All Things Pumpkin

standard November 23, 2016 Leave a response


Many of my traditional holiday foods are centered around Christmas. Breads, muffins, cookies, candies. Even as a dietitian, there are still some classics that just must be made. I’ve at least got some healthy variations on my family classics to balance out the sugar, and they always get made around an event so they’re not sitting in the house for me to eat all by myself!


While I really don’t get the whole “pumpkin spice” craze, I do love pumpkin-based foods during the holidays. Not just treats, but savory dishes as well. Pumpkin hummus makes a great snack for every day or a party appetizer. And pumpkin smoothies make for a high-protein snack disguised as a decadent treat in flavor. Many of my go-to classic pumpkin dishes for this season are really old recipes from before I had a decent camera or recipe writing skills. Many of my old recipes have zero pictures with them, which I find rather amusing. So I went back and remade a few of them, tweaked the recipes, and added some much needed pictures.


Pumpkin Classics:


And as a bonus, here are some more delicious seasonal favorites featuring pumpkin:



Pumpkin Alfredo

standard November 11, 2016 Leave a response


Risotto may be my all-time favorite food, but pasta is my all time food group. Anything Italian, rich and creamy, hearty and flavorful. The two weeks the husband and I spent in Italy were some of the best of my life due to all the food.

This pumpkin alfredo is inspired by my all time favorite pasta, Isa Chandra’s roasted butternut alfredo. Seriously the dreamiest dish I’ve ever eaten. I took my Sneaky Shells and Cheese sauce, reduced the liquid, added some pumpkin puree, made a few tweaks, and ended up with this beautiful sauce. Creamy and thick, full of hidden veggies and nutrients and flavor. Enjoy simply tossed with pasta or stir in additional veggies or protein to make a heartier meal. My favorite way to enjoy it is with some steamed broccoli, toasted pecans, and dried cranberries. Maybe its a pregnancy thing, but the sweet and savory flavor combination is delightful.


Pumpkin Alfredo

Yield: Serves 8

Calories per serving: 251 kcal


  • 1 T coconut oil
  • 1/2 c carrots, diced
  • 1/2 c broccoli, chopped
  • 1 c cauliflower, chopped
  • 1 c vegetable stock
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 c cashews, soaked
  • 1 c almond milk
  • 1 c canned pumpkin
  • 1 T lemon juice
  • 1/2 c nutritional yeast
  • 1 T white miso paste
  • 32 oz fettuccine or linguine pasta (4 oz per serving)


  1. Heat a large pot of salted water until boiling. Add pasta and cook according to package directions.
  2. Heat 1 T oil in saucepan over medium heat. Add carrots, broccoli, and cauliflower. Season with salt and pepper. Add water. Cook, stirring occasionally, for 8-10 minutes, or until vegetables are soft.
  3. Combine cashews, almond milk, lemon juice, nutritional yeast, miso, pumpkin, and cooked vegetables to a high speed blender and blend until smooth. Taste and adjust seasonings as needed.
  4. Combine sauce and pasta and serve hot. You will have extra sauce.


Per serving: 251 calories, 32 g carbohydrate, 9 g fat, 11 g protein, 339 mg sodium, 4 g sugar


Need more Italian-inspired dishes?


Spiced Pumpkin Doughnuts

standard November 5, 2016 2 responses


I am not a normal late night snacker. Probably because I am usually asleep by 10:00 pm on most nights. But being pregnant has turned me into a tired, hungry person, scrounging for food before I can sleep most nights. In my first trimester, I was on a cereal binge every night before bed. I would get super sick just before I had to sleep, which of course meant I was not going to be able to sleep until I ate something. As the nausea wore off, and the second trimester started, I switched to protein shakes after dinner as a late “dessert,” hoping to ward off any late night hunger strikes.

But sometimes, a girl just needs a doughnut. And since these babies are baked, you can enjoy them for breakfast, dessert, or a midnight snack! A variation on my caramel apple doughnuts, these could also be drenched in caramel sauce instead of cinnamon sugar. Or also enjoyed plain straight from the oven.


Spiced Pumpkin Donuts

Yield: Serves 6

Calories per serving: 206 kcal


  • 1/3 c almond milk
  • 1 T apple cider vinegar
  • 1/2 c gluten free all purpose flour mix
  • 1/2 c almond meal
  • 1 T ground flaxseed
  • 1 1/2 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tso cloves
  • ¼ c coconut sugar
  • 1/2 c pumpkin puree
  • 1 T coconut oil
  • 1 T vegan butter, melted
  • ¼ c sugar + 1 tsp cinnamon for topping


  1. Preheat oven to 425 degrees.
  2. Combine apple cider vinegar and almond milk.
  3. Mix dry ingredients through coconut sugar in a large bowl.
  4. Add coconut oil and pumpkin puree to almond milk mixture.
  5. Add wet ingredients into dry, folding together gently with a spatula.
  6. Grease a doughnut pan with a small amount of coconut oil. Do not skip this step, even if you are using a nonstick pan!
  7. Using a small spoon, gently divide mixture into doughnut pan. Bake for 15 minutes, until they spring back to the touch. Let cool in pan for 5-10 minutes. Run a knife along the edge of the donuts to help release them from the pan.
  8. Mix sugar and cinnamon in a shallow dish.Lightly brush donuts with melted butter. Quickly coat them in cinnamon sugar mixture and place on a cooling rack to set.
Per serving: 206 calories, 27 g carbohydrate, 10 g fat, 4 g protein, 226 mg sodium, 10 g sugar