Nourish
A WEEK OF PUMPKIN RECIPES TO GET YOU THROUGH ANY HOLIDAY GATHERING
What are your favorite things about fall? For us, we can’t get enough of the cool, crisp days, the many opportunities to pull out our favorite comfy sweaters, and of course, pumpkin everything.
Pumpkin is delicious in all forms, plus it’s a huge crowd-pleaser for whatever your fall gatherings look like. And so this season, we’re giving you a full week of pumpkin recipes. From a morning latte to midnight-snack pie, there are plenty of options to help you lighten up any holiday gathering. Here’s to a happy, delicious holiday season.
P U M P K I N G I N G E R B R E A D S M O O T H I E
INGREDIENTS
2 cups almond milk, unsweetened
1 banana
1 cup pumpkin puree
1/4 cup almond butter
2 Tbs. chia seeds, ground
2 Tbs. blackstrap molasses
1 tsp. cinnamon
Dash of nutmeg
1/2 tsp. fresh minced ginger (or dried)
A few ice cubes
INSTRUCTIONS
1. Blend all ingredients together in the blender and enjoy!
P U M P K I N – S P I C E D O A T M E A L M U F F I N S
INGREDIENTS
3 cups rolled oats, gluten-free if possible
1 1/2 cup pumpkin purée
1 large ripe banana, mashed
1 1/2 cups unsweetened almond milk
1/2 cup pure maple syrup
3 Tbs. almond butter, slightly melted
1/4 cup walnuts, chopped
1 tsp. baking powder
3 tsp. ground cinnamon
1 tsp. ground ginger
1/2 tsp. ground allspice
1/4 tsp. ground nutmeg
Coconut oil for greasing pan
2 Tbs. ground flax
INSTRUCTIONS
- Preheat oven to 375F degrees. Grease muffin tin well with coconut oil.
- In a small saucepan, add the 1/4 cup of almond butter and melt slightly. You can also do this in a microwave.
- Combine all the ingredients for the muffins in a large bowl. Mix fully so the almond butter and banana are well incorporated.
- Pour mixture into muffin tin and fill almost to the brim, leaving about 1/2 inch of room. Bake for 25-30 minutes or until edges begin to brown. Allow to cool for about 10 minutes before removing from the pan.
P U M P K I N – S P I C E C O O K I E S
INGREDIENTS
2 1/2 cups almond meal
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1/4 tsp. ground ginger
1/2 tsp. fine sea salt
3 Tbs. coconut oil, slightly melted
2 organic free-range eggs
1/2 cup organic pumpkin puree
6 Tbs. pure maple syrup
2 tsp. pure vanilla extract
1/2 cup organic dark chocolate chips
1/2 cup crushed walnuts
INSTRUCTIONS
- Preheat the oven to 350F degrees and line a baking sheet with parchment paper.
- In a medium bowl, mix together the almond meal, baking soda, spices, and salt.
- In a small bowl, beat the eggs. Stir in the coconut oil, pumpkin puree, pure maple syrup, and vanilla extract.
- Add the wet ingredients to the dry ingredients and mix until well incorporated. Stir in chocolate chips and walnuts.
- Place dough in the freezer for 15 minutes to set.
- Using a small cookie scoop or spoon, drop 1 1/2 inch balls of dough on a baking sheet lined with parchment paper. Space cookies about 1 1/2 inches apart.
- Bake for 15 minutes or until lightly browned. Remove from oven and cool on a wire rack before enjoying.
P U M P K I N C H A I L A T T E
INGREDIENTS
1 tea bag chai or herbal tea
1 1/2 tablespoon unsweetened pumpkin purée
2 tsp. honey, or to taste
6 oz. almond milk
INSTRUCTIONS
- For hot: Steep tea in 6 oz of water. Once steeped, stir in pumpkin purée and honey. Top with warmed almond milk.
- For cold: Brew tea per instructions on package. Add honey and allow to cool. Once chilled, stir in pumpkin purée. Pour over ice and top with almond milk.
P U M P K I N – S P I C E C O F F E E C A K E
INGREDIENTS
TOPPING INGREDIENTS
¾ cup of your favorite unsalted nuts, finely chopped (pecans and walnuts used here)
½ cup almond or rice flour
¼ cup coconut sugar or organic cane sugar
1 tsp. cinnamon
¼ tsp. sea salt
2 Tbs. coconut oil
CAKE INGREDIENTS
½ cup unsweetened nut milk
1 Tbs. apple cider vinegar
¾ cup canned pumpkin
½ cup maple syrup
1 tsp. baking soda
1 tsp. cinnamon
1 tsp. nutmeg
¼ cup melted coconut oil, plus extra to oil pan
1 ⅔ cups rice or almond flour
1 tsp. baking powder
¼ tsp. ground cardamom
½ tsp. sea salt
INSTRUCTIONS
- Preheat oven to 350 degrees and lightly oil a 9-inch springform pan or other cake pan.
