11 Healthy Recipes To Spice Up Your Pumpkin Life This Fall

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Written by: Janet Early

Leaves, cooler weather and pumpkin recipes. Fall is coming, y’all!

We all want to indulge in the deliciousness that is fall-themed treats this season, but most of them come with detrimental refined sugars, artificial ingredients and excess fats.

Below, however, you’ll find 11 amazing pumpkin recipes that will rocket you into the fall spirit, while also rocketing you towards a healthier body!

#1. Pumpkin Almond Chia Butter

Ingredients:

  • 2 cups unsalted, roasted almonds
  • ⅔ cup canned pumpkin
  • 1 tbsp chia seeds (can be optional if you just want to make straight-up Pumpkin Almond Butter)
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • ¼ tsp sea salt
  • 10 drops liquid stevia (if none available, simply add more maple syrup)

Instructions:

1. Put almonds in a large food processor and process until they turn into almond butter (about 12-15 minutes). Scrape down the sides of the bowl as needed.

2. Add remaining ingredients and process until smooth (another 5 minutes or so). Tip: For an even smoother texture, add in a little coconut oil.

3. Your finished pumpkin almond butter can be stored in the fridge for up to one week.

Health Benefits:

  • Regulates blood sugar
  • Satiates using real, whole ingredients
  • Improves digestion
  • Fiber-rich
  • Loaded with omega-3s

This creamy recipe grants you all the savory pumpkin taste you could ask for, while also fueling your body with the nutritional power of superfood ingredients like almonds, chia seeds and cinnamon.

#2. Raw Pumpkin Pie

Ingredients:

Crust:

  • ½ cup raw almonds
  • ½ cup raw cashews
  • ¾ cup pitted dates (about 18 small)
  • ½ cup raisins
  • ¼ cup raw, unsweetened, shredded coconut
  • ¼ tsp sea salt

Filling:

  • 1 small pie pumpkin (4 cups), peeled and seeded
  • 10 dates, pitted
  • 1 medium banana
  • ¼ cup unsweetened almond milk
  • 1 ½ tsp cinnamon
  • 1 tsp nutmeg
  • ¼ tsp ground cloves
  • 3 tbsp coconut oil
  • ¼ cup raw, unsweetened, shredded coconut, for topping

Instructions:

1. Put the crust ingredients into a food processor and process until a crumbly mixture starts to form (about 1 minute).

2. Pour the resulting “dough” into a 9-inch pie pan and press it firmly into the pan, all the way up the sides. Place that in the fridge.

3. To make the filling, pour the rest of the ingredients (except the coconut topping) into a blender. Turn it on until a smooth mixture forms (2-3 minutes).

4. Take the pie shell out of the fridge, pour the filling in, sprinkle with shredded coconut and chill for a few hours in the fridge.

Health Benefits:

  • Dairy-free
  • Gluten-free
  • Stabilizes blood sugar
  • Promotes weight-loss/healthy weight maintenance
  • Full of omega-3s
  • Whole, natural ingredients that satiate

A pumpkin pie recipe that is all natural, vegan and gluten-free? It doesn’t get any better.

#3. Pumpkin Spice Trail Mix

Ingredients:

  • ¼ cup stevia
  • 2 tsp ground cinnamon
  • 2 tsp paprika
  • 1 tsp pumpkin pie spice
  • 1 cup unsalted whole almonds
  • 1 cup rolled oats
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • ¼ cup pumpkin puree
  • 2 tbsp coconut water
  • ⅔ cup dried cranberries
  • ⅔ cup raisins

Instructions:

1. Preheat oven to 250°F. Mix stevia, cinnamon, paprika and pumpkin pie spice in small bowl and set it aside.

2. Place almonds, oats, pecans, pepitas and walnuts in a large bowl. Mix together the pumpkin puree and coconut water, then pour it over the nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing well to coat.

3. Spread evenly on two baking pans.

4. Bake for 30-35 minutes, stirring halfway through cook time.

5. Cool completely.

6. Stir in cranberries and raisins. Store in airtight container.

Health Benefits:

  • Hydrating
  • Full of protein
  • Satiating, natural ingredients
  • Promotes blood sugar stabilization
  • Energy-boosting

This recipe is ideal for some healthy fall flavor on-the-go! During these next few months, when you’re running around to hoedowns and corn mazes, this handy snack will keep you going all day long.

#4. Pumpkin Caipirinha Cocktail

Ingredients:

  • ½ lime, cut into 4 pieces
  • ½ oz raw honey
  • 1 tsp fresh grated ginger
  • 1 ½ oz pumpkin puree
  • Ice
  • 1 ½ oz cachaca/rum – the base of this recipe uses cachaca – a popular distilled spirit from Brazil that is made from sugarcane. But if you don’t have cachaca, you can substitute with white rum. Both spirits are made from sugarcane, though cachaca tends to be a tad tarter and sharper.

