pumpkin

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Pumpkin Banana Bread

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Pumpkin bread and banana bread are two of my obsessions. I finally decided that I should try a bread that combines the two and WOW is it good! This bread is moist, flavorful, and addictive. We make this and it’s gone within a day - but as with all my baked goods, I know it’s made from wholesome and healthier ingredients so you can enjoy it guilt-free!

Ingredients:

  • 1 ½ cups almond flour 

  • 2 tbsp coconut flour

  • 3 tbsp coconut oil, melted and cooled

  • 3 tbsp maple syrup

  • 1/4 cup pumpkin puree

  • 1 ½ large, ripe bananas, mashed 

  • 3 eggs, whisked

  • 2 ½ tsp pumpkin pie spice

  • ½ tsp cinnamon

  • 1 tsp baking soda

  • 1 tsp vanilla extract

  • ¼ tsp salt

Directions:

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  • Preheat your oven to 350ºF.

  • In a large bowl, combine the masked banana, eggs, pumpkin puree, maple syrup and coconut oil.

  • In a separate bowl, combine almond flour, coconut flour, baking soda, salt, pumpkin pie spice, and cinnamon.

  • Add the wet ingredients to the dry ones and stir well.

  • Pour the batter into a 9x5 loaf pan and bake for 50 minutes.

  • Cool before serving.

  • If making muffins, bake for 25 minutes.

Pumpkin Pancakes

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I love pancakes on a weekend morning and these ones are perfect for a fall day! These are made with a few simple and healthy ingredients so you can indulge and enjoy. Serve with some sliced bananas and a drizzle of maple syrup or a drizzle of almond butter for some extra protein!

Ingredients:

(makes 6-8 pancakes)

  • 1 small banana, mashed

  • 1/4 cup canned pumpkin

  • 1/2 cup almond milk

  • 2 eggs, whisked

  • 1 cup almond flour

  • 1 tsp pumpkin pie spice

  • 1/2 tsp baking soda

Directions:

  • In a mixing bowl, combine eggs, banana, pumpkin, and almond milk.

  • Add in almond flour, pumpkin pie spice, and baking soda. Mix until the batter is smooth.

  • Heat a pan over medium heat and add coconut oil to the pan.

  • Add batter to the pan and cook for 2-3 minutes per side.

  • Continue this process until you’ve made all of your pancakes!

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Pumpkin Overnight Oats

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Pumpkin Overnight Oats! How is it mid October already and I haven’t made ONE pumpkin recipe?? I guess having a newborn might be the reason?! For those of you who know me, I love pumpkin….borderline obsessed with it. 

Well, today was a big day. I finally made a pumpkin recipe and I’m pretty excited about it. Overnight oats have always been a favorite breakfast of mine, but even more so now when I feel like I don’t have time to cook up a big breakfast in the mornings. These overnight oats are so satisfying, plus they’re loaded with protein, fiber, and healthy fats, which keep me full and ready to keep going with my busy days with my baby. Made with a few simple ingredients, this is the perfect fall breakfast (or snack)!

Ingredients

  • ½ cup rolled oats

  • ½ cup almond milk

  • ¼ cup plain greek yogurt

  • 3 tbsp pumpkin puree

  • 1 tbsp maple syrup

  • 2 tsp ground flaxseed or chia seed

  • ½ tsp pumpkin pie spice

  • Toasted pecans (optional) for topping

Directions:

  • Combine all ingredients in a bowl or mason jar

  • Place in the refrigerator overnight and enjoy the next morning!

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Pumpkin Smoothie

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You can have this smoothie for breakfast, but if you’re like me, you’d rather have it for dessert! It tastes like a pumpkin milkshake, but you can fully enjoy it knowing there is no dairy or refined sugars. The banana adds a natural sweetness and the spices make this smoothie/milkshake taste festive and seasonal. Enjoy!

Ingredients:

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  • 1 banana

  • 1 cup frozen cauliflower

  • ½ cup pumpkin puree

  • ½ cup and 2 tbsp unsweetened almond milk

  • ½ tsp pumpkin pie spice

  • ⅛ tsp cinnamon

  • 1 tbsp almond butter


Directions:

  • Add all ingredients to a blender and blend until smooth

Tip! Make this into a smoothie bowl by topping with toasted pecans, coconut, and banana slices with a sprinkling of cinnamon.

