Healthy Pumpkin Muffins

Ingredients:

• 1 ½ cups whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp pumpkin pie spice or flavoring
• ½ tsp salt
• 1 cup canned pumpkin puree
• 1/2 cup unsweetened applesauce
• 1/4 cup maple syrup or honey
• 1/4 cup Greek yogurt
• 2 eggs
• 1 tsp vanilla extract

Instructions:

1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, mix the flour, baking powder, baking soda, pumpkin pie spice, and salt.
3. In another bowl, whisk together the pumpkin puree, applesauce, maple syrup, Greek yogurt, eggs, and vanilla extract.
4. Combine the wet and dry ingredients, stirring until just mixed.
5. Pour the batter into the muffin tin, filling each cup about 2/3 full.
6. Bake for 20-25 minutes or until a toothpick comes out clean. Let cool before serving.

Pumpkin Oatmeal

Ingredients:

• 1 cup rolled oats
• 2 cups almond milk (or any milk of your choice)
• 1 tsp pumpkin pie spice or flavoring
• 1 tbsp maple syrup or honey (optional)
• Chopped nuts and seeds for topping (optional)

Instructions:

1. Combine the oats, almond milk, and pumpkin pie spice.
2. Bring to a boil then reduce the heat and simmer for about 5-7 minutes, stirring occasionally, until the oats are cooked. Can also be cooked in microwave or made as over night oats.
3. Sweeten with maple syrup or honey, if desired.
4. Top with your favorite nuts or seeds.

Pumpkin Soup

Ingredients:

• 2 cups pumpkin puree (canned or fresh)
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tsp ginger, grated
• 1 tsp cinnamon
• Salt and pepper to taste
• 1 cup coconut milk (optional for creaminess)
• Pumpkin seeds for garnish

Instructions:

1. In a large pot, sauté the onion and garlic until translucent.
2. Add the ginger, cinnamon, and pumpkin puree, stirring to combine.
3. Pour in the vegetable broth and bring to a simmer. Cook for about 20 minutes.
4. If desired, stir in the coconut milk for added creaminess.
5. Blend the soup until smooth using an immersion blender or a regular blender.
6. Season with salt and pepper, and serve hot, garnished with pumpkin seeds.

Pumpkin Hummus

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cup canned pumpkin puree
• 2 tbsp tahini
• 2 cloves garlic
• 1 tsp cumin
• 1 tsp pumpkin pie spice or flavoring
• Salt and pepper to taste
• Olive oil for drizzling

Instructions:

1. In a food processor, combine chickpeas, pumpkin puree, tahini, garlic, cumin, pumpkin pie spice, salt, and pepper.
2. Blend until smooth, adding water if needed to reach desired consistency.
3. Transfer to a bowl, drizzle with olive oil, and serve with veggies or whole-grain crackers.

With these healthy pumpkin spice recipes, you can savor the flavors of fall guilt-free. So, embrace the cozy season and get cooking!