The Flavors of Fall

September 17, 2010

M is for Muffins (at least in my world)

You know it’s fall when Starbucks hosts their Gingerbread Lattes (um, delicious), the leaves are falling, and it’s completely overcast outside (where are you Sun?). You also know it’s fall when you start craving the flavors of fall…

Pumpkin Spiced Muffins (gluten free, dairy free)

This recipe is quick and easy. The muffins are not super sweet so if you’re looking for something more dessert-like, you may want to add a bit more sweetener. Makes 6 fluffy yet hardy muffins.

Dry Ingredients:

  • 1/2 cup Gluten Free Flour Mix
  • 1/4 cup coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 tsp pumpkin spice mix
  • couple dashes of extra cinnamon ( πŸ™‚ )

Wet Ingredients:

  • 1 cup canned pumpkin puree
  • 1 egg
  • 1 small banana (mashed)
  • 1/4 cup yacon syrup (for low sugar) or maple syrup/molasses
  • 1 tsp olive oil


  • 1/4 cup oats
  • 1 tbsp GF flour mix
  • 1 tbsp organic brown sugar
  • 1 tsp olive oil
  • dash of cinnamon and salt
  • drizzle of honey


Pre-heat oven to 375 degrees. Mix all the dry ingredients together in one bowl. Mix all the wet ingredients together in a separate bowl. Add the dry ingredients to the wet. Combine the topping items together and set aside.

Pour batter into six greased muffin tins, adding some of the topping mixture on top. Bake for 20 minutes.

These babies were a spinoff from The Village Vegan recipe for Gingerbread Muffins (which will hopefully be my next muffin recipe… mmmmm). Just wish mine were as pretty as hers… practice makes perfect, though.

If you’re really in the pumpkin spice mood, feel free to add some variety to kick it up a notch. [Enter pumpkin butter]

A good slather of pumpkin butter and you're good to go.

Each muffin contains: 154 calories, 3.7 grams of fat, 27 carbs, 6 grams of sugar, 6.4 grams of fiber, and 4.7 grams of protein. Not terrible in the muffin world… next time I may sub in some hemp protein powder, just to kick up the protein profile.

And I know you’re craving more fall flavors. And what screams fall more than another squash recipe?

Easy, Vegan Mac ‘N Cheez (repeated recipe with slight variation)

Honestly, I just can’t get enough of this dish. I’ve made it quite a few times now because it’s easy, super healthy, and just plain good. It’s also adapted from my favorite (Fitness)Dish, Laury (good name, too). πŸ˜‰

  • 1 large spaghetti squash, halved
  • 1 cup tofu
  • 1 yellow onion, diced
  • 1/4 cup lemon juice
  • 1/2 cup water
  • 1/4 cup roasted red peppers
  • 3 tbsp nutritional yeast
  • 1 tbsp Tamari (or soy sauce)
  • 1 tbsp miso paste
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp paprika

Steam the squash halves, face down, on a parchment covered baking sheet at 400 degrees for 45 minutes. Meanwhile…

Saute diced onion in a lightly oiled pan on high heat until soft, about 5 minutes. Transfer to a blender along with the rest of the ingredients. Blend until combined.

When the squash is cooked through, scrape out the “spaghetti” with a fork into a glass baking dish. Pour the “cheez” sauce over the squash and mix thoroughly. Add some veggies (peas, as shown), if desired. Bake again for 20 minutes or until golden browned on top.

Pyrex dish, serving spoon, not many leftovers.


Ok, it’s Friday. And that’s all I’ve got for fall flavors. But again, it’s Friday. Can you believe how fast it showed up?! No complaints here. If you’re looking for some another great read, (*ahem*) by moi- check out my new gig as an official restaurant reviewer for the Click Here (ok, so I’ve only done one review so far but still…)

Have a wonderful Friday, weekend, and eats!

What are you’re favorite fall flavors?

{ 16 comments… read them below or add one }

fartygirl September 22, 2010 at 7:26 AM

Pumpkin anything is the best! I also love butternut squash soups. I love how you can make either with different flavors and come out with different results. Add some curry and coconut milk, and you’ve got an Indian dish. Add onion and garlic, and you’ve made it classic and homey. Make it sweet with cinnamon and you’ve got dessert. There are so many combinations and each one is savory and lovely.

Thank you for the recipes!
.-= fartygirl´s last blog ..And the winner is =-.


Kady September 20, 2010 at 2:42 PM

Those muffins looks insanely good, I love pumpkin. This post had great timing because I bought a spaghetti squash the other day but wasn’t sure what to do with it. I made the mac ‘n’ cheese yesterday and packed it for lunch today – it was soooooo good! Although I did change it up a bunch based on what I had – no tofu, miso paste, or roasted red peppers. I didn’t blend the ingredients and added some cubed up cheese (yes, no longer vegan, but it needed some more calories and flavor since I was missing ingredients!). Thanks for the recipes!


