4 Recipes To Indulge in Pumpkin, (Guilt Free)!

October 10, 2014

Fall has arrived! And it brings with it one of our favorite flavors, pumpkin! Unfortunately, many of the pumpkin spiced items on store shelves are made with artificial flavors.  Pumpkin is naturally rich in antioxidants, vitamin A, potassium and fiber.  Try the recipes below for the flavor you love with vitamins you need.

Pumpkin Pecan Smoothie

This gluten free and dairy free treat can be great for breakfast on the go as or as a sweet treat. (Source: Once A Month Meals)

What you’ll need:

– 1-1/2 cup of pumpkin puree
– 1-1/2 cup of almond milk
– 3/4 cup of pecans
– 1/3 cup of maple syrup
– 1-1/4 teaspoons of cinnamon
– 1/8 teaspoons of nutmeg


Blend all ingredients well until the pecans are completely chopped, this process takes about 3 minutes. Pour, serve and enjoy!

Pumpkin Walnut Muffins

Many people find that following a Paleo diet, a diet that eliminates grains, dairy and processed food, is beneficial for their health.  These delicious Paleo friendly and gluten free muffins can be enjoyed by all. (Source: This Is Why I’m Full)

What you’ll need:

– 1 cup of almond flour or meal
– 1 cup of canned pumpkin
– 2 eggs
– ¼ cup of almond butter
– ¼ cup of honey
– 1 teaspoon of baking powder
– 1 teaspoon of cinnamon
– ½ teaspoon of pumpkin pie spice
– ¼ teaspoon of salt
– ¾ cup of chopped walnuts
– Paper muffin liners


– Preheat oven to 350 degrees Fahrenheit
– Place muffin liners in muffin tin
– Combine all ingredients, blending well
– Divide batter into six muffin tins
– Cook for 32 – 35 minutes or until a toothpick inserted in the middle comes up clean
– Allow muffins to cool completely before serving

Pumpkin Applesauce

Not just for kids, this pumpkin applesauce is a low fat, nutrient rich and perfect as a standalone snack or as a side with a meal. (Source: Not Enough Cinnamon)

What you’ll need:

– 7 medium apples, peeled, cored and cut into chunks
– 11 oz pumpkin peeled and cut into chunks (approximately 2 cups)
– 1 lemon, juiced
– ½ teaspoons of ground cinnamon
– ¼ teaspoons of ground ginger
– ¼ teaspoons of ground nutmeg
– 1/8 teaspoon of ground cloves


– Add all ingredients to a slow cooker
– Cook on low for six hours, stirring occasionally
– Once cooked, puree in a food processor

Pumpkin Cream Cheese

A perfect way to add a little pumpkin to your breakfast, this cream cheese enhancer can be used on whole wheat bread or as a dip for raw vegetables. (Source: Laa Loosh)

What you’ll need:

– 8 ounces of low fat cream cheese, softened
– ½ cup of canned pure pumpkin
– 1-1/2 teaspoons of pumpkin pie spice
– 1 teaspoon of vanilla
– 2 tablespoons of brown sugar
– Dash of salt


– In a large bowl, combine all ingredients and mix thoroughly.

Susie Felber

Susie is a writer and producer who has worked in nearly every medium. As the daughter of a hard-working M.D., she's had a lifelong interest in health and is proud that she continues to lower her 5k time as she ages.
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