HEALTHY PUMPKINcookbook

The classic pumpkin latte from your favorite barista

has high fructose corn syrup, calories, caramel

coloring, and artificial flavors… YIKES! This recipe is

delicious and way better for you. I wanted to see if I

could make a healthy version, so I played around in

my kitchen and here’s what I came up with!  This

healthy recipe is way better than the coffee shop

variety, simple and costs very little to make!

1. Heat pumpkin in a small saucepan until bubbly.

2. Add in pumpkin pie spice, black pepper, agave, vanilla extract and almond milk.

3. Stir to mix everything together.

4. Pour in espresso or coffee.

5. Serve into mugs and enjoy!

Pumpkin Spice Latte

Ingredients

Directions

2 tablespoons canned pumpkin

1/2 teaspoon pumpkin pie spice

Pinch freshly ground black pepper

2 tablespoons agave  Coupons

2 tablespoons pure vanilla extract

2 cups unsweetened almond milk

2 shots espresso or 1 cup strong coffee

You know we love pumpkin at Get Healthy U and

now we’ve made a pumpkin pie in a mug that can be

ready in 5 minutes! That’s right, there’s no pie dough

to roll out, no waiting while it bakes in the oven; it’s as

simple as mixing ingredients in a mug and popping it

in the microwave. Plus it’s totally gluten and dairy

free!

1. Combine all ingredients in a microwave-safe mug and stir well.

2. Microwave on high 2 to 3 minutes.

3. Top with whip cream and an additional sprinkle of pumpkin pie spice.

Pumpkin Pie In a Mug

Ingredients

Directions

1/2 cup pumpkin puree

1 egg

1/2 tablespoon sugar

1 1/4 teaspoon pumpkin pie spice

3/4 teaspoon coconut condensed milk

1/4 teaspoon baking powder

Pinch salt  Coupons

Optional:

Whip cream

Graham Cracker Crumbles,

sprinkled on top

I love pumpkin and hummus, so created this tasty

recipe that is SO simple and easy to make. The

pumpkin adds pretty color and fiber too. This tasty

spin on hummus is delicious! I love everything

pumpkin so make this all year round, but it’s perfect

around Thanksgiving and Fall. Lot’s of protein in this

dish from the garbanzo beans and the pumpkin itself,

so it should keep you satisfied longer.

1. Place all ingredients into a food processor and puree until smooth.

2. Season with salt and pepper. Serve with pita chips, flatbread, or cut up veggies.

Pumpkin Hummus

Ingredients

Directions

1 (15 ounce) can garbanzo beans, drained

1 cup canned pumpkin

1 clove minced garlic

1/2 teaspoon cumin

1/4 teaspoon ground cinnamon

2 tablespoons olive oil

1 tablespoon tahini

salt and pepper to taste

This Paleo Pumpkin Pecan smoothie is the perfect

hearty autumn breakfast (or dessert!). Think of a cold

pumpkin pie that uses only high quality ingredients and

is loaded with extra protein and fiber to keep you full

and satisfied. The collagen in this recipe supports your

hair, skin and nails. This smoothie is rich from those

beloved pumpkin pie spices, raw pecans and a dash of

maple syrup. You can sink into the season with this

delicious dairy-free, refined-sugar-free smoothie!

1. Throw all of the ingredients into a high-speed blender and blend until smooth.

Pumpkin Pecan SMoothie

Ingredients

Directions

1/2 cup frozen pumpkin puree

3/4 cup unsweetened almond milk 

1/4 cup raw pecans

1/2 teaspoon pumpkin spice

1 tablespoon maple syrup

1 tablespoon ground flax

1 tablespoon collagen powder*

Home baked taste without the fuss!  These 2 ingredient

pumpkin spice muffins are beyond simple, because

literally there are only two ingredients.  I know, sounds

crazy, but trust us, all you need is some cake mix and

canned pumpkin!  I’m a firm believer that pumpkin spice

deserves year round acceptance, and this recipe might

just be the answer.  The canned pumpkin makes the

muffins super moist, fluffy, and addicting.  Mix, bake, eat,

rejoice!

1. Combine the spice cake mix and canned pumpkin in a large bowl and mix with

an electric mixer until smooth

2. Stir in optional add-ins if you are looking for more of a carrot cake taste!

3. Spoon batter into paper lined cupcake tins, 2/3 full

4. Bake at 350 degrees for 18-22 minutes. Do the clean knife check just to make

sure!

Pumpkin Spice Muffins

Ingredients

Directions

3/4 box Namaste Foods Spice Cake Mix (or 1 box spice cake mix of your

favorite brand. Namaste is 26 ounces verses the typical 18 ounces)

1 15 oz can canned pumpkin 

Shredded Carrots

Walnuts

Raisins

This Pumpkin Pie Smoothie is one of our very favorite

fall recipes! It’s creamy and smooth like a whipped

up pumpkin pie milkshake, making it the perfect

healthy dessert drink. High in protein this smoothie

will help your muscles recover and leave you feeling

satisfied. Plus pumpkin is full of nutrients like Vitamin

A and the texture creates a thick and delicious

smoothie!

