Adapted from Spafinder

Pumpkin spice and all things nice! The orange squash is undoubtedly the icon of the season, and doesn’t just belong in your latte, but also in your pies, cookies and other fall recipes. And not just because of the tangy taste, but also because pumpkin has many health benefits that help the family snack without guilt. For starters, pumpkin contains beta-carotene, potassium, vitamins C & E, fibre, carotenoids, and much more.  Plus, pumpkin can be used in every meal to bring a bit of fall fun to your recipes. Can’t wait to try these healthy pumpkin recipes? Find a few of our favourites below!

Healthier, No-Bake Pumpkin Cheesecake
You may have seen the “cookies in a jar” trend all over Pinterest, and it works just as well with this pumpkin cheesecake! These minutes-to-make treats don’t just cater to your dessert cravings this fall. They also make the best party treats for a Halloween bash or Friendsgiving celebration. Grab a few simple ingredients and get ready to follow the perfect pumpkin recipe. For more info, see the recipe from our friends at Lively Table.

For the crust

  • 4 full-sized sheets graham crackers
  • ⅓ cup pecans
  • ½ teaspoon cinnamon

For the filling:

  • 16 oz reduced fat cream cheese, softened
  • ⅔ cup non-fat plain Greek yogourt
  • 2 cups pumpkin puree
  • 2 teaspoons pumpkin pie spice
  • 2 teaspoon vanilla extract
  • ¾ cup pure maple syrup

Step 1: Insert the graham crackers, pecans, and cinnamon into a food processor, and pulse until it’s made small crumbs. Divide into eight containers.
Step 2: Clean out the food processor before adding the cream cheese, yogourt, pumpkin, maple syrup, vanilla, and pumpkin pie spice. Blend until you have a smooth and creamy filling.
Step 3: Refrigerate the filling for at least half an hour.
Step 4: Spoon the mixture over the crust into the containers. Top with whipped cream if you desire, and refrigerate until ready to serve.

Tip: the longer you chill, the better the taste.

Pumpkin Spice Cookies
Everyone loves cookies around the holidays, and these are easy to make and feature no dairy to cater to even the lactose-intolerant people in your life. Try them for your family gathering or just make a batch with your kids for a fun autumn activity!

  • 2 tbsp. butter, softened
  • 2 tbsp. prune puree
  • 1 cup brown sugar
  • ¾ cup canned pumpkin
  • ¼ cup molasses
  • 1 egg
  • 1 egg white
  • 1 tsp. vanilla extract
  • 1½ cup unbleached all-purpose flour
  • ½ cup whole-wheat flour
  • ½ tsp. baking soda
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • ½ tsp. allspice
  • ½ tsp. ginger
  • pinch of kosher salt

Step 1: Heat the oven to 350°F.
Step 2: Spray a baking sheet with non-stick cooking spray and set it aside. Cream together the softened butter, prune puree, and brown sugar. Add the canned pumpkin, molasses, egg, egg white, and vanilla and continue to mix until smooth.
Step 3: In a separate bowl, sift together the flours, baking soda, and baking powder and add the cinnamon, allspice, ginger, and salt. Add the dry ingredients to your mixing bowl and mix on low speed just until incorporated.
Step 4: Scoop spoonfuls of dough onto the baking sheet, leaving about 2 inches of space between each ball. (They will spread slightly during cooking.) **Bake for 12 to 14 minutes, until puffed and slightly golden around the edges. Cool at room temperature.

Healthy Pumpkin Pie
Pumpkin pie is a holiday classic, but have you tried this healthier and equally delicious fall recipe from Ambitious Kitchen? It is made with no dairy, pure pumpkin (as opposed to a canned mix) and natural sweetener to help you gorge on pie without the guilt. We promise this will become an instant hit at all your holiday soirees. You can even use it with any pie crust including keto or paleo crusts to amplify the nutritional value.

Pumpkin filling:

  • 1 (15 ounce) can pumpkin puree
  • 3 eggs
  • ¼ cup pure maple syrup
  • ¼ cup coconut sugar (or organic cane sugar)
  • ¼ cup unsweetened almond milk (or any milk you prefer)
  • 1 teaspoon vanilla extract
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon ground ginger
  • ½ teaspoon allspice
  • ¼ teaspoon salt

Step 1: Preheat the oven to 350 degrees F.
Step 2: Add all the ingredients, including pumpkin puree, spices, and sugar, into a large bowl and blend until completely smooth. Pour into a pie pan with your unbaked crust.
Step 3: Bake for 50-60 minutes until filling is firm, though you should check every 20 minutes to prevent burning.
Step 4: Remove pie from oven and allow to cool before serving.

Tip: Wrap strips of tinfoil around the crust edge to keep it from browning too much.

Pumpkin Spice Waffles
Breakfast is a lot more fun with a bit of pumpkin, and this recipe from Kylee Cooks is an excuse to whip out your waffle maker and become all about fall. These pumpkin waffles are healthier than your traditional buttermilk versions, and make the best treat for the person in your life who is simply obsessed with pumpkin spice. Come on, we all know one! Try these waffles and continue making them throughout the year.

  • 1 and ½ cups of flour
  • 1 and ½ tsp. baking powder
  • 1 and ½ tsp. baking soda
  • 1 tbs. pumpkin pie spice
  • 1 cup pumpkin purée (canned pumpkin)
  • 2 eggs
  • 3 tbs. melted butter
  • ¼ cup dark brown sugar (pack into cup)
  • 1 cup milk (add extra if needed)

Step 1: Heat up your waffle maker as needed
Step 2: Blend together the flour, baking powder, baking soda, pumpkin pie spice and salt.
Step 3: In a separate bowl, whisk together the pumpkin purée, eggs, butter, brown sugar and milk until well-stirred and smooth.
Step 4: Make a well in the dry ingredients and pour in the wet mixture. Mix together until combined. (Do not overmix.)
Step 5: Pour batter into waffle iron and cook as needed. Serve with organic maple syrup.

Tip: Cooked waffles freeze well.


Happy Baking! ????