Super Easy Sweet Potato & Spinach Quinoa Cakes

Super Easy Sweet Potato & Spinach Quinoa Cakes

These sweet potato and spinach quinoa cakes are a great little recipe that can be whipped as a nutritious lunch or dinner. Quinoa is a classified as a seed and as such is naturally gluten free. It’s a great source of protein and is in fact a complete protein containing all 9 essential amino acids. It’s also a fantastic source of fibre and minerals potassium, magnesium, zinc and iron. You can easily adapt this recipe to ingredients you have on hand or in season. Sweet potato can be swapped for regular potato or pumpkin, and spinach can be substituted for any other dark leafy greens such a chard, kale or collard greens. You can also change up the spices to your liking. Enjoy these quinoa cakes warm with green side salad, as part of a nourish bowl or simply on their own as a snack. Enjoy!   Sweet Potato & Spinach Quinoa Fritters

 Sweet Potato & Spinach Quinoa Fritters

Sweet Potato & Spinach Quinoa Cakes

Serves: 2
Prep time: 30 minutes  Bake time: 20 to 30 minutes

2 cups cooked quinoa
1 cup (250g) cooked sweet potato, mashed (1 large sweet potato)
3 cups (120g) spinach (approximately 10 leaves)
1 Tbsp chickpea flour
1/4 cup almond meal
1 tsp ground turmeric
1 tsp ground paprika
1 tsp garlic powder
1 tsp onion powder
salt + pepper

Cook the quinoa according to the pack instructions (1 cup uncooked quinoa = 2 cups cooked).

To make the mashed kumara, place whole sweet potato in oven for 1 hour, remove skin and mash. Alternatively, peel sweet potato and chop into pieces. Place in a pan, cover with water and bring to boil. Simmer until kumara pieces are soft, drain and mash.

Prepare the spinach by washing well, then cutting into fine strips.

Preheat oven to 180ºC fan bake.

Combine all the ingredients in a large mixing bowl. Shape into patties and place on a lined oven tray.

Bake patties for 20 to 30 minutes, until patties are heated through and have a nice golden crust.

Serve with a large side salad and your favourite hummus or dressing.

Patties will keep for up to 5 days in a sealed container in the fridge, and can be enjoyed warm or cold.

 

 

Sweet Potato & Spinach Quinoa Fritters
Sweet Potato & Spinach Quinoa Fritters
Creamy Avocado & Kale Salad with Crispy Chickpeas

Creamy Avocado & Kale Salad with Crispy Chickpeas

 

Today I’m sharing my favourite kale salad that’s been on high repeat this summer. It has a deliciously creamy dressing made from massaging avocado into the kale, which also softens the leaves making them easier to eat and digest. Add in cherry tomatoes, chopped cucumber, sauerkraut and crispy chickpeas and you have the most delicious salad.

This is an easily adaptable recipe so if you don’t have all the ingredients you can usually sub in something else and it will still work. That said, the one ingredient you can’t really sub is the avocado. This is because it forms the base of this salads creamy dressing and there isn’t really a good substitute for an avocado used in this way.

I should also mention that avocado provides a good dose of healthy fats, kale brings a hefty dose of antioxidants and doubles down on the fibre. Sauerkraut brings the probiotics and chickpeas provide a delicious plant based protein element. I think this might just be the perfect salad!

In terms of substitutions, if you don’t have any kale or are simply not a fan, then by all means swap it out for your favourite lettuce leaves. If you’re not a cucumber fan then swap it for any other crunchy salad vegetable such as sugar snap peas, celery or radish. Cherry tomatoes should be fairly easy to find, but if you need to sub these then you could use sun-dried tomatoes, fresh strawberries or even peach slices. And if you can’t be bothered making your own crispy chickpeas you can simply buy them or substitute for some crispy seed crackers.

Enjoy!

 

Creamy Avocado & Kale Salad with Crispy Chickpeas

Serves: 2
Prep time: 30 minutes Bake time: 10 minutes (optional)

2 extra large handfuls of curly kale or cavalo nero
1 ripe avocado
1 lemon, juiced (or 2 Tbsp apple cider vinegar)
2 Tbsp nutritional yeast
salt + pepper
1/4 cup sauerkraut
1/4 telegraph cucumber
1 handful of cherry or heirloom tomatoes
2 handfuls crispy chickpeas (store bought or see recipe below)
2 Tbsp hemp seeds (optional)

If making your own crispy chickpeas follow the instructions below.