1. Add the ingredients in the order listed above to cup of blender. Blend on low

speed until large pieces are broken up. Finish on high speed until well blended.

Pumpkin Pie SMoothie

Ingredients

Directions

1/2 cup canned pumpkin 

6 ounces of plain fat-free Greek yogurt

1/2 teaspoon of pumpkin pie spice (or cinnamon and nutmeg to taste)

1 tablespoon of light agave nectar

6 ounces of almond milk

5 ice cubes

Roasted pumpkin seeds are such an easy and healthy snack to

make. This homemade snack recipe is healthier than greasy

chips and offers a nice salty crunch. Plus this recipe is family

friendly, so get those kiddos to work, they love seeding the

pumpkin and seeing the finished product they can munch on.

1. Preheat the oven to 350 degrees.

2. Remove the seeds from a sugar pumpkin and clean them thoroughly. You want to remove all the stringy pumpkin bits.

3. Simmer the seeds in a pot of gently boiling water for 10 minutes.

4. Drain the seeds and pat dry with a clean cloth.

5. In a small bowl, mix together the salt, onion powder, chili powder, and cayenne pepper.  

6. Place the pumpkin seeds in a bowl and cover evenly with olive oil. Add the seasoning mixture and stir to coat

7. Place the seeds in a single layer on a baking sheet. Bake for about 15 minutes, stirring every five minutes. They're done when they're nice and crispy, but not brown.

8. Remove the seeds from the oven and let them cool. Store in an airtight container.

Roasted Pumpkin Seeds

Ingredients

Directions

1½ cups pumpkin seeds (removed from 2 sugar pumpkins)

2 teaspoons olive oil

1/2 teaspoon fine grind sea salt

1/4 teaspoon onion powder

1/4 teaspoon chili powder

1/8 teaspoon cayenne pepper

We’re back with another delightful pumpkin recipe

that uses the scooped out guts from your pumpkin.

Once you separate the seeds from the pumpkin

fiber, this delicious maple pumpkin butter is easy as

[pumpkin] pie. Spread it on toast, stir it into your

morning yogurt or oatmeal, add it to a cheesy panini

or include it in your homemade pumpkin bars.

Whatever you choose, you won’t be disappointed.

1. Puree pumpkin fiber in a blender until smooth.

2. Combine all ingredients in a saucepot and bring to a boil.

3. Reduce heat to simmer and heat additional 30 minutes until slightly thickened.

Maple Pumpkin Butter

Ingredients

Directions

2 cups pumpkin fiber, seeds removed 

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

Dash of ground ginger

Dash of ground cloves

1/2 cup maple syrup

My pumpkin pie mousse is a great protein-packed

dessert that will satisfy your sweet tooth. I am a total

pumpkin pie and cheesecake lover, and this covers

my cravings for both! The cottage cheese is the

secret ingredient that makes it super creamy and

rich. Just dip in a graham cracker or my favorite Go

Raw Ginger Snacks Super Cookies, and you have

yourself a decadent but healthy treat. 

1. Place everything in a blender, or small food processor and blend until smooth.

2. Serve immediately or cover and place in refrigerator until chilled - it gets thicker in the refrigerator.

3. Top with light whipped cream (or dairy-free coconut whipped cream) and/or dip with a graham crackers or ginger snaps.

Pumpkin Pie Mousse

Ingredients

Directions

1 cup fat-free cottage cheese 

1 scoop of vanilla protein powder (or unflavored protein powder)

1/2 cup pumpkin puree

1/2 teaspoon pumpkin pie spice

1/2 teaspoon cinnamon

2 packets stevia, to taste

This healthy pumpkin black bean soup has a chili like flavor,

but is a tad sweeter. Filled with tons of flavor from the

veggies and beans you won’t miss the meat at all. This

vegetarian soup is an easy meal, and great way to sneak in

all kinds of veggies into your families diet. This is a simple

recipe and freezes well so make a double batch and freeze

for another night!

1. Heat olive oil in a large pot over medium-high heat

2. Add onion, celery, and carrots to the hot pan and cook until vegetables have softened. Add garlic and cook an additional minute.

3. Pour red wine over vegetables in the pot and let simmer until the wine has reduced by about half.

4. Add all remaining ingredients and bring to a boil. Reduce heat to low and let simmer 25 minutes.

5. Season with salt and pepper to taste and serve hot. For a smoother consistency puree the finished soup using a hand held blender or cool slightly before transferring to a regular blender in small batches. Return to the heat and bring back up to a simmer before serving. Garnish with fresh peppers, green onion, or cilantro..

