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Flourless Pumpkin Muffins


  • 1 cup pumpkin puree
  • 1/2 cup pure maple syrup
  • 2 eggs
  • 1 tablespoon vanilla extract
  • 4 tablespoons almond butter*
  • 1/4 cup unsweetened vanilla almond milk
  • 2 and 1/4 cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 cup dark chocolate chips

Preheat the oven to 350°F and then grease or line a muffin tin for 12 muffins.
Starting with the wet ingredients first (pumpkin, maple syrup, eggs, etc.) layer everything except the chocolate chips into a blender or a food processor and blend for about 30 seconds, or until smooth.
Using a spoon, gently stir the chocolate chips into the batter. Pour the batter into the muffin tin, filling each about 3/4th of the way full. Bake in the oven for 22 minutes, until light golden brown.
Allow to to cool for at least 10-15 minutes.

6 Healthy Pumpkin Recipes For Fall

Maple Roasted Pumpkin with Chili and Feta


  • 2 lb  pumpkin or squash or sweet potato
  • 2 red onions, peeled and each onion cut into 12 wedges
  • ¼ cup walnuts, roughly chopped    
  • 3 tbsp maple syrup 
  • 3 tbsp olive oil
  • 1 tbsp dried chili flakes 
  • ½ tsp salt  
  • Black pepper


  • ¼ cup feta cheese  
  • Fresh red chili, finely diced
  • Parsley, finely chopped

Preheat oven to 400°F.
Peel and dice the pumpkin into 1" cubes (no need to peel if using squash or butternut pumpkin). Reserve the pumpkin seeds and give them a quick rinse under the tap.
Place the pumpkin, pumpkin seeds, onion and walnuts onto a baking tray. Drizzle with olive oil and maple syrup, then use an egg flip to toss the pumpkin so it is evenly coated.
Sprinkle the pumpkin with the dried chilli flakes, salt and pepper.
Roast for 25 minutes, or until the pumpkin is browned and cooked through. Toss once at around 15 minutes.
Remove from the oven, crumble over feta and garnish with fresh chili and parsley, if using. Serve immediately.

Pumpkin Smoothie Bowl


  • ¾ cup pure pumpkin puree   
  • 1 banana
  • ½ cup unsweetened almond milk  
  • ½ tsp cinnamon 
  • ¼ tsp nutmeg  
  • 1/8 tsp all spice   
  • Toppings Recommended: apple, walnuts, chia seeds, cinnamon

Combine smoothie bowl ingredients in a blender and pulse until smooth. Transfer to a bowl and add toppings. Enjoy!

It's almost time for pumpkin flavored everything! Go ahead and enjoy your pumpkin while keeping it healthy. 

Paleo Pumpkin Bars

Paleo Pumpkin Bars:

  • 2 cups almond flour
  • ½ teaspoon salt    
  • ½ teaspoon baking soda   
  • ¼ teaspoon baking powder    
  • 2 teaspoons pumpkin pie spice
  • ¼ cup almond butter    
  • 2 tablespoons coconut oil
  • ¼ cup coconut sugar   
  • 2 tablespoons maple syrup
  • 2 teaspoons vanilla extract
  • 2 tablespoons almond milk
  • 1 cup pumpkin puree

Maple Frosting:

  • ½ cup butter, softened   
  • 1/3 cup maple syrup  
  • ¼ teaspoon cinnamon   
  • 1¼ tablespoons coconut flour  
  • 2½ tablespoons coconut milk    
  • 1 tablespoon coconut sugar

To make the bars, preheat the oven to 350°F. Grease and line an 8x8 baking dish and set aside.
Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.
In a medium to large microwave safe bowl, add the coconut oil and almond butter together. Place in the microwave and heat on high for 30 seconds. Stir well and place back in the microwave to heat completely. Remove from microwave and stir until combined. Add the coconut sugar, maple syrup, vanilla and almond milk to the almond butter and coconut oil and stir until well-combined. Add the pumpkin puree and stir well.
Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.
Pour mixture into the prepared pan and place in the oven for 30-35 minutes, until center is set. Bars will be slightly moist. Allow to cool in pan for 15 minutes then place the bars in the pan in the refrigerator for at least 30 minutes, or up to a few days.
While the bars are cooling, prepare the frosting. In a medium bowl, beat the grass-fed butter or ghee until smooth and creamy, about 1 minute. Add the maple syrup, cinnamon, coconut flour, coconut milk and coconut sugar and beat will until combined, about 2 minutes. If you're using ghee add an additional tablespoon of coconut flour. When bars are completely cool, remove them from the pan and cover them with the frosting. Chill in the refrigerator again for 15 minutes. Cut and enjoy, or keep in the refrigerator for up to one week or in he freezer for one month.

Creamy Pumpkin Pasta


  • 1 tsp. olive oil
  • ½ Tbsp. unsalted butter   
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 cup pumpkin puree
  • 2 cups fat-free evaporated milk
  • 1 tsp. salt
  • ½ tsp. cracked black pepper  
  • 1/8 tsp. nutmeg 
  • 1/8 tsp. cinnamon    
  • pinch of cayenne pepper, if desired
  • ¼ cup finely shredded parmesan cheese, plus more for serving    
  • 1 lb. whole wheat linguine, or other favorite pasta/zucchini noodles

In a skillet, melt butter in olive oil over medium heat. Add onion and stir until translucent. Add garlic and stir until fragrant.
Pour onion and garlic mixture into a blender. Add pumpkin, 1½ cups evaporated milk,  salt, pepper, nutmeg and cinnamon. Blend until smooth. If too thick, continue adding evaporated milk until consistency desired. Taste and add any extra salt or seasonings.
Pour mixture back into skillet and heat over medium until bubbling. Cook until sauce is the thickness preferred. Add in parmesan cheese and let melt.
Add in cooked and drained pasta. Toss to coat. Serve with extra parmesan cheese.

Roasted Pumpkin Apple Soup


  • 1 lb. pumpkin
  • 1 Granny Smith apple cored, and quartered
  • 1 medium onion quartered
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • salt
  • ¼ teaspoon cayenne more to taste   
  • 1¼ cup vegetable stock   
  • freshly ground black pepper to taste


  • pomegranate arils
  • pumpkin seeds
  • fresh parsley finely chopped

Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
Cut the pumpkin in half lengthways and scoop out the seeds. Then, slice each pumpkin half in half again to make quarters and place, cut-side up, on a baking tray, along with the onion.
Drizzle with olive oil and sprinkle with salt.
Bake for 20 minutes, then add the garlic and apple, flip the pumpkin cut side down and roast for another for 20 minutes, or until the flesh is soft.
Use a spoon to carefully scoop out the flesh of the pumpkin (discarding the skin) and transfer to a high-speed blender along with the apple, garlic (remove the the skins), cayenne, vegetable stock.
Blend on high for 2 minutes, or until silky smooth.
If it's too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.
To serve, ladle the soup into bowls and top with pomegranate arils, pumpkin seeds, fresh parsley and freshly ground black pepper.
Serve immediately
Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month