Wash the kale well, break into bite sized pieces and place in a large mixing bowl.

Remove the skin and stone from the avocado and add to the bowl along with the lemon juice and nutritional yeast.

Season with salt and pepper, then use your hands to massge it all together. You’re aiming to create a creamy dressing by mixing the avocado, lemon juice and nutritional yeast, while massaging the kale to make it easier to eat.

Wash and cut the cucumber into bite sized chunks and wash and cut the cherry tomatoes in half. Fold both through the salad along with the crispy chickpeas.

Sprinkle with hemp seeds if desired and serve.

Salad will keep in a sealed container in the fridge for up to 3 days, but the chickpeas will lose their crunch so if possible only add them right before you wish to eat the salad.

 

Crispy Chickpeas
1 can chickpeas
2 tsp avocado, macadamia or coconut oil
1 tsp curry powder
pinch of pink Himalayan salt

Preheat the oven to 180ºC fan bake. Drain the chickpeas, rinse and pat dry with a clean tea towel.

Transfer the chickpeas to a small bowl and toss with oil, curry powder and salt. Place the chickpeas on a baking tray and cook in the centre of the oven for 10 to 15 minutes until crispy.

 

Easy Strawberry Ripple Ice Cream (Vegan Low Sugar Recipe)

Easy Strawberry Ripple Ice Cream (Vegan Low Sugar Recipe)

Strawberry Ripple Ice Cream (Vegan, No Churn)

 

Hello! It feels like ages since my last post, and to be honest it kind of has been. Since then we’ve had Christmas and New Years, said goodbye to 2020 (at last), and are now in the midst of our summer holidays. We’ve spent a week down in Queenstown with friends, lots of chill time at home as well as getting things sorted for our house renovation, and now we’re up at Omaha (a beautiful NZ beach) with family.

Because we’re in the middle of summer here it seemed fitting that my first post for 2021 be an ice cream recipe. I don’t own an ice cream machine (mainly because we barely have enough room in our kitchen for my blender), so this strawberry ripple ice cream is one of those super simple, no churn ice cream recipes that almost anyone can make.

 

 

What I love most about this strawberry ripple ice cream recipe is that it only uses 3 ingredients: strawberries, pure maple syrup and unsweetened coconut yoghurt. Of course, you can get a bit fancy and add extra flavourings like vanilla, ginger or cardamom. You can swap out the strawberries for any other type of berries in season or your freezer, combine different varieties, or even add stone fruits into the mix to make a mixed fruit version. So far I’ve made this recipe with both raspberries and blueberries and it’s turned out beautifully.

The trick to getting a nice smooth ice cream without an ice cream machine is all in the blending. Once you’ve blended it all up and put it in the freezer to start the freezing process, keep checking on it and when it’s nearly frozen pull it out and blend it again. This breaks up any ice crystals and creates a nice smooth consistency. Depending on how much patience you have you can repeat this process multiple times, but if you’re short on time (or patience) you can get away with doing it just the once. Just be sure to wait until you’re done with the blending before you swirl the ripple through.

Of course, if you have an ice cream machine by all means use it with this recipe as you will get an even smoother, creamer ice cream!

Strawberry Ripple Ice Cream (Vegan)
Strawberry Ripple Ice Cream (Vegan)

 

No Churn Strawberry Ripple Ice Cream (Vegan)

Makes: 1 batch
Prep time: 30 minutes Chill time: 2 hours

600g strawberries (fresh or frozen)
6 Tbsp pure maple syrup
1/2 tsp vanilla powder (optional – see below for other suggestions)
600g unsweetened coconut yoghurt

Topping Suggestions
Freeze dried strawberries
Raw cacao nibs
Raw chocolate
Waffle cones
Caramel popcorn

Other Flavouring Suggestions
1 tsp freshly grated ginger
1 tsp ground cinnamon or cardamom
Raw cacao nibs
Chocolate chips

Place the strawberries, maple syrup and vanilla in a small pan and heat over medium until mixture starts to bubble. Cook another 5 minutes then turn off heat and leave to cool.

Place the cooled strawberry mixture in a high speed blender or food processor and blend until smooth.

Pour the yoghurt into a large mixing bowl, add two thirds of the strawberry puree and fold together. Set the remaining strawberry puree aside in the fridge.

Pour the yoghurt mixture into a freezer proof container and place in the freezer to chill (if using an ice cream machine put the mix in at this point).