- Topping: Combine nuts, almond flour, sugar, cinnamon, and sea salt in a small bowl. Add in coconut oil until a crumbly mixture is formed; set aside.
- In a liquid measuring cup, stir apple cider vinegar into unsweetened nut milk and let sit 2-5 minutes.
- In a large mixing bowl, whisk pumpkin, maple syrup, and coconut oil. Stir in nut milk and vinegar mixture until well blended and set aside.
- In a separate medium bowl, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, cardamom, and sea salt.
- Slowly add dry ingredients into pumpkin mixture, 1/3 of the mixture at a time, and stir by hand until all ingredients are incorporated, being careful not to overmix. Immediately pour batter into the cake pan and sprinkle with topping.
- Bake 40 minutes, or until a toothpick inserted into the center comes out clean. Remove from oven and place on a cooling rack for 20 minutes before removing from pan.
P U M P K I N – S P I C E P I E
(makes one 9-inch pie)
INGREDIENTS
Crust Ingredients:
1 cup oats
1 cup almonds
⅓ cup coconut oil
¼ cup maple syrup
½ tsp. sea salt
1 tsp. cinnamon
¼ tsp. nutmeg
½ tsp. cardamom
Filling Ingredients:
1 15-oz. can organic pumpkin puree
¾ cup maple syrup
2 large eggs, beaten (*for egg substitute, whisk 1 Tbs. ground flax or chia seeds with 3 Tbs. water)
1 ½ Tbs. arrowroot powder
1 tsp. cinnamon
½ tsp. ginger
¼ tsp. freshly grated nutmeg
¼ tsp. ground cloves
½ tsp. sea salt
1 cup whole milk, almond milk or coconut milk
INSTRUCTIONS
- Preheat oven to 425 degrees.
- To make the crust, add almonds to a food processor and pulse until it becomes a coarse meal. Add remaining crust ingredients and pulse together until oats are coarsely ground and mixture is thoroughly combined.
- Using your hands, spread and press the crust mixture into a 9-inch tart pan, working the dough up the sides. Set aside.
- In a small bowl, combine arrowroot, cinnamon, ginger, nutmeg, cloves and sea salt. In a large bowl, whisk together eggs or flax/chia substitute, pumpkin puree, maple syrup and spice mixture until well blended. Gradually stir in milk.
- Pour the filling into the prepared crust and place in oven. Bake for 15 minutes at 425 degrees, reduce heat to 350 degrees and bake for an additional 40-50 minutes or until toothpick comes out clean. Cool to room temperature on a cooling rack for 2 hours or until ready to serve.
- To serve, carefully remove outer shell of tart pan, slice, top with whipped coconut cream and enjoy!
- Whipped Vanilla Coconut Cream: Place metal bowl in freezer for 10 minutes. Remove from freezer and add 1 c. coconut milk and 1 Tbs. coconut sugar and 1 tsp. bourbon vanilla bean paste. Whisk on high with a handheld mixer until stiff peaks begin to form.
P U M P K I N S M O O T H I E B O W L
INGREDIENTS
1/2 cup cooked and pureed sugar-pumpkin flesh (can be from the can, too), chilled
1 frozen banana
3 dates pitted and chopped (if you don’t have a powerful blender, soak the dates for 30 minutes before blending)
2 Tbs. sunflower-seed butter
2 Tbs. chia seeds
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. ground cloves
1/8 tsp. ground allspice
1/8 tsp. ground ginger
1 cup unsweetened almond milk
2 Tbs. pumpkin seeds
2 Tbs. pecans, roughly chopped
2 Tbs. unsweetened coconut flakes
2 Tbs. cacao nibs
2 tsp. pure maple syrup to drizzle
Pinch of ground cinnamon
INSTRUCTIONS
- Place all of the ingredients for the smoothie (first 11 ingredients) into a high-speed blender and whirl away until smooth.
- Divide the smoothie between two bowls.
- Sprinkle the toppings (last six ingredients) between the bowls. Enjoy!
