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3 Healthy Pumpkin Recipes You Must Make This Fall

Kate Van Horn
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Crisp air, falling leaves, and pumpkin… everything.
From a yoga perspective, fall brings cooler temperatures and a more difficult time warming up those muscles for a vinyasa. But in the kitchen, the fall-inspired recipes are endless. Pumpkin is everywhere. And, it lives up to the hype.
The flavor of pumpkin feels decadent when spiced, while still very nutritious. It is packed with vitamin A, beta-carotene and fiber, but just be sure to purchase pure pumpkin puree without any added sugar.
The following three recipes are healthy, plant-based and perfect for breakfast on a chilly fall morning.

Pumpkin, Cranberry Almond Granola

Delicious sprinkled on yogurt, with a splash of almond milk or by the handful, this granola will leave you satisfied before a workout. The combination of spices, maple, and molasses make the granola full of fall flavor.
3 cups rolled oats (gluten free optional)
1 1/2 cups chopped almonds
1/2 cup raw pepitas
1/2 cup dried cranberries
4 tbsp coconut sugar (low glycemic, low calorie, natural and delicious)
1/4 tsp sea salt
3/4 tsp nutmeg
1 tbsp cinnamon
1/4 cup coconut oil
1/4 cup maple syrup
1/4 cup molasses
1/2 cup pumpkin puree
Preheat the oven to 350 degrees. Mix the oats, almonds, pepitas, cranberries, coconut sugar, salt, nutmeg and cinnamon in a large bowl. In a small saucepan, heat the coconut oil, maple syrup, molasses and pumpkin puree over low heat until liquid. Pour the liquid over the dry mixture and quickly combine.
Spread the combined mixture evenly on a baking sheet and bake for 20-30 minutes, shaking the granola periodically for an even bake.


Pumpkin Chia Apple Spice Muffins

Grocery store or coffee shop muffins can be loaded with fat, sugar and unnecessary calories. These pumpkin chia apple spice muffins are delicious, super moist because of the pumpkin, and actually good for your health, so have yourself two.  
1 tbsp chia seeds in 1/4 cup apple cider
1 1/2 cups whole wheat flour
1/2 cup coconut sugar
2 tsp baking powder
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
1/4 tsp salt
1/4 tsp baking soda
3/4 cup pumpkin puree
1/2 cup milk (almond or coconut for dairy free)
1/3 cup olive oil
1/2 tbsp pure vanilla extract
1 small apple chopped
Preheat the oven to 350 degrees. Place 12 paper liners in a cupcake pan. Add chia seeds to the apple cider and stir. Set aside.
In a medium bowl, combine the flour, sugar, baking powder, cinnamon, ginger, nutmeg, salt, and baking soda. In a separate bowl, whisk together the pumpkin puree, milk, oil, chia mixture, and pure vanilla extract. Combine the dry and wet ingredients and stir.
Fill muffin tins with batter. Sprinkle the tops of the muffins with pumpkin seeds, apple slices and a bit of coconut sugar before baking.
Bake for 22-25 minutes.


Pumpkin Spice Latte Smoothie

Craving the pumpkin spice flavor, but dreading turning on the oven? Blend up a quick smoothie instead! No mixing, no baking, just enjoying! This will leave you more time for a last outdoor flow before winter arrives, or a different autumnal activity.
1/2 cup pumpkin
1 cup milk alternative
1 frozen banana
1 ripe banana
1 tbsp cinnamon
1/2 tbsp ginger
1/4 tbsp nutmeg
1 tbsp real maple syrup
1 shot of espresso or 3/4 cup of cold brew coffee
Combine in a blender, pour and enjoy.

With the ability to combine whole foods and fresh ingredients, you’ll be able to satisfy your pumpkin cravings without an unhealthy amount of artificial sweeteners or fake pumpkin flavor. Now carve a pumpkin, pick some apples, and have a happy fall!

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Kate Van Horn

I want to inspire others to feel amazing in their skin, love themselves, feel proud of what they have gone through + celebrate it. I believe this can be achieved both on the yoga mat and in the kitchen. I love creating healthy delicious foods to share with the world. Check out my blog! www.kaleinit.com


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