Pumpkin Black Bean Soup

Ingredients

Directions

2 tablespoons olive oil

1 yellow onion, diced

3/4 cup diced carrots

3 cloves garlic minced

1 cup red wine (any)

3 (15 ounce) cans black beans

1 (15 ounce) can diced tomatoes

4 cups low sodium vegetable broth

1 tablespoon ground cumin

1 tablespoon hot sauce

salt and pepper to taste

1 (15 ounce) can pumpkin

This healthy pumpkin pancake recipe is a family

favorite in the Fall! By using pumpkin to replace most

of the oil you save tons of fat and calories creating a

scrumptious low-fat recipe! The pumpkin adds a nice

rich slightly nutty flavor to this vegan recipe. Pumpkin

is rich in beta-carotene, and keeps these cakes light

and fluffy! A healthy and tasty way to start the day

these delicious cakes will fill you up!

1. In a medium size bowl, whisk together the flour, baking powder, baking soda, and pumpkin pie spice.

2. Add to dry ingredients to the agave nectar, almond milk, pumpkin and olive oil.

3. Mix until just combined.

4. Coat a nonstick skillet or griddle with cooking spray and place over medium heat.

5. Using 1/4 cup batter for each pancake, cook pancakes until the edges look dry and bubbles begin to form, about 2 minutes. Turnover and cook until light brown, about 2 minutes longer

Healty Pumpkin Pancakes

Ingredients

Directions

1 cup whole wheat flour (or any flour

you have)

2 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon pumpkin pie spice

1  1/2 cups unsweetened almond milk

1/3 cup canned pumpkin

1 tablespoon olive oil

1 tablespoon light agave nectar (If you

don't have agave, use real sugar)

These protein balls taste like rolled up pumpkin pie

filling, but each serving also has almost 7 grams of

protein! They are totally vegan, gluten free, and super

easy to make. The key is to not add extra pumpkin

because you think they are too dry. Just food process

a little longer. Then stick in the fridge to harden the

dough a little. My kids love these, and they are made

from carrots pumpkin, raisins, nuts and flax!

1. Put all ingredients into a food processor and blend until smooth.

2. Roll into 16 bite sized balls.

3. Store in a Tupperware in the refrigerator for up to 1 week.

Pumpkin Pie Protein Balls

Ingredients

Directions

1 cup shredded carrot

1 cup almonds

1/2 cup raisins

1/2 cup pitted dates

1/4 cup walnuts

2 tablespoon canned pumpkin

1/4 cup ground flax seeds

1 1/4 teaspoon pumpkin pie spice

1/4 teaspoon cinnamon  Coupons

1/4 teaspoon nutmeg

1 teaspoon agave

We love pumpkin! So of course, we had to come up with this delicious

pumpkin bread recipe made with white whole wheat flour*, a cream cheese

layer and candied pecans on top. Perfect for a special fall treat, this moist loaf

is a favorite for all who taste it! Prep the pecans ahead of time (we even like to

make a double recipe of these and use the extra to top salads) so you can

whip it up in no time.

1.  For the pecans: Preheat the oven to 225. Bake pecans on a baking sheet 5 minutes until slightly toasted. Remove pecans and place in a ziploc bag along with the remaining ingredients shaking to coat. Place back on baking sheet and bake 15-20 minutes. Once cooled, coarsely chop and set aside.

2. For the cream cheese layer: Combine cream cheese (easiest to work with at room temperature), the egg white and sugar and using a hand mixer, whisk until combined. Set aside.

3. For the bread: Preheat the oven to 350 and grease a 9x5 loaf pan with coconut oil. Set aside. Combine dry ingredients in a medium bowl. In a separate bowl, combine wet ingredients. Add dry ingredients to wet until it forms a wet batter.

4. Add 3/4 of batter to the loaf pan. Then spread the cream cheese across the top to form a thin layer.

5. Finally, finish with the remaining batter and sprinkle with candied pecans.

6. Bake in the oven 50-60 minutes.

Pumpkin Cream Cheese Bread

Ingredients

Directions

Candied Cinnamon Pecans

1/2 cup pecans

2 teaspoons cinnamon

1 tablespoon maple syrup

1/2 teaspoon vanilla extract

Pinch of salt

Pumpkin Bread

1 1/2 cups white whole wheat flour

1 teaspoon baking powder

1 teaspoon salt  Coupons

1 1/2 teaspoons pumpkin pie spice

1/4 teaspoon cinnamon

1/4 teaspoon freshly ground nutmeg

Pinch of cloves

1/2 cup coconut oil

1/4 cup maple syrup

Cream Cheese Filling

4 ounces cream cheese

1 egg white

1/2 tablespoon sugar

1/2 cup sugar

2 eggs

1 teaspoon vanilla extract

1 1/2 cups pumpkin puree