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Roasted Carrot and Pumpkin Soup

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This is a comforting soup that delivers a powerful dose of beta-carotene from both the pumpkin and carrots. Our body converts beta-carotene into vitamin A, which helps promote healthy skin, an efficient immune system, and good eye health. This soup is so tasty and will warm and nourish you on a cool fall or winter evening. Roasting the carrots allows their natural sugars to caramelize, giving this soup a sweet and nutty flavor. I’ll often double this recipe so I have leftovers that I can easily reheat for weekday lunches and dinners. 

Ingredients

(serves 4)

  • 1 15 ounce can of pumpkin puree

  • 10 large carrots, peeled and halved lengthwise

  • 1 yellow onion, diced

  • 3 cloves of garlic, minced

  • 4 cups vegetable broth

  • 1 cup coconut milk

  • 2 tbsp avocado oil

  • 1 tbsp coconut oil

  • ½ tsp pumpkin pie spice (or cinnamon) 

  • Salt and pepper to taste


Directions

  • Preheat oven to 425 degrees

  • On a baking sheet, toss carrots with avocado oil, salt and pepper.

  • Roast for 35-40 minutes or until browned and tender

  • Once carrots are almost finished roasting (with about 10 minutes left), heat coconut oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute, stirring frequently. 

  • Add in carrots, pumpkin, broth, and another pinch of salt. Stir and then bring to a simmer. 

  • Add in coconut milk and pumpkin pie spice. Stir.

  • Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

  • Optional: serve with a drizzle of coconut milk and toasted pumpkin seeds.

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Pumpkin Spice Energy Bites

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These pumpkin spice energy bites are perfect for when you need a quick energy-boosting snack or you’re rushed for time in the morning and need a quick breakfast. They are loaded with healthy proteins, fats, and fiber, meaning they will satisfy your tastes, help stave off hunger, and keep your blood sugar levels stable. I personally love having one of these with some tea as an afternoon treat. Enjoy!

Ingredients

(makes 10 energy balls)

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  • 1 ¼ cup old fashioned oats

  • ½ cup pecans

  • ½ cup pumpkin puree

  • ⅓ cup almond butter

  • 3 tbsp maple syrup 

  • 3 tbsp ground flaxseed

  • 1 tsp vanilla extract

  • 1 ½ tsp pumpkin pie spie

  • Pinch of salt

  • 3 tbsp mini chocolate chips (optional)

Directions:

  • Pulse the oats and pecans in a food processor or blender. 

  • Add pulsed oats and pecans along with the remaining ingredients in a large mixing bowl. Mix until well combined. Chill in the refrigerator for about 10 minutes and then roll into 10 balls. 

  • Store in the refrigerator or freezer.

Pumpkin Oatmeal

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This is a cozy, warming, and decadent way to start your day. The pumpkin flavor, combined with the warming spices of cinnamon and nutmeg will keep you reaching for this breakfast bowl all fall as temperatures continue to drop. It’s delicious, but it’s also a breakfast that packs a nutritional punch. You read all about the health benefits of pumpkin in my last post - the pumpkin in combination with the fibrous whole grain oats will help keep you feeling full and satiated all morning long. TIP! Use the extra pumpkin (if using canned) in my “Pumpkin Energy Bites” or “Pumpkin Smoothie.”

Ingredients

(serves 2)

  • 1 cup rolled oats

  • 1 cup almond milk

  • 1 cup water

  • ¼ cup plus 2 tbsp. pumpkin puree

  • 1 tbsp maple syrup

  • 1 tsp pumpkin pie spice

  • ¼ tsp cinnamon

  • Pinch of salt

Directions

  • In a small pot, add water, almond milk, and a pinch of salt. Bring to a boil. Reduce to simmer. 

  • Add in oats and pumpkin puree. Stir somewhat frequently until oats begin to soften and most of the liquid has been absorbed (about 5-10 minutes).

  • Add in the pumpkin pie spice, cinnamon, and maple syrup. Stir to combine. Then serve.

  • Optional: Top with banana slices, toasted pecans, and a sprinkle of cinnamon.

TIP! Add a tablespoon of chia seeds or ground flaxseeds for an added nutritional boost and some healthy fats to keep you feeling fuller longer.