For more healthy, crowd-pleasing recipes, head to the B3 Kitchen.
What are your favorite things about fall? For us, we can’t get enough of the cool, crisp days, the many opportunities to pull out our favorite comfy sweaters, and of course, pumpkin everything.
Pumpkin is delicious in all forms, plus it’s a huge crowd-pleaser for whatever your fall gatherings look like. And so this season, we’re giving you a full week of pumpkin recipes. From a morning latte to midnight-snack pie, there are plenty of options to help you lighten up any holiday gathering. Here’s to a happy, delicious holiday season.
P U M P K I N G I N G E R B R E A D S M O O T H I E
INGREDIENTS
2 cups almond milk, unsweetened
1 banana
1 cup pumpkin puree
1/4 cup almond butter
2 Tbs. chia seeds, ground
2 Tbs. blackstrap molasses
1 tsp. cinnamon
Dash of nutmeg
1/2 tsp. fresh minced ginger (or dried)
A few ice cubes
INSTRUCTIONS
1. Blend all ingredients together in the blender and enjoy!
P U M P K I N – S P I C E D O A T M E A L M U F F I N S
INGREDIENTS
3 cups rolled oats, gluten-free if possible
1 1/2 cup pumpkin purée
1 large ripe banana, mashed
1 1/2 cups unsweetened almond milk
1/2 cup pure maple syrup
3 Tbs. almond butter, slightly melted
1/4 cup walnuts, chopped
1 tsp. baking powder
3 tsp. ground cinnamon
1 tsp. ground ginger
1/2 tsp. ground allspice
1/4 tsp. ground nutmeg
Coconut oil for greasing pan
2 Tbs. ground flax
INSTRUCTIONS
- Preheat oven to 375F degrees. Grease muffin tin well with coconut oil.
- In a small saucepan, add the 1/4 cup of almond butter and melt slightly. You can also do this in a microwave.
- Combine all the ingredients for the muffins in a large bowl. Mix fully so the almond butter and banana are well incorporated.
- Pour mixture into muffin tin and fill almost to the brim, leaving about 1/2 inch of room. Bake for 25-30 minutes or until edges begin to brown. Allow to cool for about 10 minutes before removing from the pan.
P U M P K I N – S P I C E C O O K I E S
INGREDIENTS
2 1/2 cups almond meal
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1/4 tsp. ground ginger
1/2 tsp. fine sea salt
3 Tbs. coconut oil, slightly melted
2 organic free-range eggs
1/2 cup organic pumpkin puree
6 Tbs. pure maple syrup
2 tsp. pure vanilla extract
1/2 cup organic dark chocolate chips
1/2 cup crushed walnuts
INSTRUCTIONS
- Preheat the oven to 350F degrees and line a baking sheet with parchment paper.
- In a medium bowl, mix together the almond meal, baking soda, spices, and salt.
- In a small bowl, beat the eggs. Stir in the coconut oil, pumpkin puree, pure maple syrup, and vanilla extract.
- Add the wet ingredients to the dry ingredients and mix until well incorporated. Stir in chocolate chips and walnuts.
- Place dough in the freezer for 15 minutes to set.
- Using a small cookie scoop or spoon, drop 1 1/2 inch balls of dough on a baking sheet lined with parchment paper. Space cookies about 1 1/2 inches apart.
- Bake for 15 minutes or until lightly browned. Remove from oven and cool on a wire rack before enjoying.
P U M P K I N C H A I L A T T E
INGREDIENTS
1 tea bag chai or herbal tea
1 1/2 tablespoon unsweetened pumpkin purée
2 tsp. honey, or to taste
6 oz. almond milk
INSTRUCTIONS
- For hot: Steep tea in 6 oz of water. Once steeped, stir in pumpkin purée and honey. Top with warmed almond milk.
- For cold: Brew tea per instructions on package. Add honey and allow to cool. Once chilled, stir in pumpkin purée. Pour over ice and top with almond milk.
P U M P K I N – S P I C E C O F F E E C A K E
INGREDIENTS
TOPPING INGREDIENTS
¾ cup of your favorite unsalted nuts, finely chopped (pecans and walnuts used here)
½ cup almond or rice flour
¼ cup coconut sugar or organic cane sugar
1 tsp. cinnamon
¼ tsp. sea salt
2 Tbs. coconut oil
CAKE INGREDIENTS
½ cup unsweetened nut milk
1 Tbs. apple cider vinegar
¾ cup canned pumpkin
½ cup maple syrup
1 tsp. baking soda
1 tsp. cinnamon
1 tsp. nutmeg
¼ cup melted coconut oil, plus extra to oil pan
1 ⅔ cups rice or almond flour
1 tsp. baking powder
¼ tsp. ground cardamom
½ tsp. sea salt
INSTRUCTIONS
- Preheat oven to 350 degrees and lightly oil a 9-inch springform pan or other cake pan.
