The 2023 fall season calls for pumpkin spice and everything healthy pumpkin recipes! This is the time of year I and many of you look forward to each year and for good reason. Fall recipes are cozy and warm, and I get those fireplaces in a coffee shop type of vibes which makes summer ending a little less sad. The issue I have is I am a bit of a health nut, I like to fuel my body with whole foods that support blood sugar balance and my hormones because hormone imbalances are not fun!
I do indulge in the real deal fall recipes and Pillsbury Halloween sugar cookies because it would not be fall without those. However, I also like to make my meals healthy so I incorporate pumpkin and pumpkin spice into those recipes to make them more fun! I made a MEAN pumpkin spice baked oatmeal the other day that will be my new obsession for the remainder of October (keep reading to get the full recipe)
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Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
Health benefits of pumpkin!
Pumpkins are part of the squash family, some of its siblings include cucumbers and melons. They work very well with baking and in soups or stews and just so happen to be low in calories and filled with antioxidants.
Pumpkin is incredibly nutrient-dense as well. It helps build a healthy immune system and this fiber-rich food also aids in digestion for a healthy gut. Don’t take my word for it though, see the stats for yourself!
one cup of pumpkin (canned) contains:
Calories: 137 g
Protein: 3 g
Fat: 7 g
Carbs: 19 g
Fibre: 7 g
Vitamin A: 209% DV
Vitamin k: 37% DV
Copper: 28% DV
Vitamin E: 22% DV
Iron: 18% DV
Magnesium: 13% DV
Riboflavin: 10% DV
Vitamin B6: 10% DV
Vitamin C: 10% DV
Potassium: 10% DV
If that list is not long enough for you, pumpkin SEEDS also has a ton of health benefits! They are especially helpful in your luteal phase (the latter half of your menstrual cycle). They are used in seed cycling which is a practice that aids in hormone balance!
I wrote a WHOLE blog post on seed cycling that you can check out here!
Pumpkin spice for breakfast, say no more!
I’m a sucker for sweets. Pumpkin spice is perfect for making sweet breakfasts for the fall season. Healthy pumpkin recipes of course that include your favorites such as bread, muffins, oatmeal, and pancakes!
- Pancake recipe
- pumpkin spice baked oatmeal
- pumpkin pie protein smoothie
- pumpkin bread (copycat Starbucks)
- Apple cider muffins
- Pumpkin breakfast bars
- breakfast cookies
- Pumpkin coffee to pair with breakfast
Healthy pumpkin recipes for lunch and dinner
pumpkin fall recipes do not always need to be sweet! There are plenty of savory dishes to make in your crockpot, roasts, and soups that will satisfy your cravings!
- Pumpkin and squash soup
- roasted pumpkin and pumpkin seed salad
- harvest bowl
- pumpkin mashed potatoes
- coconut pumpkin curry
- pumpkin chickpea chili
- Creamy vegan pumpkin mac and cheese
Fall recipe snack ideas
Perfect fall snack ideas for you to bring to your local coffee shop and munch on while you enjoy the fall leaves and cozy fireplace. Most of the time, cafes will have a lot of tempting (higher calorie) muffins and pastries that you should treat yourself to once in a while. But most of the time, opt for bringing one of these fall snack ideas to satisfy your pumpkin cravings!
- pumpkin pie protein balls
- pumpkin spice protein mug cake
- DIY pumpkin butter
- pumpkin spice hummus for dipping!
- smoothie bowl! pumpkin pie in a bowl
- Pumpkin chai latte
- Roasted pumpkin seeds
- DIY pumpkin spice blend (made your own pumpkin spice recipes!)
My top 3 favorite pumpkin spice products 2023
I would love to share with you Some of my favorite pumpkin spice products for the fall season so you can get the most out of fall! If you are like me and get a tad sad when summer ends, it’s very helpful to glorify the amazing things about fall! So to beat getting seasonally depressed try to treat yourself with a little extra love
I love to treat myself through retail therapy LOL, maybe not be the best idea for my bank account, but, fall only comes around once a year so I can splurge a bit.
Wrapping it up
Pumpkin spice and everything nice this fall season with healthy pumpkin recipes to cook for you and your family. Thanksgiving is just around the corner so don’t forget to pin this post for recipe inspiration and impress your whole family with these recipes!
These do not only need to be fall recipes, make them any time of year and enjoy a little bit of pumpkin spice any day!