Michelle@ Housewife in the Raw September 19, 2010 at 6:18 PM

Pumpkin and cinnamon are my top two. My kids LOVE pumpkin bread and I end up making it year round. I think I’m about the only person buying canned pumpkin in Texas in the summer, but it’s so good and so healthy, I just can’t stop! I found a raw ‘pumpkin pie’ pudding type recipe I’m going to try with carrot juice and pumpkin pie type seasonings and cashews (among other things). I’m sure I’ll blog about it. Meanwhile, I’ll occasionally eat cooked pumpkin muffins and draw my curtains so the raw police don’t come by…
.-= Michelle@ Housewife in the Raw´s last blog ..My New Bowl =-.


Alisa September 19, 2010 at 2:27 PM

MUFFINS! I love how you incorporated coconut flour in these. I have loads of coconut flour to experiment with.

cheesy spaghetti squash – brilliant!

Congrats on the new gig!!
.-= Alisa´s last blog ..Cinnamon Raisin Breakfast Risotto =-.


elise September 19, 2010 at 9:18 AM

oh man…i cant wait to have my first spaghetti squash of the season! i think this vegan mac ‘n cheese has my name all over it. thanks for the recipe!!
.-= elise´s last blog ..Interview with aΒ vegan =-.


SuccessfullySlim September 18, 2010 at 12:56 PM

WOW those muffins looks tasty, I could definitely enjoy one of those with a cup of chai tea!

I love baking with mashed up banana, and applesauce is really good too for adding flavour and moistness without fat.
.-= SuccessfullySlim´s last blog ..One super effective exercise to create a slim waist =-.


kate September 18, 2010 at 12:50 PM

you are speaking my language! my fav fall flavor = cardamom!!!!!

tell me about coconut flour. is it just the shredded, unsweetened stuff? and congrats on the examiner gig! what fun!
.-= kate´s last blog ..Fallsy Fro Yo =-.


Republic Monetary September 18, 2010 at 5:14 AM

Adding the pumpkin butter is such a great idea! I love the fall and every flavor that’s associated with it: pumpkin, apples, ginger-anything!


Chelsea September 18, 2010 at 2:59 AM

Those are some spectacular-looking muffins; it’s all about the pumpkin in the fall for me, so they’re right up my alley.


Madeline - Greens and Jeans September 17, 2010 at 6:31 PM

Those muffins look like pure bliss! I’m all about everything squash in the fall!
.-= Madeline – Greens and Jeans´s last blog ..rock my face off =-.


Ela September 17, 2010 at 6:20 PM

Wow, those look yummylicious and good for you too!

Look at my today’s blog for some amazing fall colors up here in AK.

Good on you for being a restaurant reviewer – what fun!

For some reason, my tummy can’t seem to process pumpkin. It seems like the most innocuous thing possible, and last fall when I wasn’t digesting anything, I kept going back to pumpkin thinking ‘that’s obviously safe.’ Eventually, I had to conclude that it wasn’t! My ND is suggesting that when I’m over the yeast issue, I might not have as much trouble with starch. But I am surely surrounded by pumpkin lovers and may try the muffins on them!

Happy Friday!
.-= Ela´s last blog ..Reflection on Self Love – Body Parts Again Psychic Moments Fall Colors =-.


Kenzie (Healthy Purpose) September 17, 2010 at 6:13 PM

yay gluten free! those muffins look amazing.. as does the mac and cheeze. but im more of a muffin girl (though not this month! lol). I love fall squashes. anything pumpkin in the fall gets me too!
.-= Kenzie (Healthy Purpose)´s last blog ..Busy Busy Health Foodie =-.


Pure2raw twins September 17, 2010 at 6:10 PM

Those muffins sounds delicious and something we would just love! I am soooo looking forward to pumpkin flavored things here soon πŸ™‚ Pumpkin and ginger are my favorite for fall!
.-= Pure2raw twins´s last blog ..Our thoughts on supplements for digestion =-.


Laury @TheFitnessDish September 17, 2010 at 3:40 PM

OMG, those muffins are making my mouth water!!! I MUST try them, and I must get some pumpkin butter from TJ!!!

Thanks for the recipe shout!! Your version of the man n’ cheez looks great πŸ™‚

have a great weekend, love!!!

.-= Laury @TheFitnessDish´s last blog ..Friday Five Day! =-.


Katie September 17, 2010 at 1:06 PM

Oh, and I make my own pumpkin butter every fall. I’ve done it for the last 3 years. It is as good as, I think better than, trader joes. And EASY, and better for you (less sugar). I’m sure I’ll blog about it, since I eat it nonstop all winter long. Now I’m craving it.

And cranberry sauce.

Damn, I love fall.
.-= Katie´s last blog ..An ode to kale =-.


Katie September 17, 2010 at 1:05 PM

Pumpkin everything, ginger everything (seriously LOVE ginger….gingerbread, gingersnaps, ginger…), maple, sage, cranberries!!!! Oh, my god, if it weren’t for the awesome fall food, I would totally hate it.
.-= Katie´s last blog ..An ode to kale =-.


Leave a Comment

{ 1 trackback }

Previous post:

Next post: