5 Easy & Healthy Fall Pumpkin Recipes


When September rolls around no more excuses the PUMPKIN SEASON is official ON!

Some of my favourite kinda recipes are the easy & healthy without tasting too healthy 🙂 (If you know what I mean)

Let’s start with a simple 20 minutes pumpkin oats cookies. Because who doesn’t love cookies?! These healthy pumpkin oat cookies are more of a nutritious snack than a decadent cookie but they’re still delicious and satisfying. You’ll need less than 20 minutes and just 3 ingredients to make them.

Good quality pumpkin puree will make a big difference in these cookies. I recommend Farmer’s Market Organic Pumpkin.

Add-ins. These cookies are easily customizable with your favorite add-ins. Mix and match up to 3/4 cup of chopped walnuts or pecans, pumpkin seeds, coconut, chocolate chips, and raisins.

Spices. If you don’t have pumpkin pie spice, use 1 tsp of cinnamon plus a pinch of ground ginger and nutmeg if you have them.

INGREDIENTS

  • 2.5 cups (250 g) rolled or quick oats 
  • 1 cup (240 g) pure pumpkin puree
  • 2–3 tbsp maple syrup, agave or coconut sugar,
  • 1 tsp pumpkin pie spice or cinnamon, optional
  • 1/2 cup dairy-free chocolate chips, optional

INSTRUCTIONS

  1. Pre-heat oven to 350 degrees.
  2. Mix all ingredients in a bowl to form a thick dough. Start with 2 tbsp of sweetener and adjust sweetness as desired. I use 3 tbsp of maple syrup.
  3. Use your hands to create 12 cookie shapes. The cookies will not spread or change shape during baking so be sure to create the shape you want before baking.
  4. Prepare a baking pan with parchment paper or place cookies directly on the pan. Bake for 10 minutes.
  5. Remove from the oven and enjoy warm after a few minutes. Let cool completely before storing. Store in a sealed container at room temperature for 3 days, in the fridge for up to 1 week or freeze up to 3 months.

Healthy Pumpkin Oatmeal

This classic pumpkin oatmeal recipe needs just 5 ingredients.Plus it’s packed with wholesome nutrition and will keep you full for hours!The quick recipe serves one, or it’s also easy to scale up if you want to feed a family or meal prep for the week.

Ingredients

  • 1/2 cup rolled oats
  • 1 cup milk of choice
  • 1/3 cup pumpkin puree or pie filling or mashed sweet potato
  • 1/2 tsp pumpkin pie spice or sub cinnamon
  • scant 1/4 tsp salt
  • 2-3 tbsp sweetener of choice or as desired
  • optional 2 tbsp almond or coconut butter
  • optional 1/4 tsp pure vanilla extract
  • toppings of choice – crushed walnuts or pecans raisins, sliced banana, extra milk of choice, coconut milk, or non-dairy creamer for the top, etc.

Instructions

  • Bring all ingredients except vanilla to a boil. Stir until thick. Turn off heat, and add vanilla if using. Eat hot or cold. If you’d prefer, you can also make the recipe in the microwave or slow cooker instead of on the stovetop. For a crockpot version, I’d recommend quadrupling the recipe and cooking on high 3 hours.

MAPLE-GLAZED PUMPKIN SPICE DONUTS

Are donuts classified as soul food? Because they should be. I feel a love for them in the innermost depths of my being. I feel similarly about oatmeal, but that’s a topic for a different day.

INGREDIENTS:

Donuts

  • ⅓ cup soymilk
  • ½ tsp apple cider vinegar
  • 1 cup unbleached all-purpose flour
  • 1 tsp baking powder
  • ¼ tsp baking soda
  • ½ salt
  • 1 tsp pumpkin pie spice
  • 1 tsp ground cinnamon
  • ½ cup pure pumpkin puree
  • ¼ cup granulated sugar
  • 2 Tbsp maple syrup
  • 2 Tbsp melted coconut oil
  • 1 tsp pure vanilla extract

Glaze

  • 1 cup confectioner’s sugar, sifted
  • 2 Tbsp pure maple syrup
  • 1 Tbsp soymilk
  • pinch of salt
DIRECTIONS:
  1. Preheat oven to 350°F. Lightly coat donut pans with nonstick cooking spray. Set aside.
  2. Combine soymilk and vinegar in a small bowl and give a small stir. Set aside for 8-10 minutes to allow the mixture to curdle.
  3. In a medium bowl, sift together the flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon. In a separate bowl, whisk together the pumpkin puree, sugar, maple syrup, coconut oil, vanilla extract and soymilk mixture.
  4. Add the wet mixture to the dry and gently stir until just combined; it should take less than 40 strokes. You don’t want to overmix! The batter will be thick. Pipe batter into prepared donut pans, filling about ⅔-¾ full.
  5. Bake for 10 minutes, or until lightly golden and springy to the touch. Let donuts cool for 5 minutes before removing from pans and transferring to a wire rack to finish cooling.
  6. While the donuts are cooling, make the glaze. Combine all glaze ingredients and whisk until completely smooth.
  7. Dip each donut into the glaze and return to the wire rack to let the glaze drip and set slightly. Repeat so each donut gets two coatings of icing. Then enjoy!

