Healthy Pumpkin Muffins

These muffins are a great, healthy option for breakfast on a nice cool fall morning. I’m all about pumpkin in the fall! These can easily be baked and frozen so you can just pull them out of the freezer and defrost!

Ingredients

  • 10 Eggs
  • 1 cup coconut flour
  • 2 cup of pumpkin puree (not pumpkin pie filling, just pure pumpkin)
  • 1/2 cup coconut oil (melted)
  • 2 tsp baking soda
  • 1/2 cup honey
  • 2 tsp vanilla
  • 2-4 TBSP pumpkin pie spice

Instructions

  1. Preheat your oven to 400 degrees.
  2. Mix all ingredients in large bowl
  3. Using a mixer or immersion blender, blend until smooth. If it’s too thick, you can add some coconut milk or water to thin, but don’t let it get runny at all.
  4. Put into greased muffin tins or you can use silicone/paper liners
  5. Bake for 14-18 minutes until lightly browned and toothpick inserted in the center comes out clean.
  6. For added healthy fat, you can serve with a spoonful of coconut oil on top which will melt nicely on a warm muffin (YUM!).

Amazing Health Benefits of Pumpkin!!!

One of my favorite things about Fall is the arrival of pumpkin EVERYTHING season! I love the cool weather combined with warming, nourishing and not to mention delicious pumpkin! Eating seasonally is a great way to prepare your body for the change in weather.

Pumpkins also have many great health benefits, including:

-Pumpkin is an antioxidant/anti inflammatory food so it supports joint health, organ health, stress relief and some injuries.

-Pumpkins are high in vitamin C and zinc so they help boost your immunity.

-Pumpkins are high in vitamin A so they help protect your eyes from cataracts and degeneration.

-Pumpkins are high in magnesium which is great for bone and tooth health.

-Pumpkins contain L tryptophan which can help naturally fight depression.

So this fall, enjoy some pumpkin! Add it to your chili, your smoothies, your oatmeal, pie and more!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Pumpkin Pancakes Recipe

These Paleo Pumpkin Pancakes from Paleogrub.com are the perfect Autumn breakfast!
Ingredients
  1. 1/4 cup pumpkin puree
  2. 3 tbsp almond milk
  3. 1 tbsp honey
  4. 3 eggs
  5. 1 tbsp coconut oil, melted, plus additional for pan
  6. 1 tsp vanilla
  7. 1/4 cup coconut flour
  8. 1 tsp cinnamon
  9. Pinch of nutmeg
  10. 1/2 tsp salt
  11. 1/4 tsp baking soda
Instructions
  1. In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined.
  2. Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 2-4 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter. Serve warm and enjoy!
Notes
  1. Servings: 7 small pancakes
  2. Difficulty: Medium
http://paleogrubs.com/pumpkin-pancakes-recipe

Pumpkin Soup with Apple & Spices

This is a great soup for the fall! So delicious, healthy and comforting on a cool fall day!

Ingredients

  • 6 cups pumpkin flesh, cut into cubes;
  • 2 onions, chopped (about 2 cups);
  • 1 cup carrot, peeled and chopped;
  • 2 cups apple chunks, peeled and cored;
  • 4 garlic cloves, minced;
  • 4 cups chicken stock;
  • ½ cup full-fat coconut milk;
  • ½ tsp. dried thyme
  • ¼ tsp. ground sage;
  • 1 tbsp. smoked paprika;
  • ½ tsp. ground cumin;
  • 1 pinch cayenne pepper;
  • 1 pinch cinnamon;
  • 2 tbsp. Paleo cooking fat;
  • Sea salt and freshly ground pepper to taste;

Preparation

  1. Heat some cooking fat in a large saucepan over a medium-high heat.
  2. Add the onions and garlic. Cook for 3-4 minutes, until softened.
  3. Add the pumpkin, carrot, and apple, and cover with the chicken stock.
  4. Add the cumin, thyme, sage, paprika, cayenne pepper and season with salt and pepper to taste.
  5. Bring the soup to a boil, then lower the heat to medium and let it simmer 30 to 40 minutes or until the vegetables are soft.
  6. Using a food processor, process in batches to the consistency of a purée.
  7. Bring the soup back to the saucepan. Add the coconut milk, combine and season again with salt and pepper to taste. Warm up the soup again a little bit.
  8. Add a pinch of cinnamon over top before serving.

Pumpkin Soup With Apple And Spices

SLOW COOKER PUMPKIN COCONUT CURRY

I can’t believe September is almost over! One last crock pot recipe to close out the month. This one looks like the perfect way to try something out of the ordinary, and incorporate my beloved pumpkin!

SLOW COOKER PUMPKIN COCONUT CURRY

Ingredients

  • 1 15-ounce can of unsweetened coconut milk (full fat, not light)
  • 2 cups pumpkin puree (not pumpkin pie filling)
  • 1 cup chicken stock
  • 1/2 tablespoon curry powder
  • 1/4 teaspoon tumeric powder
  • 2 teaspoon garam masala
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/2 large onion, diced
  • 1 garlic clove, minced
  • 3 carrots, cut into 1-inch pieces
  • 3 cups 1-inch cubed sweet potatoes
  • 2 chicken breasts, cut into 1-inch cubes
  • Juice of 1 lime
  • Instructions

In the insert of a 4-quart or larger slow cooker , add the coconut milk, pumpkin puree, chicken stock, curry powder, tumeric powder, garam masala, salt, and pepper. Whisk together to make sure it is all combined and spices are evenly distributed.

Add the onion, garlic, carrots, sweet potatoes, chicken breasts, and lime juice to the mixture. Stir to coat and incorporate.

Cook on low for 6 hours.

Serve over rice!

