• 10/09/2023

7 Healthy Pumpkin Recipes To Try This Fall


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From apple picking to cozy sweaters and homemade pies, there’s so much to love about fall. If there’s one thing you can’t leave out, it’s pumpkin. It’s a seasonal favorite and can be incorporated into any recipe. Here are some super nutritious autumn pumpkin recipes that you will fall in love with this autumn. 

1. Vegan Pumpkin Sage Gnocchi

This easy four-ingredient Gnocchi recipe is an easy one if it’s your first time. Have it with a kale salad or garlic mushrooms for extra flavor.  

To make the gnocchi, mix all-purpose flour, pumpkin puree, one big russet potato and nutmeg in a bowl. Knead the dough, then place it on a floured surface and form it into an inch-tall rectangular loaf. Cut the dough into horizontal slices, then roll the slides into ropes which yo will then divide into smaller pieces. You can cook the gnocchi as it is or use a fork to create ridges so your sauce sticks easily. 

Once rolled, dust the gnocchi lightly with flour. Then place them in a pot of boiling water. When all the gnocchi is floating, remove it from the pot and pan fry in a sauce made from 4 tablespoons of vegan butter, chopped sage leaves and finely minced garlic. 

Serve with black pepper and a sprinkle of vegan parmesan.

2. Pumpkin Spice Cereal Squares

Loaded with superfoods like dried cranberries, hemp seeds and pepitas, these cereal squares are perfect after a workout or hike. Plus, they’re dairy-free and gluten-free. 

Combine Pumpkin Spice Cheerios, coconut flakes, oats, dried cranberries, pepitas, sunflower seeds, hemp seeds and chia seeds in a large bowl. 

Heat almond butter and honey in a small saucepan over low to medium heat and stir until the mixture looks smooth. Remove the mixture from heat and stir in some vanilla essence, pumpkin spice for extra flavor and salt to pull everything together. 

Pour the liquid mixture onto the dry ingredients and gently toss to coat then pour into a lined pan and press the mixture down until flat. Place the mixture into the freezer for 30 minutes to set. Once set, cut into squares and serve.

3. Pumpkin Ravioli 

Ravioli is one of the healthiest pasta dishes you can make. It’s high in protein, low in fat and calories and absolutely delicious. All you need to do for this pumpkin recipe is to boil some ravioli and make a pumpkin sauce. 

You can make the ravioli from scratch if you’re up to it, but storebought ravioli works just fine. 

Boil the ravioli in a pot with a bit of salt. When all the ravioli is floating on the water, you know they’re ready. For the sauce, melt butter in a big saucepan and saute some minced garlic and nutmeg for several minutes. Stir in some pumpkin puree and let the mixture cook for a few minutes. Whisk in half and half, Parmigiano Reggiano, fresh rosemary, pepper and salt. Cook on low to let the flavors combine.

Pour the sauce over the ravioli and enjoy!

4. Healthy Pumpkin Muffins 

For a super tasty healthy fall dessert try these pumpkin muffins with Greek yogurt and whole wheat flour. 

You will need: 

1 cup all-purpose flour

½ cup whole wheat flour

1 tsp. baking powder

½ tsp. baking soda

½  tsp. kosher salt

2 tsp. pumpkin pie spice

1 cup canned pumpkin

½ cup honey

2 large eggs

6 tbsp. butter, melted and cooled

¼  cup Greek yogurt

1 cup chopped and toasted pecans 

2 tbsp. Demerara sugar

Start by lining your muffin tin with liners and preheating the oven to 325°. 

Whisk flours, baking soda, baking powder, pumpkin spice and salt in a large bowl. If you have run out of pumpksin spice, you can replace it with 1 ½ teaspoon ground cinnamon, ¼ tsp nutmeg and ¼ tsp ginger/cardamom 

Add pumpkin, eggs, yoghurt, honey, eggs and mix until well combined. Add a quarter cup of pecans and fold in the mixture. 

Fill muffin liners with batter, then sprinkle remaining pecans and Demerara sugar on top. After 30 minutes, you’ll have delectable golden brown muffins to serve. Let the muffins cool before eating.

5. Pumpkin hummus

Prepare this snack-time favorite as a starter for your next fall party or an afternoon with friends. You can serve with pita chips or veggies like cucumber, carrot and celery. 

Roast pumpkin pieces with garlic and olive oil until tender. Once cooled, use a food processor to mix the pumpkin, some lemon juice, tahini paste a can of chickpeas, red pepper and yellow pepper. 

6. Gingerbread Pumpkin Smoothie

This nutrient-packed recipe combines two fall dessert favorites for a gingerbread and pumpkin pie-inspired smoothie. Blackstrap molasses is a healthier alternative to sugar for its nutritional value. It has more iron than eggs and more calcium than milk– which helps if you are vegan and want to add a supplement to your diet. Like ginger and chia seeds, it contains antioxidants which protect your cells from damage and prevent inflammation. 

To make the smoothie, blend 1 ¼ cup of unsweetened almond milk, half a frozen banana, pumpkin puree, 1 tablespoon blackstrap molasses, 1 teaspoon each apple cider vinegar, chia seeds,  ground ginger, vanilla extract, ground cinnamon and a pinch each of nutmeg and ground cloves. 

7. Pumpkin rice

Perfect for a cold fall evening this Jamaican-inspired rice will take just under an hour to make. It has ingredients like vegetable broth and coconut milk, which both support healthy blood circulation. You can have the rice on its own, or pair it with a main dish like meatballs or lamb stew. 

Over medium heat, sauté chopped onion, garlic and pepper in a large pot. Add pumpkin, rice, coconut milk and water. Bring to a boil, then cover with a lid and let the rice simmer until most of the liquid is absorbed. Fluff the rice with a fork and serve. 

Happy eating!

From superfood cereal squares to ravioli and healthy muffins, try these pumpkin recipes when you need some good food that’s both wholesome and satisfying.  

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