When the mixture in the freezer is nearly set, remove it and blend it all up again until smooth. Repeat this as many times as you like, although two or three times is usually enough. After the final blend pour the ice cream mixture into a freezer proof loaf pan or baking tin, pour over the remaining strawberry puree and swirl it through the mix with a spoon. Return the ice cream to the fridge and chill until firm.

This ice cream will keep covered in the freezer for up to 2 months.

 

 

Strawberry Ripple Ice Cream
Strawberry Ripple Ice Cream (Vegan /No churn recipe)
Strawberry Ripple Ice Cream

Chocolate Oreo Swoonuts (Gluten Free & Vegan)

Chocolate Oreo Swoonuts (Gluten Free & Vegan)

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

What’s A Swoonut?

Let’ start with the short definition. A swoonut is a baked cake donut that’s dairy, gluten and refined sugar free.

If the word “swoonuts” appeared in a dictionary, it would look something like this:

Swoonuts [swoon-nuhts]

noun

  1. a small cake of sweetened dough, baked, typically shaped like a ring.
  2. a donut that is dairy, gluten, and refined sugar free.
  3. the best doughnuts you’ll ever eat!

As for the long definition, here you go: swoonuts are everything a good donut should be! They have a heavenly, melt-in-your mouth, cake-like texture, that stays fresh and moist for days. The donut itself must have a delicious flavour that glaze and toppings merely enhance, not compensate for. And if you choose to add glaze and toppings, they must be applied generously. Swoonuts proudly sit on the healthy side of the donut scale, yet are still considered a delicious, indulgent treat.

Phew!

Now that we all know what I’m talking about when I say “swoonut”, I probably don’t need to do any further convincing of why you need to make them…right? 😉

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

History Of The Swoonut

I posted the original swoonut recipe, Spiced Vanilla Cake Donuts, way back in August 2017. They were such a hit that I followed them up with an even more decadent Chocolate Swoonut a couple of months later.

Both of these original recipes are dairy, gluten/grain free (depending on what flour you choose), and refined sugar free. But they do contain eggs, so my next challenge was to create a swoonut that was completely vegan.

In May 2018 I posted the first completely vegan swoonut which used peanut butter as the egg replacement. These Vegan Chocolate Peanut Butter Swoonuts have an incredibly smooth, velvety texture with a deliciously rich chocolate flavour.

Next came Red Velvet Swoonuts with Cashew Creme Frosting, which use beetroot to create the iconic red velvet crumb. And then came Christmas Spice Swoonuts with Cinnamon Orange Glaze, which combine all the spices and flavours found in traditional Christmas cake and Christmas spice cookies!

In March 2019, I realised there were no fruity swoonuts so I created these Lemon & Poppy Seed Swoonuts, which have just the right balance of tangy citrus to sweet cake donut, dotted with poppy seeds for a hint of nuttiness.

That brings us to present day and these Chocolate Oreo Swoonuts  –  which might just be the most ULTIMATE swoonut to date.

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

What Makes These Chocolate Oreo Swoonuts So Special?

For starters, these new Chocolate Oreo Swoonuts are completely gluten free and vegan. They’re comparatively lower in sugar than regular cake donuts, and the sugar they do contain is unrefined.

These swoonuts are baked, not fried, so they’re not soaked with oil and much better for you.

Lastly, like all swoonuts, they have a velvety, melt in your mouth cake texture with a truly decadent, chocolate flavour.

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

How To Bake The Perfect Swoonut

The trick to achieving the perfect texture for these swoonuts is slightly under baking them. To do this, simply take them out of the oven when they’re just firm to touch and a knife comes out mostly clean with the odd crumb.

Swoonuts will continue to cook for at least another 30 seconds once they’re out of the oven, which will bring them to the perfect, melt-in-the-mouth texture.

If you bake a donut too long it will be hard and dry and are taste nowhere near as good. So be sure to use a timer when baking these swoonuts so you can check them around the 10 minute mark. They’ll likely need another minute or two depending on your oven, but probably not much more.

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

Let’s Not Forget About The Toppings!

One of the best things about these Chocolate Oreo Swoonuts is they’re delicious straight from the oven, without any toppings at all!

But if you want the full Oreo experience, dip them in the simple glaze recipe below and top them with crushed Oreo cookies.

One thing to note is, store-bought Oreo cookies are vegan but not gluten or refined sugar free. So if you want your Chocolate Oreo Swoonuts to be completely gluten free, you can make your own Oreo cookies using my Oreo Cookie recipe here.