Refrigerate leftovers in an airtight container for up to seven days.

http://www.tablefortwoblog.com/slow-cooker-pumpkin-coconut-curry/

Paleo Leap Pumpkin Pie Bites

Ingredients for the pumpkin pie bites

  • 1 ½ cups pumpkin puree;
  • 2 ripe bananas;
  • 1 egg;
  • ¼ cup honey (optional)
  • 1 tsp. ground cinnamon
  • ¼ tsp. ground ginger;
  • ¼ tsp. ground nutmeg;
  • ¼ tsp. sea salt;

Ingredients for the whipped cream

  • 1 can full fat coconut milk;
  • 2 egg whites;
  • 1 tsp. pure vanilla extract;

Preparation

  1. Preheat your oven to 350 F.
  2. In a bowl, combine all the ingredients for the pumpkin bites and blend until smooth using a hand blender.
  3. Spoon the mixture into small muffin cups.
  4. Bake in the preheated oven for 25 to 30 minutes.
  5. In a bowl, whip the two egg whites with a hand blender until they start to look like whipped cream; then slowly add the coconut milk while blending.
  6. Keep blending until you get a whipped cream texture, and add in the vanilla.
  7. Top each bite with whipped cream and serve.

Paleo Pumpkin Breakfast Cookies from preppypaleo.com

What a perfectly delicious and healthy fall breakfast treat from preppypaleo.com!

Paleo Pumpkin Breakfast Cookies 

1/2 cup raw almond butter
1/2 cup pureed pumpkin
1/4 cup pure maple syrup or raw honey
1 or 2 eggs (see above)
1/2 tsp. vanilla
1/2 tsp. baking soda
1.5-2 tsp. pumpkin pie spice
1/4 tsp. salt
2-3 cups mix-ins of choice**

Preheat oven to 350. Combine all ingredients in a large bowl. Drop by tbs. onto a greased or Silpat-lined baking sheet. Press down slightly with palm. Bake for 12-15 minutes or until golden brown.

**In the photo they used Enjoy Life chocolate chips, raw pumpkin seeds, hulled hemp hearts and shredded coconut for my stir-ins. Hemp hearts have a slight greenish tinge to them which you can make out in the photos (if the color had you at all concerned!)

Pumpkin Chili with Avocado cream from health-bent.com

This Pumpkin Chili with Avocado cream from health-bent.com is the perfect meal for cooler fall weather. I can’t wait to try it!

Ingredients

For the Chili

  • 2 lbs ground beef or turkey
  • 1 large yellow onion, diced
  • 6 cloves garlic, diced
  • 1/2 sugar pumpkin, diced (about 3 cups) or a 14 oz can of pumpkin puree (NOT pumpkin pie)
  • 1 (28 oz) can diced, fire roasted tomatoes
  • 1 (15 oz) can tomato sauce
  • 1 (7 oz) can diced, roasted green chilies
  • 1 c chicken or beef stock
  • FOC (fat of choice)
  • S&P

Chili Spice Mixture

  • 2 T chili powder
  • 2 T cumin
  • 1 T paprika
  • 2 t salt
  • 2 t coriander
  • 2 t cinnamon
  • 2 t cocoa powder
  • 1 t garlic powder
  • 1/2 t cayenne

Orange, Coriander Avocado Cream

  • 2 avocados
  • zest of 1 orange
  • juice of 2 oranges
  • 1 t coriander
  • 1/2 t salt

Method

For the Chili

Heat a large soup pot over medium high heat with a tablespoon of your F.O.C. Add the beef and let it brown. Try not to stir it too much until you get some color on one side but make sure you break up the pieces. This should take 5-8 minutes.

While you’re browning your beef make your spice mixture. In a medium bowl, mix up all the spices.

We like to brown the beef first so we can use the fat that renders out to cook the vegetables. So, using a slotted spoon remove the beef and place in the spice mixture bowl…leaving the fat in the pot. Add your diced onion and garlic. Let those two saute for a few minutes (3-4) stirring occasionally, until the onions have softened. Add your diced or canned pumpkin.

Cover and cook about another 8-10  minutes, stirring occasionally until the pumpkin begins to get tender (check with a fork). Add the rest of ingredients and the beef/spice mixture. Stir to combine and bring to a simmer to let all the flavors “meld”.  When you’re happy with the texture, you’re done.

For the Cream

Add all ingredients to a bowl or a food processor and blend until smooth.

Gluten Free Pumpkin Applesauce Bundt Cake (adapted from www.eatingrules.com)

Ingredients

  • 4 Eggs
  • 2 cups coconut palm sugar
  • 2 cups cooked/canned pure Pumpkin Puree
  • 1 cup unsweetened, natural Applesauce
  • ½ cup Extra Virgin Olive Oil
  • 2 cups any Gluten-Free Flour Mix (I use King Arthur’s GF Flour)
  • 1 tsp Sea Salt
  • 1 tsp Baking Soda
  • 2 tsp Baking Powder (corn-free; Hain Pure Foods is great)
  • 2 tsp Cinnamon

Instructions

  1. Preheat oven to 350 degrees F.
  2. In a large bowl, beat eggs until fluffy.
  3. Blend in sugar, pumpkin, applesauce, and oil by hand or with a mixer on low just until combined. Do NOT overmix!
  4. Add all dry ingredients, one at a time, blending together.
  5. Pour batter into a large, greased bundt pan and bake for 1 hour.
  6. Check with a toothpick/knife to make sure it’s cooked through. If cake sticks to the utensil, bake 5 more minutes and test again.
  7. When done, cool, and enjoy!

Notes

Freeze left-overs, wrapping in parchment paper before storing. Do NOT try to make this cake in any regular pan. Because of its moisture level, it will only cook normally in a bundt pan.