Mini Muffin Tin Pumpkin Pies

* Gluten-Free * Dairy-Free * Egg-Free * No White Sugar! *

mini pumpkin pies

I just realized how often I use muffin tins for making many of my recipes! From frozen smoothie treats, dairy-free ice cream bars, tiny egg-free quiche, and now mini pumpkin pies! I hope this isn’t becoming a fixation, like my obsession with polka dot clothing a few years back!

It’s a beautiful autumn holiday weekend here in Canada, and the perfect opportunity to indulge in another one of my forever obsessions – pumpkin spice! I’ll be in cinnamon, clove and ginger heaven all weekend, as I bake up a storm for a little dinner party I’m having tomorrow. Not only are they wonderfully fragrant, these delectable spices are also extremely anti-inflammatory. Just the smell alone is enough to send me to my happy place.

I made these adorable bite-sized pumpkin pies just yesterday, using my 24 cup mini muffin tin, similar to this one >> here. The recipe below will make 48 mini muffin tin pumpkin pies, or you can cut the recipe in half and simply bake 24. The full recipe below will also make one regular sized pie!

Mini Muffin Tin Pumpkin Pies with Maple Pecan Crust

Crust Ingredients:
4 cups raw pecans
2 cups rolled oats, processed into flour
1/2 cup maple syrup
1/4 cup coconut sugar
1/3 cup ground flax meal
2 tsp. ground cinnamon
1 tsp. vanilla extract
1/4 tsp. ground cloves
1 tsp. Himalayan pink salt
2 Tbsp. coconut oil

1. Preheat oven to 350° F.
2. Grind the oats into a fine powder using a food processor, then transfer to a bowl.
3. Add the pecans to the food processor and grind until finely chopped. If the mixture becomes too dry, scrape down the sides of the food processor, add a bit of coconut oil and continue.
4. Combine all ingredients together in a bowl and mix well.
5. To form the individual crusts,  grease a muffin pan with coconut oil and press the pecan oat crumble firmly into bottom. For this recipe, I was using a very tiny muffin tin so I only added the crust to the bottom (not the sides, as I have done in the past when using a regular sized muffin tin).
7. Bake for 10 minutes and allow to cool before continuing.

2 ¼ cups pumpkin puree
1/2 cup coconut sugar
1/4 cup pure maple syrup
1/4 cup full-fat coconut milk
1 Tbsp. coconut oil
3 Tbsp. cornstarch
2 tsp. vanilla extract
2 tsp. cinnamon
1/4 tsp. ground ginger
1/2 tsp. ground nutmeg
1/4 tsp. ground cloves
1/2 tsp. Himalayan pink salt

1. In a small bowl, whisk together the maple syrup and cornstarch, set aside.
2. Using a separate bowl, mix together all other ingredients, then combine with the maple syrup and cornstarch. Blend well using a hand mixer.
3. Pour the filling into the individual pie crusts.
4. Bake for 20 minutes, then remove from oven and place on cooling rack for one hour.
* For a full sized pie, bake for 30-40 minutes.

For the icing, I went away from my usual coconut whipped cream because I needed to something a little faster to prepare, while still keeping it room temperature stable. This recipe uses Daiya dairy-free cream cheese and is sweetened with monk fruit, but of course, you can use any sweetener of your choice.

227g (1 container), Daiya cream cheese
Monk Fruit Sweetener, to taste. Monk fruit is 200 times sweeter than sugar so it’s best to start with ½ tsp. and adjust to taste.
1 tbsp. cornstarch
Add all ingredients to a bowl, and whip until fluffy using a hand mixer.

No Bake Cookie Dough Energy Balls

chickpea energy balls

School Safe * Peanut-Free * Grain-Free * Gluten-Free * Vegan

With kids now back to school, I’ve been getting a lot of requests for healthy, allergy-friendly school safe snacks. These chickpea energy balls are a delicious little treat that are high in both protein and fiber and uses just a touch of maple syrup for sweetness.  Surprisingly, these really do remind me of raw cookie dough!  This is a much healthier version that requires no baking.

This recipe uses chickpeas as a base and sunbutter to bind them together, which is made from blended sunflower seeds. Of course, you can use any nut or seed butter of your choice, however, sunbutter is peanut and tree nut free and permitted in schools. I’ve also made this recipe using almond butter, which is my personal preference, but sunbutter is just as tasty.