But one more thing to note, my Oreo Cookie recipe does contain eggs. So if you need a gluten free AND vegan Oreo cookie, you’ll have to watch this space because I’m still working on that recipe!

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

 

I hope you love these vegan, Chocolate Oreo Swoonuts, and if you make them, be sure to tell me what you think in the comments below! Enjoy.

Chocolate Oreo Swoonuts (Vegan)

Makes: 12 donuts
Prep time: 20 minutes Bake time: 12-14 minutes

Dry Ingredients 
50g rice or buckwheat flour
50g ground almonds
50g coconut flour
50g raw cacao powder (or dutch process cocoa for extra dark swoonuts)
75g coconut sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp vanilla powder (optional)
1/2 tsp pink Himalayan salt

Wet Ingredients
125g smooth nut butter (I used chocolate chocolate hazelnut butter)
100g coconut yoghurt
200ml plant milk
3 Tbsp rice syrup, raw honey or pure maple syrup
3 Tbsp coconut oil, melted

Simple Glaze
1 cup icing sugar (I used powdered coconut sugar for the caramel glaze)
1 Tbsp coconut oil
1 Tbsp pure maple syrup, rice syrup or raw honey
1 Tbsp plant milk

Topping Suggestions
Crushed Oreo cookies (store bought or homemade)
Raw cacao nibs
Raw chocolate

 

Preheat the oven to 170ºC fan bake (190ºC conventional). Lightly grease a non-stick donut pan with coconut oil. If you don’t have a donut pan you can also bake these as muffins.

Gently melt the coconut oil if solid.

Place all the dry ingredients into a mixing bowl and stir until evenly combined.

Place all the wet ingredients, except the coconut oil, into another bowl and whisk until combined. Pour the wet ingredients into the dry and stir until combined, then add the coconut oil and mix to combine.

Drop spoonfuls of donut mixture into the pan and spread evenly to fill the holes 3/4 full, alternatively pipe the mix into the donut holes for a really even, smooth donut.

Place the donut tray in the centre of the oven and bake for 12 to 14 minutes. The secret to a good baked donut is not over-baking them. You want them to be just baked through so they stay lovely and soft on the inside.

The donuts are ready when they bounce back when lightly pressed and a knife inserted comes out clean.

Remove the donuts from the oven and allow to rest a few minutes before tipping them out onto a wire rack. They should come out easily. If not, try gently teasing the donut sides while holding the tray upside down.

Allow the donuts to cool completely before dipping in glaze and sprinkling with toppings.

Store the donuts in a sealed container at room temperature for up to 5 days, or freeze up to 1 month.

To make the glaze: place all the ingredients in a small bowl and stir until well combined. For a white glaze use white icing sugar and rice syrup, and for a caramel glaze use powdered coconut sugar and pure maple syrup.

To dip the donuts in glaze: set a wire rack over a sheet of baking paper to catch the drips. Place the glaze in a small bowl and dip the round side of the donuts, then place on the wire rack. If using crushed oreos as the topping, press them into the glaze. For an extra thick coat you can also double dip the donuts. Excess glaze caught on the baking paper can be reused. Simply combine the leftover glaze then pour onto a lined tray and place in the freeze to set.

 

Chocolate Oreo Swoonuts (Vegan + Gluten Free)

Kumara Chickpea Cakes with Dukkah Avocado (Vegan, Gluten + Sugar Free)

Kumara Chickpea Cakes with Dukkah Avocado (Vegan, Gluten + Sugar Free)

Sweet Potato Chickpea Cakes with Dukkah Avocado

 

Inspired By Our Local Deli

The inspiration for these Kumara Chickpea Cakes with Dukkah Crusted Avocado came from the same local deli that inspired me to recreate their amazing Moroccan Carrot & Kale Salad with Preserved Lemon & Sumac Dressing.

As well as amazing salads, the deli makes a variety of pies, pastries and hash cakes, and their vegan sweet potato and chickpea hash cake is SO good I’m guilty of popping in just to see if they have them.

 

What’s So Good About These Kumara Chickpea Cakes?

These are not your average hash cakes.

For starters, they’re made with kumara (sweet potato) instead of regular potatoes, and kumara have so many amazing health benefits that you can read more about below.

These hash cakes are also contain a rainbow of vegetables such as roasted red and brown onion, garlic, spinach, kumara, and of course, chickpeas!

Whether it’s the combination of roasted vegetables and chickpeas, the dukkah crusted avocado on top, or the spoonful of home made sweet chutney in the between they’re the best hash cakes I’ve ever eaten! And they inspired me to recreate my own version to share with you.