For garnish:

  • Nutmeg
  • Lime wheel

Instructions:

1. Muddle the lime, honey and fresh ginger in the bottom of a cocktail shaker.

2. Add cachaca, pumpkin puree and ice.

3. Shake until thoroughly mixed and chilled. Strain into a glass filled with ice and garnish with grated nutmeg and a lime wheel.

Health Benefits:

  • Low-sugar substitute for typical cocktails
  • Gut-soothing
  • Contains fiber, vitamin A and iron

This cocktail is tasty and festive without the blood-sugar-crushing, metabolic-destructive effects of typical mixers.

#5. Pumpkin Pie Muffins

Yields: About 15 muffins

Ingredients:

  • ½ cup coconut flour
  • 2 tsp pumpkin pie spice
  • ½ tsp baking powder
  • ¾ cup pumpkin puree
  • ½ cup coconut oil, melted
  • 6 eggs
  • 2 tsp organic vanilla
  • ¼ cup raw honey, melted
  • 3 tbsp walnuts, chopped

Instructions:

1. Preheat the oven to 400°F. Sift the coconut flour, pumpkin pie spice and baking powder together.

2. In a separate bowl, mix all remaining ingredients, except for the walnuts, until well blended. Add the sifted flour mixture to the pumpkin puree mixture and mix well until smooth.

3. Divide the batter between muffin pans and sprinkle with walnuts.

4. Bake for 18 to 20 minutes or until done.

Health Benefits:

  • Brain-boosting omega-3s
  • Anti-inflammatory
  • Gluten-free
  • Satiating
  • Promotes muscle building

It’s a muffin, but it’s pie, but it’s healthy? This is nuts (and that’s exactly what this recipe is full of)!

#6. Healthy Pumpkin Spice Latte

Ingredients:

  • ½ cup unsweetened vanilla almond milk
  • 3 tbsp pumpkin puree
  • 1 tsp pumpkin pie spice
  • ½ tsp vanilla
  • 2-3 drops of liquid stevia (or sweetener of choice)
  • 8 ounces brewed coffee (or 1-2 shots of espresso)
  • Sprinkle of cinnamon

Instructions:

1. In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.

2. Remove from heat, stir in vanilla, spices and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender –  just process for 30 seconds or until foamy.

3. Pour coffee into a large mug, add the foamy milk mixture on top. Sprinkle with cinnamon.

4. Enjoy!

Health Benefits:

  • Non-dairy
  • Low-sugar
  • Healthier replacement to your typical store-bought version

‘Bout time that a healthy version of the infamous PSL sprung into your life. And this one is not packed with unhealthy refined sugars or questionable sweeteners.

#7. Pumpkin Custard

Yields: About 8 servings

Ingredients:

  • 2 14oz cans coconut milk
  • 2 ½ tsp vanilla extract
  • ¼ cup agave syrup
  • 2 tbsp + 2 tsp brown sugar
  • 2 tsp pumpkin pie spice
  • 1 ½ cups pumpkin puree
  • Dash of sea salt
  • Vegan whipped cream (optional)

Instructions:

1. Whisk all the ingredients together in a medium-sized pan and then bring to a boil.  

2. Reduce heat and simmer for 15 minutes.  

3. Divide the mixture between 8 ramekins.  

4. Cool in refrigerator for at least 2 hours before serving.  

5. Serve (adding a dollop of vegan whipped cream, if desired).

Health Benefits:

  • Vegan-friendly
  • Gluten-free
  • No refined sugars
  • Non-inflammatory

Finally, a healthy custard you can take home to Mom!

#8. Pumpkin Oat Carob Chip Cookies

Yields: About 6 cookies

Ingredients:

  • ½ cup oats
  • 3 tbsp egg whites
  • 3 tbsp pumpkin
  • 1 tbsp almond butter
  • 2 tbsp stevia
  • ¼ cup carob chips
  • ½ tsp baking powder
  • Cinnamon and pumpkin spice to taste
  • Sunwarrior Vanilla Protein Powder mixed with water

Instructions:

1. Preheat oven to 350 degrees.

2. Combine and mix all ingredients together in a bowl.

3. Line a cookie sheet with parchment paper.

4. Form the cookies into round balls, then flatten on the cookie sheet with a spoon.

5. Bake for 8-10 minutes.

6. Let cool, then enjoy!

Health Benefits:

  • Highly satiating
  • Packed with antioxidants
  • Improves thyroid function
  • Full of muscle-building proteins
  • Replaces sugar-heavy conventional alternatives

These good-for-ya, good-tasting cookies will keep you satiated long after your last bite!