The best part – no baking required! Just roll the dough into balls and place in the refrigerator to set. I literally whipped these up in less than 10 minutes!

1 1/2 cups chickpeas (garbanzo beans), cooked
1/2  cup sunbutter (sunflower seed spread)
1/3  cup maple syrup
1/4  tsp. cinnamon
1 tsp. pure vanilla extract
Pinch of Himalayan pink salt
1 cup oat flour (I make my own oat flour by grinding oats in a food processor first)
1/3 cup mini chocolate chips (Enjoy Life dairy-free chocolate chips)

1. Place chickpeas, sunbutter and maple syrup in a food processor and blend until the mixture is smooth.
2. Add the cinnamon, vanilla, salt and oat flour.  Pulse until well combined. At this point, it should resemble cookie dough. If it seems a bit too dry, you can add more sunbutter or maple syrup (depending on how sweet you want them to be). If the consistency is too wet, add more flour.
3. Transfer to a bowl and mix in the chocolate chips.
4. Scoop a heaping tablespoon of dough and roll between your palms to form a ball. Store in an air-tight container in the refrigerator for up to 5 days.


3 Ingredient Muffin Tin Smoothie Pops

* Gluten-Free * Dairy-Free * No Added Refined Sugars!


• 2 cups non-dairy yogurt (Yoso Coconut Yogurt is my personal preference)
• 1.5 cups fresh blueberries
• 1 banana

1. Add all ingredients to a blender and process until smooth.
2. Pour mixture into mini muffin tins, or small plastic cups.
3. Place in the freezer until semi-solid (roughly 1 hour).
4. Remove from freezer and place wooden popsicle stick in the middle and continue to freeze for an additional 4-6 hours.
5. When frozen, run tin under warm water to release the
popsicles from the molds and enjoy!

Grain-Free Granola Bars


Gluten-Free • Grain-Free • Dairy-Free • No Refined Sugars

After coming up with a delicious grain-free granola recipe last week, I decided to play around with different ways to use it and came up with a few delicious recipe ideas. The first one I’ll share with you are these grain-free granola bars. Of course, you can use any granola of your choice, but if you’re looking for an anti-inflammatory option (because you know that’s what I’m all about about!), the grain-free granola I posted yesterday is a tasty choice. Because it already has the cinnamon and cloves, you don’t have to add any other spices.

Once you decide on the granola you’re going to use, whether it’s store bought or our homemade one, all you need are a few additional ingredients, a food processor and voila! It’s really that simple.

1 cup *grain free granola
8 pitted Medjool dates
2 tablespoons unsweetened almond butter
1/2 cup unsweetened coconut (optional)
1/4 cup hemp seeds (optional)

1. Add dates to a food processor, and pulse until coarsely chopped.
2. Next, add the almond butter and granola and process until the mixture begins to form a ball.
3. Transfer to a bowl and add the coconut and hemp seeds, mixing well.
4. Line a baking sheet with parchment paper and press the mixture firmly into the pan with the back of a spoon. Make the bars at least ½ an inch thick. Cut into bars with a sharp knife before placing in the refrigerator to set. (if you cut it after it sets, the edges tend to crumble). You can also make these into balls if you prefer.
5. Refrigerate for at least 20 minutes before serving .
* Store in an air-tight container for up to 2 weeks.

Pumpkin Spice Grain-Free Granola


Why would anyone want grain-free granola, you ask?

As a holistic nutritionist, a lot of people who come to see me have either serious health conditions, food intolerances, or looking for recipe ideas that suit a particular type of diet they are following. And since reducing the grains in my own diet a few years ago in order to minimize inflammation in my body, which helps control my autoimmune condition (for those of you who are newcomers here, I was diagnosed with multiple sclerosis 15 years ago), one of my favourite pastimes is giving recipes a healthy makeover.

This recipe replaces oats, which is not necessarily an unhealthy food unless you have a sensitivity to grains or carbohydrates, and uses a combination of nuts, seeds and anti-inflammatory spices.