 

Benefits of Kumara (Sweet Potato)

Sweet potatoes have been applauded for their nutritional benefits for years and it’s easy to see why. They’re very high in beta-carotene which converts to vitamin A in the body. Vitamin A is a powerful antioxidant important for maintaining eye sight, as well as anti-ageing and disease prevention. Beta-carotene also gives orange sweet potatoes their colour.

These humble root vegetables are also a great source of vitamin C (another powerful antioxidant), vitamins B3, B5 and B6, and minerals manganese, magnesium, potassium and copper.

Despite their sweet flavour, sweet potatoes rate low on the glycemic scale due to their high fibre content which slows the absorption of any sugars present.

 

Sweet Potato Chickpea Cakes with Dukkah Avocado

 

More Sweet Potato Recipes

Sweet potato is such a versatile vegetable that’s easily used in savoury or sweet recipes.

For example, this Maple Roasted Kumara and Spinach Salad with Fresh Ginger and Seeds is an easy throw together salad that really packs a flavour punch and never fails to get compliments when I take it to gatherings.

These Spiced Sweet Potato Pancakes use the natural sweetness of sweet potatoes so that no added sugar is required. They make a great breakfast option if you’re on a sugar free diet or participating in my 10 Day Sugar Cleanse program.

If you like rich and decadent, these Sweet Potato Chocolate Brownies definitely fit the bill. They’re super dense and fudgey with a rich chocolate flavour thanks to a full cup of raw cacao powder. Or for a completely sugar free treat try this Sweet Potato Chocolate Mousse that will satisfy chocolate cravings without leaving you on a sugar high.

 

Benefits of Chickpeas

Chickpeas (also called garbanzo beans) are a great source of plant based protein, complex carbohydrates and fibre.

Fibre is essential for digestive health, and because it leaves you feeling full for longer (as does protein), it can help curb cravings and prevent over eating.

Complex carbohydrates are the ideal type of fuel for your body because they’re slow burning which means no unwanted blood sugar spikes and a sustained fuel source over a longer period.

Chickpeas are also high in betacarotene, vitamin A and zinc, which are beneficial for eyes and skin. They’re a fantastic plant based source of calcium, magnesium, vitamin K and manganese, which are all important for bone and cartilage health.

 

Chickpea Recipes To Try

One of my all time favourite ways to cook chickpeas (which I do on a weekly basis) is to drain a can of chickpea, toss with spices and bake them in the oven until crisp. You can then eat them as a snack, sprinkle them over a salad or use them in these 2 hour baked Caramelised Sweet Potatoes with Crispy Chickpeas &  Creamy Cashew Sauce.

Some other great chickpea recipes are these fragrant Chickpea and Spinach Patties which are packed full of spinach, carrot, zucchini and parsley, or these Collard Greens Falafel Wraps which are filled with nutty green chickpea felafel, fresh vegetables and tahini sauce.

 

Sweet Potato Chickpea Cakes with Dukkah Crusted Avocado

 

Dukkah Crusted Avocado

I wish I could say dukkah crusted avocado was my idea, but full credit to whoever invented it because it’s genius. Crunchy, spiced dukkah combines so perfectly with the mellow, creamy flavours of avocado, it really is a match made in heaven.

Of course, the avocado topper is completely optional. But if you have the ingredients on hand it only take a couple of extra minutes and really turns these chickpea cakes into something special.

To serve, top the chickpea cakes with a spoonful of your favourite kraut, kimchi or chutney, a couple of slices of dukkah crusted avocado and fresh greens for the ultimate whole food, plant based meal that’s completely gluten/grain and sugar free.

 

I hope you love these Kumara Chickpea Cakes, and if you make them be sure to leave me a comment down below and tell me what you think!

Enjoy!

 

Kumara Chickpea Cakes with Dukkah Avocado (Vegan, Gluten + Sugar Free)

Makes: 6
Prep time: 30 minutes Cook time: 45 minutes

2 large sweet potato
1 red onion
1 brown onion
4 cloves garlic
2 Tbsp avocado/macadamia/coconut oil
1 bunch of rainbow chard/silverbeet or spinach
2 cans chickpeas (or 2 cups freshly cooked chickpeas)
2 Tbsp curry powder
1/2 tsp cinnamon
pinch nutmeg
pink Himalayan salt & black pepper

Dukkah Crusted Avocado
1 ripe avocado
2 Tbsp dukkah (store bought or homemade)

To Serve
Green leaves (I used beetroot leaves)
Kraut/Kimchi/Chutney (optional)

 

Preheat the oven to 180ºC fan bake. Place the sweet potatoes on a lined oven tray and spike a couple of holes over the top with a sharp knife. Place the tray into the centre of the oven and bake for 1 hour, or until you can easily pierce through the sweet potato with a small knife. 

