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  • Samantha Tweedie

Pumpkin Spice & Feeling Nice

While Pumpkin Spice Lattes get most of the attention this time of year, real pumpkins deserve some love, too. Packed with fiber, vitamins and antioxidants, pumpkin is an ideal food for overall health and, of course, a fun way to celebrate Halloween and the crisp fall season. October is a month when it’s easy to get carried away with candy and other sugary treats that leave you feeling drained. Luckily, there are plenty of healthy and energizing pumpkin-themed recipes that will leave you satisfied, energized and feeling festive!

Here are 3 favorites:

Pumpkin Spice Latte Overnight Oats

A Wholesome, Hearty, and Perfectly Spiced Breakfast or Snack!

Recipe by From My Bowl

Total time: 15 minutes

Servings: 4

  • 2 cup Rolled Oats

  • 2 cup Quick Oats (or use more Rolled Oats)

  • 1/3 cup Ground Flax (or Chia Seeds)

  • 1 15 oz. can Pumpkin Puree

  • 2 tsp Vanilla Extract

  • 3-4 tbsp Maple Syrup

  • 2 cup Brewed Coffee (or Herbal Coffee such as Teecino)

  • 1 cup unsweetened Plant Based Milk, such as Almond Milk or Rice Milk

  • 1 tbsp Pumpkin Pie Spice (or make your own blend with cinnamon, ginger, nutmeg, clove and all-spice)

  • Juice of half a Lemon

  • Additional Toppings of Choice

  1. Combine all ingredients in a large bowl and stir well until everything is evenly incorporated. Keep in mind that this mixture will thicken as it sits, so it may be a bit runny at first.

  2. Portion out the oatmeal into bowls, tupperware, or mason jars, and store in the fridge until ready to eat, for up to 7 days.

  3. Don't forget the toppings! Some suggestions include blueberries (fresh or frozen), pumpkin seeds, coconut flakes, and/or cacao nibs.


Pumpkin Pie No-Bake Bites

These Easy, Cakey Pumpkin Pie Bites are the Perfect On-the-Go Snack!

Recipe by Hummusapien

Prep time: 10 mins

Total time: 10 mins

Servings: 12-15 bites


For the original version:

  • 12 Medjool Dates, Pitted (place in bowl of warm water if hard and dry)

  • ½ cup Unsweetened Applesauce

  • 3 tbsp Pumpkin Puree (canned pumpkin)

  • 2 tbsp Almond Milk

  • ½ tsp Vanilla Extract

  • ½ cup Coconut Flour

  • 1 tsp Pumpkin Pie Spice

  • ½ tsp Cinnamon

  • 2 tbsp Cacao Nibs, Nuts, or Chocolate Chips (optional)


  1. Place dates, applesauce, pumpkin, almond milk, and vanilla in a large food processor. Blend until pureed, scraping down the sides as needed.

  2. Add coconut flour, pumpkin pie spice, and cinnamon. Blend until a ball of "dough" forms. If it's too wet, add a bit more coconut flour. If it's too dry, add a bit more almond milk.

  3. Stir in cacao nibs. Roll into 12-15 bites.

  4. Store in the refrigerator or freezer.


Pumpkin Spice Squares These lightly sweetened pumpkin squares can be enjoyed with a cup of tea, as a mid-day snack, or for dessert!

Recipe by Hummusapien

Prep time: 15 min

Cook time: 30 min

Total time: 45 min

Serves: 12


  • ¾ cup Creamy Almond Butter

  • ½ cup Pumpkin Puree

  • 1 Overripe Medium Banana, mashed

  • ¼ cup Pure Maple Syrup

  • 1 tsp Vanilla Extract

  • 1 tbsp Coconut Flour

  • 1 tsp Pumpkin Pie Spice

  • 1 tsp Cinnamon

  • 1 tsp Baking Soda

  • ¼ tsp Salt

  • ⅓ cup Chopped Walnuts, optional


  1. Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray.

  2. Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined.

  3. Add the rest of the ingredients, stirring until smooth.

  4. Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife or toothpick inserted into the center comes out clean.

#pumpkin #breakfast

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