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Almond Flour Pumpkin Bread

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This recipe kicks off the week of PUMPKIN! Since I am literally obsessed with pumpkin (I know, basic, but it's true), I decided to share a new pumpkin recipe each day this week. I used to dream about opening up a cafe called “La Zucca” (Italian for “pumpkin”), where most, if not all, of my dishes would feature pumpkin as the main ingredient. Before I was more health-conscious, these dishes included pumpkin bread french toast, pumpkin ravioli, pumpkin cheesecake, pumpkin muffins with cream cheese, and the list goes on. This week, you’ll be seeing recipes that are more in line with my new way of thinking, which is that we should be thinking about food as medicine - that we should be eating nutrient-dense food that nourishes and fuels us. These nourishing foods can still be incredibly delicious, as I believe these recipes to be! Maybe I still will open a pumpkin cafe one day...I’ll keep you posted if I do :) 

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Now, for the pumpkin bread. Anyone who knows me well knows about my obsession with pumpkin bread. I would easily take down an entire loaf on my own if I didn’t practice just a bit of self-restraint. I used to buy the boxed pumpkin bread mix from Trader Joe’s, but there are a ton of processed and refined ingredients, plus lots of sugar! When you make a homemade loaf with simple ingredients, I realized, it actually tastes much better and doesn’t leave you feeling guilty or gross after. Make a loaf of this and enjoy it as a snack, as your breakfast (maybe topped with almond butter and bananas to get some extra protein), or for a guilt-free dessert. It’s grain-free, dairy-free and free of refined sugars. 

Ingredients:

  • 2 cups almond flour

  • 1 15 ounce can pumpkin puree

  • ¼ cup maple syrup

  • 3 tbsp coconut oil, melted

  • 3 eggs

  • 1 tbsp + 1 tsp pumpkin pie spice

  • 1 tsp cinnamon

  • ¼ tsp salt

  • 1 tsp vanilla extract

  • 1 tsp baking soda

Directions:

  • Preheat oven to 350°F. Line a loaf pan with parchment paper or grease with coconut oil.

  • In a medium bowl, gently whisk eggs. Then add pumpkin puree, maple syrup, coconut oil, and vanilla and stir until combined.

  • In another bowl, add almond flour, salt, pumpkin pie spice, cinnamon, baking soda, and baking powder and stir together. Then add to wet ingredients and mix until combined. 

  • Transfer the batter to the loaf pan.

  • Bake the bread until a toothpick comes out clean when inserted in the center, about 55 minutes.

  • Allow the bread to cool completely before slicing.

This is the brand of pumpkin puree I like to use

This is the brand of pumpkin puree I like to use

Health Benefits of Pumpkin:

  • Pumpkin is one of the best sources of beta-carotene, which converts to vitamin A in our body. Vitamin A promotes eye health and helps our body fight infection and viruses.

  • The Beta-carotene and other carotenoids in pumpkins help with liver detoxification and can improve the tissue health of the liver

  • Pumpkin is an excellent source of fiber, keeping you feeling fuller longer and aiding with digestion

  • The carotenoids and vitamins C and E in pumpkin helps keep our skin healthy and protect it from UV rays


Sources and additional reading:

AIP Pumpkin Bars

I am completely pumpkin obsessed! However, for the past month, I’ve been on a strict autoimmune paleo (AIP) healing protocol, which is basically an intense elimination diet. The reason for it is to heal my Leaky Gut and try to prevent getting a full-blown autoimmune disease, especially since I already have hypothyroidism. It was super challenging for me to get my pumpkin fix because of the restrictions I was facing in my diet, but thankfully I found inspiration from AIP bloggers to create these DELICIOUS pumpkinny treats. I even served them at a girls night last week and they were a huge success! They are guilt free and easy to make. Enjoy :)

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Ingredients

  • 2 ripe bananas

  • ½ cup pure pumpkin puree

  • ⅓  cup coconut oil (melted)

  • 3 tbsp maple syrup

  • 1 cup tigernut flour (https://thrivemarket.com/p/organic-gemini-organic-tigernut-flour)

  • ¼ cup coconut flour

  • 1 tbsp cinnamon

  • ½ tbsp pumpkin pie spice (for non-AIP - otherwise ½ more tbsp cinnamon)

  • 1 tbsp vanilla extract

  • ½ tsp baking soda


Directions

  • Preheat oven to 350 degrees

  • Grease an 8x8 baking dish with coconut oil

  • Mash bananas in a bowl with a fork

  • Add pumpkin puree and mix

  • Add coconut oil, maple syrup, vanilla and mix

  • In a separate bowl, add coconut flour, tigernut flour, baking soda, cinnamon and pumpkin pie spice and mix well

  • Combine all ingredients and mix well

  • Spread mixture in baking dish and bake for 35-40 minutes

  • Let cool before serving