PUMPKIN MUFFIN

Vegan pumpkin muffins – these amazing vegan pumpkin spice muffins are moist, soft, flavourful and so quick and easy to make! They also use a full can of pumpkin puree! Eggless and dairy-free.

Ingredients

  • 240 g (2 cups) plain (all-purpose) flour
  • 1 1/2 tsp bicarbonate of soda (baking soda)
  • 2 1/2 tsp pumpkin spice/mixed spice
  • 1/2 tsp salt
  • 425 g (15 oz) pumpkin puree (NOT pumpkin pie filling)
  • 150 g (3/4 cup) caster sugar
  • 90 g (1/2 cup) light brown soft sugar
  • 120 ml (1/2 cup) unsweetened non-dairy yogurt (I use soy)
  • 120 ml (1/2 cup) sunflower oil (or another flavourless oil)
  • 2 tsp vanilla extract

Instructions

  1. Preheat the oven to 180°C/350°F/gas mark 4. Line a 12 hole muffin tin with muffin liners.
  2. Sift together the plain flour, pumpkin spice, bicarbonate of soda and salt. Set aside.
  3. In a separate large bowl whisk together the pumpkin puree, caster sugar, light brown soft sugar, non-dairy yogurt, sunflower oil, and vanilla extract.
  4. Tip the dry ingredients into the wet and whisk gently with a balloon whisk until no dry lumps remain.
  5. Divide the batter evenly between the muffin cases. I use an ice cream scoop to easily scoop the batter into the liners. 
  6. Bake the muffins for about 20-25 minutes until a skewer inserted into the center comes out clean or with a few moist crumbs but no wet batter.
  7. Leave the muffins to cool in the tin for a couple of minutes then carefully transfer them to a wire rack to cool completely. Once cool, store in an airtight container for up to five days.

PUMPKIN SOUP

Vegan Pumpkin Soup is a fall lover’s delight! Made with minimal ingredients, creamy without the cream, this healthy vegan soup is easy to make using one pot and ready in 30 minutes!

INGREDIENTS

  • 1 tablespoon olive oil or 1/4 cupwater/broth for water saute
  • 1 large onion, diced
  • 4 – 6 cloves garlic, minced
  • 1 – 2 teaspoons fresh thyme, chopped
  • generous pinch of red pepper flakes
  • 4 – 5 lb. baking pumpkin, skin peeled, seeds removed and cubed
  • 1 cup dried red lentils
  • 6 cups broth or water (or combo)
  • salt & pepper, to taste
  • 1/4 cup chopped parsley, to garnish
  • pepitas, to garnish

INSTRUCTIONS

Saute: In a large dutch oven or pot, heat oil/water over medium heat, add onion and garlic, saute for 5 minutes. Add the thyme, red pepper flakes, salt and pepper, stir and cook 1 minute more until fragrant.

Add remaining ingredients: Add the pumpkin, red lentils and liquids, bring to a boil, cover, to low and simmer at a gentle boil for 20 minutes. Soup is ready when pumpkin is fork tender and lentils are soft.

Puree: Remove soup from heat, let cool a few minutes. Using an immersion blender (or stand blender), puree the soup to desired consistency. Feel free to leave it a little chunky! Stir in the fresh parsley or use it as a garnish when serving.

Serve: Spoon into serving bowls and top pumpkin seeds, red pepper flakes, pepper and more fresh parsley.

Enjoy your soup with a chunk of homemade Artisan Bread or Vegan Naan Bread for soaking up the juices. For gluten-free, try this easy Socca flatbread made with chickpea flour.

Serves 4 – 6

Store: Leftovers can be kept in the refrigerator, in a covered container, for 5 – 6 days. To store longer, freeze portions in freezer safe containers or baggies for up to 2 – 3 months. Let thaw before heating.

Reheat: Warm the soup on the stovetop over low heat until warmed through or warm in the microwave at 30-second intervals, stopping to stir each time.


If you give it a try I would love to hear from you. You can rate the recipe and comment below to let me know how yours turned out. And if you want to show off photos you can tag me @laforance on Instagram! 🙂  Make sure to check out some of my other recipes!


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