- Topping: Combine nuts, almond flour, sugar, cinnamon, and sea salt in a small bowl. Add in coconut oil until a crumbly mixture is formed; set aside.
- In a liquid measuring cup, stir apple cider vinegar into unsweetened nut milk and let sit 2-5 minutes.
- In a large mixing bowl, whisk pumpkin, maple syrup, and coconut oil. Stir in nut milk and vinegar mixture until well blended and set aside.
- In a separate medium bowl, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, cardamom, and sea salt.
- Slowly add dry ingredients into pumpkin mixture, 1/3 of the mixture at a time, and stir by hand until all ingredients are incorporated, being careful not to overmix. Immediately pour batter into the cake pan and sprinkle with topping.
- Bake 40 minutes, or until a toothpick inserted into the center comes out clean. Remove from oven and place on a cooling rack for 20 minutes before removing from pan.
P U M P K I N – S P I C E P I E
(makes one 9-inch pie)
INGREDIENTS
Crust Ingredients:
1 cup oats
1 cup almonds
⅓ cup coconut oil
¼ cup maple syrup
½ tsp. sea salt
1 tsp. cinnamon
¼ tsp. nutmeg
½ tsp. cardamom
Filling Ingredients:
1 15-oz. can organic pumpkin puree
¾ cup maple syrup
2 large eggs, beaten (*for egg substitute, whisk 1 Tbs. ground flax or chia seeds with 3 Tbs. water)
1 ½ Tbs. arrowroot powder
1 tsp. cinnamon
½ tsp. ginger
¼ tsp. freshly grated nutmeg
¼ tsp. ground cloves
½ tsp. sea salt
1 cup whole milk, almond milk or coconut milk
INSTRUCTIONS
- Preheat oven to 425 degrees.
- To make the crust, add almonds to a food processor and pulse until it becomes a coarse meal. Add remaining crust ingredients and pulse together until oats are coarsely ground and mixture is thoroughly combined.
- Using your hands, spread and press the crust mixture into a 9-inch tart pan, working the dough up the sides. Set aside.
- In a small bowl, combine arrowroot, cinnamon, ginger, nutmeg, cloves and sea salt. In a large bowl, whisk together eggs or flax/chia substitute, pumpkin puree, maple syrup and spice mixture until well blended. Gradually stir in milk.
- Pour the filling into the prepared crust and place in oven. Bake for 15 minutes at 425 degrees, reduce heat to 350 degrees and bake for an additional 40-50 minutes or until toothpick comes out clean. Cool to room temperature on a cooling rack for 2 hours or until ready to serve.
- To serve, carefully remove outer shell of tart pan, slice, top with whipped coconut cream and enjoy!
- Whipped Vanilla Coconut Cream: Place metal bowl in freezer for 10 minutes. Remove from freezer and add 1 c. coconut milk and 1 Tbs. coconut sugar and 1 tsp. bourbon vanilla bean paste. Whisk on high with a handheld mixer until stiff peaks begin to form.
P U M P K I N S M O O T H I E B O W L
INGREDIENTS
1/2 cup cooked and pureed sugar-pumpkin flesh (can be from the can, too), chilled
1 frozen banana
3 dates pitted and chopped (if you don’t have a powerful blender, soak the dates for 30 minutes before blending)
2 Tbs. sunflower-seed butter
2 Tbs. chia seeds
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. ground cloves
1/8 tsp. ground allspice
1/8 tsp. ground ginger
1 cup unsweetened almond milk
2 Tbs. pumpkin seeds
2 Tbs. pecans, roughly chopped
2 Tbs. unsweetened coconut flakes
2 Tbs. cacao nibs
2 tsp. pure maple syrup to drizzle
Pinch of ground cinnamon
INSTRUCTIONS
- Place all of the ingredients for the smoothie (first 11 ingredients) into a high-speed blender and whirl away until smooth.
- Divide the smoothie between two bowls.
- Sprinkle the toppings (last six ingredients) between the bowls. Enjoy!
For more healthy, crowd-pleasing recipes, head to the B3 Kitchen.
