by Nerissa Oden

Pumpkin has been eaten in North America as far back as 9,000 years ago. Pumpkins are harvested and sold in September and October, but generally this American fruit is sold year round as canned puree. If you’re sensitive to pumpkin, you can substitute sweet potato for most recipes.

I’ve been cooking around my personal food sensitivities for years, and my recipes are now published. Bread-Free Bread will be in stores this November. To celebrate, this month, I’m sharing with Austin All Natural readers my recipe for Pumpkin Microwave Mug Cake, which is a small personal-sized cake. Tastes just like pumpkin pie!

As usual this recipe is grain-free, yeast-free, and still cake-licious when made as sugar-free, too!


– Dry Ingredients –
¾ cup almond meal (see note)
1 teaspoon pumpkin pie spice
1 teaspoon baking powder
1 tablespoon cane sugar (optional)

– Wet Ingredients –
½ cup liquid egg whites
⅓ cup canned pure pumpkin

1. In a 20-ounce or larger microwave-proof mug or bowl, stir together the almond meal, pumpkin pie spice, baking powder, and sugar (optional).
2. Using a single-serve or immersion stick blender, blend together well the egg whites and pumpkin.
3. Transfer the pumpkin mixture to the bowl of dry ingredients and mix well.
4. Microwave on high for 3 minutes. (OR split batter into two mini casserole baking dishes, greased and dusted with almond meal. Bake at 375 for 20 minutes.)
5. Let sit for 5 minutes. Serve in the bowl, or remove to add icing or decorations.
6. Serve warm, or let cool. Store in a sealed container in the refrigerator.

NOTE: To make this recipe nut-free, grind ¾ cup raw shell-free sunflower seeds into a fine meal with a coffee/spice grinder (or straight blade blender; or mini food processor) to replace the almond meal.

Treat yourself this holiday season, or share this personal sized pumpkin spice cake with others. If you’d like more recipes, just visit

Nerissa Oden is a citizen advocate for learning about your personal food sensitivities, including food intolerances. Interviews, testimonials, FAQS, and test options are discussed on her website,


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