#9. Pumpkin Spice Smoothie

Yields: One 16 oz smoothie

Ingredients:

  • ½ cup of organic pumpkin puree
  • 2 small-to-medium-sized bananas (approx ¾ cup mashed)
  • 1 big handful of organic spinach
  • 1 or 2 dates (depending on how sweet you’d like it)
  • ½ cup unsweetened vanilla or plain almond milk
  • 1 dash of nutmeg
  • 1 dash of cinnamon
  • 1 to 2 handfuls of ice

Instructions:

1. Place pumpkin, bananas, spinach, date(s), almond milk, nutmeg and cinnamon in a blender.

2. Blend on medium speed for about 30 seconds.

3. Add ice and finish blending.

Health Benefits:

  • Rich in potassium
  • Supports workout recovery
  • Promotes healthy muscle function
  • Contains calcium, magnesium and iron

To transform this smoothie into a meal replacement, add in two scoops of vegetable-based protein powder.

#10. Smoked Pumpkin Chili

Ingredients:

  • 1 medium to large cooking onion, chopped
  • 3 large cloves of garlic, chopped
  • 1 tbsp olive oil
  • 2 cans (or one large can) of dark kidney beans, drained and rinsed
  • 1 can of low-sodium corn kernels, drained and rinsed
  • 1 large (28 oz) can whole peeled tomatoes, keep the juice
  • 1 can pumpkin puree
  • 1 cup vegetable broth (or beer of choice)
  • 1 tbsp smoked paprika (or regular)
  • 1 tsp black pepper
  • ½ to 1 tsp sea salt
  • 10 to 15 sage leaves (optional)

Instructions:

1. In a large saucepan, heat the olive oil over medium-high heat and add the onions and garlic. Cook until onions are tender.

2. Pour in the pumpkin puree and vegetable broth and mix.

3. Pour in the can of whole tomatoes (with the juice). Mix again.

4. Add the kidney beans and corn kernels. Season with the paprika, black pepper and salt.

5. Bring mixture to a boil, stirring occasionally. You’ll want to use a spatula or mixing spoon to crush the whole tomatoes a bit. Keep them chunky, but try to crush each one a couple times to distribute evenly.

6. Lower the heat to a simmer and cover. Cook for 45 minutes. Again, stir occasionally.

7. Add in the sage leaves. Cook at a low simmer for another 15 minutes.

Health Benefits:

  • Promotes smooth digestion
  • Provides folates that support heart health
  • Antifungal
  • Immune-boosting
  • Metabolism-boosting

This smoky play-on-pumpkin is ideal for those “chili” fall nights.

#11. Pumpkin Spice Waffles

Ingredients:

  • 2¼ cups gluten-free oat flour or coconut flour
  • 1 tbsp baking powder
  • ¾ tsp himalayan sea salt
  • 1 tsp cinnamon
  • ½ tsp ginger
  • ¼ tsp nutmeg
  • ¼ tsp allspice or cloves
  • 3 large cage-free organic eggs
  • ⅔ cup almond or coconut milk
  • ½ cup melted coconut oil
  • ½ cup packed pumpkin puree
  • 3 tbsp maple syrup
  • 1 tbsp vanilla extract
  • ½ cup frozen berries
  • Maple syrup or nut butter to taste

Instructions:

1. In a large mixing bowl, combine the GF oat flour/coconut flour, baking powder, salt, cinnamon, ginger and nutmeg and whisk together.

2. In a medium mixing bowl, whisk the eggs.

3. Add the milk, coconut oil, pumpkin puree, maple syrup and vanilla extract. Whisk unter the mixture is thoroughly blended.

4. Pour the liquid mixture into the flour mixture and stir until just slightly lumpy. Let the batter sit for 10 minutes or so.

5. After 10 minutes, stir the mixture again. Then, pour the batter onto a heated waffle iron and close the lid.

6. Once the waffle is golden and crispy, transfer it to a cooling rack or baking sheet.

7. Repeat with the remaining batter.

8. Heat up the frozen berries and pour them on top of your waffles.

9. Add desired toppings and serve.

Who doesn’t enjoy waffles on a chilly morning? These guys will curb your cravings while also powering your day with superfood fuel!

These recipes will kick off your festive fall spirit, while promoting healthy weight maintenance, sustainable energy and optimal moods.

Happy pumpkinning!

Have a favorite real foods pumpkin recipe? Please share below!

Sources

Pumpkin Almond Butter

Pumpkin Pie

Pumpkin Spice Trail Mix

Pumpkin Caipirinha Cocktail

Pumpkin Pie Muffins (From Paleo Breakfast by George Bryant and Abel James)

Healthy Pumpkin Spice Latte

Pumpkin Custard

Pumpkin Oat Carob Chip Cookies

Pumpkin Spice Smoothie (Heather Scott, Purple Plant Smoothies)

Smoked Pumpkin Chili

Pumpkin Spice Waffles

Source, source, source

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Janet Early

Janet Early

Janet Early is a health enthusiast living in Los Angeles and working as a researcher for a major television company. An aspiring writer, Janet discovered her passion for wholesome nutrition and natural healing while navigating the struggles of balancing food sensitivities in a modern world. In addition to nutrition, she enjoys traveling, storytelling and embarking on daily adventures.
Janet Early
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