Pumpkin Spice and Everything Nice: Healthy Recipes for Fall

October brings with it a sense of coziness and deliciousness. As the leaves change color and temperatures drop, it’s no surprise that our taste buds crave warm and comforting foods. However, many of these comfort foods are often high in calories and low in nutritional value. For those with obesity, finding healthier options can be quite a challenge. That’s why we’re sharing some pumpkin spice-inspired recipes that are not only delicious but also good for you.

Pumpkin Overnight Oats

There’s nothing more convenient than grabbing a ready-made breakfast on busy mornings. These pumpkin overnight oats are easy to make and perfect for meal prepping. If desired, you can boost their protein content by adding protein powder.

Ingredients:

• 1 cup rolled oats
• 1/2 cup pumpkin puree
• 1 1/2 cups almond milk (or your preferred milk)
• 2 tablespoons chia seeds
• 1 teaspoon pumpkin pie spice
• 2 tablespoons honey (adjust to taste)
• 1 banana (sliced)
• 1/4 cup chopped nuts (e.g., pecans or almonds)
• 2 tablespoons almond butter (for drizzling)

Instructions:

1. In a mixing bowl, combine the rolled oats, pumpkin puree, almond milk, chia seeds, pumpkin pie spice and honey.
2. Stir all the ingredients until well combined.
3. Divide the mixture into individual airtight containers or jars.
4. Seal the containers and refrigerate them overnight, or for at least 4 hours.
5. In the morning, give the oats a good stir. If the mixture is too thick, you can add a little more milk to reach your desired consistency.
6. Top each serving with sliced banana and chopped nuts.
7. Drizzle almond butter over the top for an extra burst of flavor.

Chickpea Pumpkin Curry

If you’re in the mood for something savory and comforting, this chickpea pumpkin curry is a fantastic choice.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups diced pumpkin (about half of a small pumpkin)
• 1 can (15 oz) diced tomatoes
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, grated
• 1 can (15 oz) coconut milk
• 1 cup vegetable broth
• 2 tablespoons curry powder
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• Salt and pepper to taste
• 2 tablespoons cooking oil (e.g., coconut or vegetable oil)
• Fresh cilantro, chopped (for garnish)
• Cooked brown rice or quinoa (for serving)

Instructions:

1. In a large pot, heat the cooking oil over medium heat.
2. Add the chopped onions and sauté until they turn translucent, about 3-4 minutes.
3. Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
4. Add the diced pumpkin and chickpeas to the pot. Mix well to combine.
5. Pour in the diced tomatoes, coconut milk and vegetable broth. Stir in the curry powder, turmeric and cumin.
6. Season with salt and pepper to taste. Give it a good stir.
7. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the pumpkin is tender.
8. Check the seasoning and adjust if needed.
9. Serve the chickpea pumpkin curry over cooked brown rice or quinoa.
10. Garnish with freshly chopped cilantro.

Pumpkin Spice Energy Balls

These pumpkin spice energy balls are the perfect on-the-go snack when you need a quick energy boost. Store them in the fridge for up to a week.

Ingredients:

• 1 cup pitted Medjool dates
• 1 cup rolled oats
• 1/2 cup pumpkin puree
• 1/4 cup almond butter
• 1 teaspoon pumpkin pie spice
• Shredded coconut (for coating)

Instructions:

1. Place pitted Medjool dates in a bowl and cover them with hot water. Let them soak for about 10 minutes to soften.
2. In a food processor, combine the soaked dates, rolled oats, pumpkin puree, almond butter and pumpkin pie spice.
3. Pulse the mixture in the food processor until well combined. It should form a thick, sticky dough.
4. Scoop out spoonfuls of the mixture and roll them into small, bite-sized balls.
5. Roll each ball in shredded coconut until they are evenly coated.
6. Place the coated balls on a baking sheet or plate lined with parchment paper.
7. Place the energy balls in the refrigerator to set for at least 30 minutes.
8. Once they have hardened slightly, transfer them to an airtight container.

As the autumn season sets upon us, these pumpkin-inspired recipes offer a delicious way to savor the flavors of fall while prioritizing your health. Embrace the coziness of October and make these nutritious recipes a part of your autumn routine, nourishing both your body and your taste buds.