A sweet embrace: A charming seasonal treat and ritual for mindfulness and calm
Are you ready for a fresh fall start?
Every year, when the days start to shorten, and the leaves start to turn, I find myself diving into my tried-and-true fall rituals.
I’ve already started preparing my closet, bringing out cozy sweaters and warm running gear. The anticipation of fall has always signified a fresh start for me — a moment to refocus and renew my routines.
Whether I’m lacing up my running shoes for a morning walk or creating a cherished recipe, like this 5-minute vegan pumpkin mug cake, autumn is one of my favorite times of the year.
Jump to:
The transformative energy of fall
As a holistic health coach, I’ve come to appreciate the cyclical nature of life.
Fall, with its transformative energy, is a time when we’re naturally inclined to turn inward and evaluate our habits, routines, and rituals. It’s important to honor this time because when we intentionally create meaningful rituals, they become small acts of self-care that impact our overall health.
Mindful moments: the power of rituals
Rituals give us a sense of calm, something we can control in the chaos of everyday life.
When we’re mindful in our approach, even the simplest acts — like sipping a warm cup of tea or enjoying a warm, comforting mug cake— can become a form of meditation. It’s an opportunity to slow down and reconnect with ourselves.
As someone who practices and teaches mindfulness through yoga and coaching, I believe these moments are just as beneficial for our emotional states as they are for our physical health.
These rituals are more than just seasonal traditions. They’re a part of a balanced, holistic lifestyle that honors being present in the moment.
With fall just around the corner, one of my favorite ways to welcome it is with this Pumpkin Mug Cake. It’s a quick and easy treat, yet it also offers us a pause to enjoy the flavors of fall.
The health boost
Pumpkin Spice Mug Cake is a tasty treat and a great way to get in some extra nutrients.
- Pumpkin Puree: Rich in fiber, which helps satiate hunger and aids in digestive health. It’s also good for your eyesight, skin health, and immune system.
- Cinnamon and Nutmeg: Cinnamon has anti-inflammatory properties and can help regulate blood sugar levels, and nutmeg offers B vitamins.
In the kitchen tips
- Pre-mix the dry ingredients: Keep a jar of the pre-mixed and pre-measured dry ingredients in the pantry. Just add the wet ingredients, and you’re set.
- Cooking time: For most microwaves, 120 seconds is just right, but you may want to start checking at 110 seconds to avoid overcooking. You can also use the toothpick method to check for doneness.
- Make your own pumpkin spice mix: Homemade pumpkin spice mix is fresher, and you can also adjust it to your personal taste. Here is one of my favorites:
Homemade pumpkin spice mix
Ingredients
- 3 tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons ground nutmeg
- 1 teaspoon ground allspice
- ½ teaspoon ground cloves
Instructions
- Mix all spices together and store in an airtight container.
FAQ
You can bake it in an oven at 350°F for about 15–18 minutes or until a toothpick inserted into the center of the cake comes out mostly clean.
A ceramic or microwave-safe mug or ramekin. Also, a wider mug allows the cake to cook more evenly.
Coconut sugar has a lower glycemic index, meaning it’s a better choice for managing blood sugar levels. However, because it’s less sweet, some people might want to adjust the amount used to match their taste preferences.
Yes, portion into airtight containers, label it with the date and freeze it for up to 3 months.
Three actionable takeaways for a cozy moment of calm
- Create your own fall ritual: Whether a morning walk or a 5-minute meditation session, choose a daily ritual to ground you throughout the fall season. Add it to your calendar to make it non-negotiable.
- Prepare for spontaneous indulgence: Keep a jar of pre-mixed and pre-measured dry ingredients for the Pumpkin Spice Mug Cake ready in your pantry. When the need for a mindful moment arises, you’re just a few quick steps away from indulgence.
- Seasonal meal inspiration: To simplify, take some time each week to plan and prepare a few fall-inspired meals and snacks like warm soup or a pumpkin smoothie: Blending pumpkin puree with banana, almond milk, and a sprinkle of cinnamon and nutmeg.
📖 Recipe
Vegan Pumpkin Mug Cake
Ingredients
- 4 tablespoons all-purpose flour
- ¼ teaspoon baking powder
- 2 tablespoons granulated, brown sugar, or coconut sugar
- ¼ teaspoon pumpkin spice mix, homemade recipe in notes
- ¼ teaspoon cinnamon
- Pinch salt
- 3 tablespoons pumpkin puree
- 1 tablespoon oil
- 2 tablespoons unsweetened plant-based milk, soy, oat, etc.
- ½ teaspoon pure vanilla extract
- 1 tablespoon chopped walnuts, optional
Instructions
- Grease a mug or ramekin with a bit of oil or cooking spray.
- Combine the all-purpose flour, baking powder, sugar, pumpkin spice mix, cinnamon, and a pinch of salt in the mug or ramekin.
- Add the pumpkin puree, oil, milk, and vanilla extract to the dry ingredients in the mug.
- Mix until smooth. Microwave your mug for 120 seconds. If needed, add additional time in 20-second intervals until the cake texture is done to your liking, but make sure not to overcook.
- Top with toppings if you choose.
- Let it sit for a minute or two to cool down.
- Enjoy!
Notes
2 teaspoon ground ginger
2 teaspoon ground nutmeg
1 teaspoon ground allspice
½ teaspoon ground cloves
Instructions Mix spices together and store them in an airtight container. OPTIONAL TOPPINGS
Dusting of powdered sugar
Sprinkle of mini vegan chocolate chips
A few pieces of chopped walnuts
Autumn bliss with a 5-minute Vegan Pumpkin Mug Cake
Autumn isn’t just about changing leaves and cooler weather; it’s an opportunity to align with nature’s rhythms and make mindful choices for your holistic well-being.
This 5-minute vegan pumpkin mug cake is not just a simple, delicious treat. It’s a moment for mindfulness, a ritual that invites you to slow down and savor the present moment.
As a holistic health coach, I can attest to the profound impact that such small, intentional actions have on our overall health and happiness.
So, the next time you’re in need of a pause — and wanting something sweet and comforting, give this mug cake a try. It’s more than just a dessert; it’s a ritual that offers soulful nourishment — a moment of mindfulness and calm.
Angie says
We whipped this up, but had to skip the walnuts due to my kids' allergies. Still, it was fantastic! We totally loved it 😁
Julie says
So happy to hear, Angie; I'm glad you loved it!