The Flavors of Fall

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 ( 🙂 )

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). 😉

  • 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?

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