OMG Pumpkin!

October is my absolute favorite month out of the entire year. I love everything about the beautiful colors of autumn, the chilly mornings and cool nights, boots and scarves (with shorts and t-shirts because it’s still 80+ degrees during the day here in Georgia) and of course…pumpkin EVERYTHING. PSL’s, pumpkin candles, pumpkin decorations, pumpkin patches, pumpkin beer, pumpkin desserts- I love them all. Not only does pumpkin stuff smell good, but eating food with pumpkin in it has a few health benefits! Pumpkin is full of fiber (3 grams per 1 cup serving), is loaded with Vitamin A (beneficial for maintaining good eyesight), and contains more potassium per cup than 1 banana. Don’t stop at just the pumpkin though! Their seeds are highly nutritious as well. Pumpkin seeds contain tryptophan, an amino acid that helps the body produce a mood-lifting chemical called serotonin. Serotonin not only helps to improve mood, but it can also help you sleep better at night. In addition to all of that, pumpkin seeds contain about 7 grams of protein per 1 ounce serving and omega-6 fatty acids, beneficial for cardiovascular health. Hooray for delicious and nutritious!

I have a ton of pumpkin recipes along with a slight obsession of baking pumpkin goodies all throughout the fall. Here are some of my favorites.

Pumpkin Chickpeas

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Preheat oven to 350 degrees. In a large bowl add 1 can of chickpeas. In a smaller bowl combine 1/3 cup pumpkin, 2 T pure maple syrup, 1 tsp cinnamon, 1/4 tsp ginger, 1/4 tsp cloves and 1/4 tsp nutmeg. Pour over chickpeas and stir. Place chickpeas on lined baking sheet and cook for 60 minutes, stirring every 15-20 minutes.

Pumpkin Frozen Yogurt

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Stir together 1 cup pumpkin puree, 1 cup Greek yogurt, 1 T cinnamon and 1 T honey. Put in freezer until it sets. This is a favorite of mine to eat on hot fall days.

Pumpkin Bread

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I have about 10 different pumpkin bread recipes, but this by far is one of my favorite (and also one of the healthiest). It’s naturally sweetened with applesauce and honey, with just a little bit of brown sugar in the crumble topping. I have this alongside chili or soup in the evening (see chili recipe below!) or with (pumpkin-flavored) coffee in the morning.

Ingredients:

1 1/2 cups white whole-wheat flour

1 T pumpkin spice

1 tsp baking soda

1/4 tsp baking powder

2 eggs

1 cup pumpkin puree

1/2 cup unsweetened applesauce

1/2 cup honey

1 tsp vanilla

For the crumble topping:

1/4 cup oats

1/4 cup brown sugar

2 T butter (melted)

2 T flour

Directions:

Preheat oven to 350 degrees and spray a 9X9 inch pan with cooking spray. Mix the dry ingredients in a large bowl and the wet ingredients in a separate bowl. Add the wet ingredients to the dry ingredients and mix until combined, pour into pan. Mix the crumble toppings together and pour evenly over the bread batter. Bake for 40-50 minutes.

Flourless Pumpkin Muffins

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Here is a simple muffin recipe for my gluten free lovers out there. Even if you are a gluten glutton like I am, I promise you won’t be disappointed with these.

Ingredients:

1 cup pumpkin puree

1/2 cup pure maple syrup

2 eggs

1 T vanilla extract

4 T almond butter

1/4 milk (I use unsweetened vanilla almond milk)

2 1/4 cups oats

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 cup dark chocolate chips (if desired- I most definitely desire this ingredient!)

Directions:

Preheat oven to 350 and spray a 12-muffin pan or line with paper liners. I typically make mini muffins, in that case you can use 2 mini pans to make 24 muffins. Starting with the wet ingredients first, layer everything except the chocolate chips into a food processor and blend until smooth. You can also use a blender, but a food processor is much easier. Stir the chocolate chips into the batter. Pour into the pans and cook for about 22 minutes.

