend (optional, but delicious!)

    • Use discount code EatMoveRest for 20% off!

  • 3/4 cup dairy-free dark chocolate bar or chips

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

steps:

  1. Pour all ingredients into a food processor (including a splash of the date water) and pulse until well-combined.

  2. When well-combined, turn food processor on and let run for about a minute. Eventually a ball will form—this is good!

  3. Once all ingredients are soft and shapeable, spread and press into a baking pan lined with parchment paper.

  4. Meanwhile, melt dark chocolate bar or chips in a small pan on the stovetop on low heat, being careful not to burn the chocolate.

  5. Drizzle or spread thin layer of chocolate on top of bars and place in freezer for at least 1 hour.

  6. Take out of freezer and slice into desired sizes with chef’s knife.

  7. Keep in refrigerator and enjoy within 5-7 days, or longer in the freezer!

note:

  • Make sure bars are solid before removing from freezer and cutting. If too soft, chocolate will crack.

EatMoveRest

Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com
Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

As Seen On YouTube

Join us in the kitchen as we whip up these tasty protein treats 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!


Peanut Butter Chocolate Protein Bars | Erin Stanczyk | EatMoveRest.com

Monkey See, Monkey Do

If you’ve got kiddos, they’re gonna love getting messy making these delicious sweet treats. The more you can involve your littles in the grocery shopping, garden planting, and food making experience, the more likely they’ll be to opt for healthy choices that’ll keep ‘em happy! Lead by example and show them just how delicious and fun plant foods can be!

If you want to see more of our favorite healthy vegan snacks, high protein treats, and kid-friendly goodies, let me know in the comments!

Designed For Your Lifestyle,

Erin

Erin Stanczyk | EatMoveRest