• 1 cup almonds
• 1 cup walnuts
• 1/2 cup Brazil nuts
• 1/2 cup raw pepitas
• 2 tablespoons ground chia seeds
• 1/2 teaspoon cinnamon
• 1/8 teaspoon ground cloves
• 1/4 teaspoon nutmeg
• 1/4 teaspoon Himalayan pink salt
• 1/4 teaspoon vanilla
• 3 tablespoons coconut oil
• 1/4 cup pure maple syrup
• 1/4 cup dried cranberries

Extras: golden berries, dried blueberries, goji berries, coconut flakes

1. Preheat oven to 325 degrees F.
2. Add the following ingredients to a food processor and pulse until coarsely chopped: almonds, walnuts, Brazil nuts
3. In a bowl, combine all remaining dry ingredients: nuts, seeds and spices (except the pepitas and cranberries, or any ingredient you wish to remain whole).
4. In a small saucepan over medium heat, combine the coconut oil, maple syrup and vanilla.
5. When melted, pour the liquid into the bowl with the nut and seed mixture, coating well.
6. Add the pepitas and cranberries, mixing well. This is the stage where you would add any additional ingredients such as dried blueberries, golden berries, or coconut flakes.
7. On a parchment paper lined baking sheet, spread the mixture evenly, and bake for 20 minutes.
8. Remove from oven and allow to cool before breaking up into pieces.
* Store in an air-tight container for up to 2 weeks.

Since making this last week, I already came up with a bunch of ways to enjoy my new grain-free granola! Perhaps if I get a few minutes tomorrow, I’ll post the recipes of the grain-free granola cereal and energy bars I made.


Chocolate Mint Nice Cream Bites


Not only are these delicious treats  fast and easy to make, but you don’t need any special equipment to make them. If you’re looking for a delicious and healthy summer snack that won’t send your blood sugar soaring, I recommend giving these a try! I have been experimenting with using protein powder in recipes lately. This one is definitely a winner!

ŸŸ• Ÿ1 can/400 ml full fat coconut milk
• 1 scoop Vega French Vanilla protein powder
• 1/2 cup shredded coconut (unsweetened)
• 3 tbsp. maple syrup (or honey)
• 2 tbsp. ground chia seeds
• 1/4 tsp. peppermint extract

Top & Bottom Layer:
Ÿ• 2 cups semi-sweet chocolate chips. I used these ones.
• 1 Tbsp. coconut oil

1. Refrigerate one can of full fat coconut milk overnight.
2. Scoop out solidified coconut cream from the top of the can.
3. Add the coconut cream to a bowl and whip with an electric mixer until smooth.
4. Add remaining filling ingredients, blending well.
5. Let filling sit for 10 minutes and refrigerate until ready to use.
6. Use coconut oil to grease the muffin tins.
7. In a medium saucepan, heat chocolate chips on low heat until fully melted.
8. Add coconut oil to achieve a smooth consistency, if needed.
9. Pour melted chocolate into the greased muffin tin to create the bottom layer.
10. Add approximately 1 tbsp of filling.
11. Pour the melted chocolate on top to create the top layer. Garnish with grated chocolate or coconut flakes. Place in the freezer for at least 2 hours.
12. When ready to serve, remove from freezer and let sit at room temperature for a few minutes before removing from muffin tin.
13. Enjoy!

Workshop Announcement: A Holistic Approach to Managing MS


As both a Holistic Nutritionist and someone who has Multiple Sclerosis, I’m excited to share my experiences and knowledge to help guide you in learning how to manage this illness.

Multiple Sclerosis is a complex, multifaceted disease with many possible outcomes. Nutrition should never be considered an alternative, but rather an integral part of any health protocol. Taking a holistic, nutritional approach to managing MS involves addressing the body as a whole.

Whether you’re recently diagnosed, or your condition has progressed to advanced stages, it’s never too late to start incorporating healthy diet and lifestyle habits. There are many ways in which natural and holistic therapies can help slow the progression of this disease. I’m here to help you understand the key things you need to know about keeping your MS symptoms under control. I can teach you how to create balance in your body, decrease inflammation, and offer natural pain and symptom management.

This will be the first class in a series of MS related workshops.

Thursday, August 25, 2016
7:00 PM to 8:30 PM

Sobeys – Northfield, Community Room
640 Parkside Drive, Waterloo, ON

Cost: Free

* Space is limited. To register, please send an email with your name and number of attendants to:
Subject: MS workshop