Pumpkin Smoothie

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Easy and delicious, perfect for on the go snacking. My 2 year old loves these! The ingredients make a pretty tall drink, so we usually split it or put some in the fridge for later (can keep up to 24 hours). Blend together 1/2 cup pumpkin puree, 1 large banana, 3 Tbsp milk (we use unsweetened vanilla almond milk), 6oz Greek vanilla yogurt (you can use regular if you desire, the Greek provides more protein), 1 tsp agave nectar, 1/2 tsp pumpkin pie spice, 6 ice cubes and a pinch of nutmeg. Yum! For all my fellow runners, this is a great recovery drink as well for those long fall runs.

Pumpkin Energy Balls

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I revealed this recipe in a previous blog post, just added pumpkin to the mix! You can find the original recipe here. I changed it slightly for this particular post, but if you want to use the old recipe and just add 1/2 cup pumpkin you can.

Ingredients:

1/2 cup pumpkin

1 1/2 cups oats

1/4 cup honey

1/4 cup chia seeds

1/2 cup peanut butter (you can use almond or soy butter if desired)

1/2 cup dark chocolate chips

1 tsp vanilla

1/4 tsp cinnamon

1/4 tsp pumpkin pie spice

Mix together ingredients and form into balls. Put in freezer to allow to set. Let thaw for about 10-15 minutes before serving. Yum! Great for on the go breakfasts or snacks. A great replacement to cookies!

Pumpkin Hummus

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You’ll need your food processor for this one! Hummus has become a food group for my two year old (she eats it by the spoonful) so I’ve started making my own. Homemade hummus is less processed and is also cheaper! Pumpkin hummus is a fun flavor for fall and tastes great with whole grain or regular pita chips. We also like to dip sliced bell peppers in it.

Ingredients:

1 can pumpkin puree

1 can chickpeas

2 cloves garlic

2 T tahini paste

1 T olive oil

2 1/2 T lemon juice

1 tsp ground cumin

1/2 tsp paprika

Place all in food processor and blend until smooth. You can use this recipe to make your own hummus year round too, just leave out the pumpkin if you would like!

Pumpkin Pie Dip

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A great appetizer for fall parties, this is a fun fruit dip perfect for dipping apples, pears and and cinnamon flavored pita chips. It’s easy to make too! Mix together 1 can of pumpkin, 1/2 cup coconut sugar, 1/8 tsp cinnamon and 1/8 tsp pumpkin pie spice. Mix in 6 oz of Greek yogurt then fold in 8 oz of whipped cream. It’s heavenly.

Pumpkin Chili

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I love chili weather! This pumpkin chili is fantastic and the aromas it fills your house with while it’s cooking won’t disappoint!

Ingredients:

1 T coconut oil

2 cups chopped yellow onion

1 green bell pepper, diced

6 cloves garlic, minced

1 1/2 lbs grass feed beef or bison

28 ounce can of diced tomatoes

6 ounce can of tomato paste

1 can of pumpkin

1 cup chicken broth (or you can just use water if desired)

2 1/2 tsp dried oregano

1 1/2 T chili powder

1 1/2 tsp cinnamon

1 tsp cumin

Directions:

Heat a large pot over the stove. Add oil and saute onion and pepper until onions begin to soften (about 7 minutes). Add the garlic and cook an additional 30 seconds. Add the ground beef and cook an extra 8-10 minutes, breaking up the beef into crumbles as it cooks. Transfer meat mixture into crockpot and add remaining ingredients. Cook for 6-7 hours on low.

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Pumpkin Oatmeal

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I eat a lot of oatmeal on cool mornings. So on cool fall mornings I eat….(duh)…pumpkin oatmeal! It’s easy to make and has a ton of fiber to keep you full throughout the morning. Just heat a saucepan over the stove and add 1 cup water, 1/2 cup oats, 1/4 cup canned pumpkin, 1/4 tsp pumpkin pie spice, 1/4 tsp cinnamon, 1/4 cup milk (I use unsweetened vanilla almond milk) and just a dash of sugar to taste. Sometimes I add just a pinch of brown sugar or coconut sugar, other times I use 1/2 pack of Stevia.

Have a happy fall y’all!