Plant based Munchies

A journey towards whole food, plant based, healthy eating….

Cinnamon pumpkin muffins


Cinnamon pumpkin muffins

Cinnamon pumpkin muffins

Today was my son’s sports day and the school in their infinite wisdom *cough* had a sale of artifiicially coloured donuts to match the team colours. This is a dilemma. We’d like our son to fit in and enjoy his team sport colour but no, we won’t say yes to him having artificial colours draped over something that has no value as food. Actually, the donut doesn’t worry me as much as the coloured icing. Our kids honestly do not need coal tar and petrochemicals into their bodies, especially when it’s sold as ‘fun’ or ‘cool’. We can do better.

Why can’t a school do fruit skewers that is team colours? Or just do normal snacks like crackers and carrot and hummus, but have them on coloured plates? Or homemade banana cakes would be a thousand times better than iced mass produced donuts.


I found a recipe for cinnamon scroll muffins with pumpkin in them and Dave got up and made them this morning which I then iced with natural blue for sports day! These muffins are awesome. There is no sugar in them. Nothing artificial. Can be egg and gluten  and dairy free. And, they have the added bonus of pumpkin, which my kids won’t eat! It’s easy to play with this recipe. And I swear, they taste great.
This is our version:

1 cup wholemeal flour         (or GF all purpose flour)
1 cup brown rice flour
2 teaspoons baking powder
1 teaspoon bicarb soda
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 T chia seeds in water (to form gel) (or 1 egg)
1/2 cup pumpkin puree    (pre-steamed and mashed)
1 mashed banana
1 cup soy milk (or other non-dairy milk)
1 teaspoon vanilla extract
4 stevia measuring spoons of stevia

Preheat oven to 180deg C. Spray muffin tin with non-stick spray.

Mix together dry ingredients in a large bowl. In a smaller bowl, mix wet ingredients (incl chia seed gel).

Pour the wet mixture into the flour mixture and stir just until thoroughly moistened. Do not beat or overmix. Spoon about 1 heaping tablespoon of batter into each muffin cup.

Bake for 20ish minutes, until a toothpick inserted into the center of a muffin comes out clean. Cool for a few minutes before serving.

And here is the blue version (ruined a sugar free muffin with icing sugar, doh! But happy with that as a sports day substitute):

Blue pumpkin cinnamon muffins


Author: Rah

4 thoughts on “Cinnamon pumpkin muffins

  1. Why do they keep feeding our kids junk?? Yesterday at preschool they iced sweet biscuits with orange coloured icing for harmony day, today they made orange coloured cupcakes, which were topped with an easter chocolate, and next week they will be doing egg hunts as well. I’m so mad I don’t know what to do. When i found out they were doing the biscuits at drop off time i went and bought some gluten/dairy/soy free ones so she wouldn’t miss out.. i didn’t find out about the cupcakes until pick up this afternoon. They didn’t say anything about next week until i asked… despite me saying that if they give me some warning i can arrange alternatives so she doesn’t miss out, but if they keep doing this stuff she’s going to have to start missing out because it’s just way too much! Good on you both for providing an alternative and raising the issue!

    • ARGH, at preschool they should know better! How frustrating. Little kids can’t own it for themselves… With the primary teacher we have left ‘surprises’ in her drawer for KJ incase she needs a substitute for things, perhaps you could try that? Worth pursuing with the director I think if you can. It’s soo hard.

  2. Nice work Sarah, you guys are such good parents…poor M., I didn’t order her a donut either…but also didn’t think to make a substitute! She responded very well though when I said to her her recess was in her lunch box (fruit) as all the kids sat on the mat waiting for their name to be called out to collect their donut. She collected her fruit and went back to sit on the mat (I told her she could go and play)…she decided that she would wait on the mat just incase the teacher called her name for a donut! I must get better as not letting her ‘miss out’ just because I don’t want to have a bucket of sugar for recess on a day they should be promoting healthy choices…if any day-sports day!

    • Hi Tennille…next time I’ll know to make M one too 🙂 Easy done. We can have a “healthy substitutes” for the class, lol! I agree though that the day would have been a great opportunity to promote healthy choices!

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