vegan dessert Archives • WonderMamas

8Dec 0

Vegan Pecan Pie Mini Cups

Welcome back, mamas! Today’s vegan plant-based recipe are these Pecan Pie Mini Cups.

I absolutely adore pecan, and this healthy pecan, sort of pie, in mini cups is perfect for the holidays. It’s a healthy version of a festive pecan pie, it has no refined sugar, it’s gluten-free, dairy-free and full of nutrients!

These cute mini cups are the perfect size. They could be a delicious healthy snack or a good breakfast idea. Also, they’re great to be served at a holiday party if you are visiting family or friends. I think they would also be perfect as a small gift, you can put them in a little box and give them away instead of Christmas cookies for example.

This can also be a nice activity to do with your kids and family. You can never go wrong with some healthy holiday baking.

I absolutely love all things pecan. But sometimes I just don’t have time to make an entire pie (I know – sad) so I was really determined to find an easy and healthy way to make something similar to the traditional pecan pie, but with a little twist. It tried different recipes and this one is absolutely a winner. Everyone loved it, even the kids!

Unlike most desserts, these pecan pie minis cups are sooo easy to make. This recipe has only a few ingredients and you basically only need to put them all in a blender. You can also make them in cupcakes wrappers, make a huge batch and store it in the freezer for later use, or simply in the fridge.

I would love to know if you decide to make this! Enjoy!

What you will need to make these delicious and adorable vegan pecan pie mini cups:

Ingredients Required:

Dates

Pecan Nuts

Maple Syrup

Cinnamon

Milled Flaxseed

Check out these other amazing plant-based desserts!

Vegan Breakfast Cranberry Muffins
Homemade Vegan Nutella
The Best Chickpea Cookie Dough Ever!

Benefits of…

Pecans

Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Cinnamon

Apart from being a delicious spice, cinnamon has lots of amazing properties. It is loaded with antioxidants and has amazing anti-inflammatory properties, which can help to make your body hostile to viruses and other diseases. It also helps with hormone regulation!

Flaxseeds

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. It is rich in Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Lignans, which have both plant estrogen and antioxidant qualities, and fiber.

Vegan Pecan Pie Cups

5 from 1 vote

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Ingredients

¾ cup dates soaked overnight
1 cup pecan nuts soaked overnight
¼ cup maple syrup
½ tsp cinnamon
1 tbsp milled flaxseed
10-15 pecans for topping

Instructions

Preheat the oven to 220 C (430 F). Place soaked pecans and dates into a blender, along with maple syrup and cinnamon. Blitz until the mixture is smooth.
Transfer it into a bowl and fold in the flaxseed. Scoop the “filling” into ramekins and top with whole or crushed pecans.
Bake for 10 minutes and enjoy hot or chilled!

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27Apr 0

Vegan Sweet Potato Muffins

Super Simple and Delicious Vegan Sweet Potato Muffins

These sweet potato muffins have been causing quite a stir on our social media pages lately haha. My children are head over heels in love with these! Every time they see mommy mashing up a sweet potato, they know that some yummy muffins are coming.

Is there anything cuter than two little humans singing “do you know the muffin man?” while whipping up some homemade vegan sweet potato muffins? I think not! And what’s even better, as soon as they are ready to eat, the kids just come running! The muffins are THAT good. Picky eater approved!

These delicious vegan sweet potato muffins will come together with minimal ingredients that you already likely have stocked up in your pantry!

Let’s get started!

The boys were waiting for these vegan sweet potato muffins to cook with their oven mitts on and everything, it was adorable!

The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways:

Baking, steaming, or microwaving!

Baking:

200C/400F. If baking, feel free to bake whole with the skin or peeled and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.

Steaming:

Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.

Microwaving:

Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.

Once the sweet potato is fork tender, you are ready to get baking!

Feel free to add anything you wish to these muffins as well. Nuts, seeds, chocolate chips, dried fruit, and even coconut work beautifully in this recipe. I love to add just a few chocolate chips to the top of each muffin and press them in with the back of a spoon.

This makes every first bite just heavenly!