While the sweet potato are baking, prep the onions and garlic. Peel the onions, chop in half then into thirds. Leave the skin on the garlic but remove excess. Toss the onion and garlic with 1 Tbsp of oil, place on a lined oven tray and bake for 30 minutes, or until the onion has softened and started to caramelise round the edges. You’re also aiming for the garlic to be roasted.

Drain and wash the chickpeas and set aside.

Wash the chard/silverbeet/spinach and finely slice. Wash the parsley and coriander and roughly chop.

Combine half the chickpeas, one sweet potato (skin removed), garlic (skin removed), curry powder, salt and pepper in a food processor and blend until it just comes together but is still a bit lumpy.

Scoop the mix into a large mixing bowl and add the remaining ingredients, breaking the second sweet potato into bite sized chunk. Stir well to combine.

Form the mixture into 6 cakes using a round cylinder if you have one, if not just use your hands .

Heat 1 Tbsp of oil in a fry pan and fry the chickpea cakes until the top and bottom turn a golden brown. Transfer to a lined baking sheet and bake for 30 minutes, or until fully heated through.

While the chickpea cakes are cooking make the avocado. Place the dukkah into a small bowl. Remove the skin and stone from the avocado and cut into slices. Dip the slices in the dukkah and toss until full coated.

Serve the chickpea cakes warm, topped with a spoonful of your favourite kraut, kimchi or chutney, a couple of slices of dukkah crusted avocado and fresh greens.

Store any leftover chickpea cakes in a sealed container in the fridge for up to 5 days.

 

Sweet Potato Chickpea Cakes with Dukkah Avocado

Inspired Desserts E-Book

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F R E E   D O W N L O A D

7 Healthy Pumpkin Recipes You Need To Make This Autumn/Fall

7 Healthy Pumpkin Recipes You Need To Make This Autumn/Fall

Photo by Jasmine Coro on Unsplash

 

Today I’m sharing 7 of my favourite, healthy pumpkin recipes with you to keep you inspired this pumpkin season!

Pumpkins are traditionally harvested in Autumn through to early winter. In the U.S. and Canada this coincides with Halloween and Thanksgiving which means pumpkin season is often associated with jack-o-lanterns, pumpkin pie, and all things pumpkin spice!

Here in NZ we have a number of different varieties of pumpkin, many of which are available all year round. But we do tend to eat pumpkins mainly in the colder months which means lots of warming soups, vegetable bakes and pumpkin pie lattes.

Despite finding pumpkins in the vegetable section of the supermarket, these winter squash are in fact classified as a fruit because they contain seeds in their centre. But unlike most common fruits, pumpkins are nowhere near as sweet because they contain barely any fructose at all.

Pumpkins are considered a fibre-rich carbohyrdate made up mostly of water, as such they only contain a minimal amount of protein and fat.

Their nutritional value mainly comes from their high vitamin A content in the form of beta-carotene, a carotenoid that gives them their orange colour. Beta-carotene converts to vitamin A in the body and helps maintain healthy skin and eyes. Beta-carotene is also an important disease preventing antioxidant that aids in the repair of oxidative stress. Pumpkins are also abundant in vitamins C and E, potassium, riboflavin, copper, and manganese.

So without further ado, here are my top 7 pumpkin recipes that you need to make this pumpkin season:

 

Pumpkin & Kumara Soup with Crunchy Cauliflower & Popped Lentils

 

Pumpkin & Kumara Soup with Spiced Cauliflower & Popped Lentils

Starting off this pumpkin recipe round up is this beautifully thick and creamy Pumpkin & Kumara Soup. This soup is full of amazing spices such as turmeric, ginger, cinnamon and garlic, which mean it’s deliciously warming while also providing some powerful anti-inflammatory, calming and restorative qualities.

The secret to the amazing texture of this soup is all in the cooking. By using roasted pumpkin and kumara (sweet potato) you create the perfect base for a super smooth, thick soup. It also means it’s very filling while still very light on the digestion because it’s made simply of blended vegetables.

Oven roasted, crunchy, spiced cauliflower and popped lentil toppings provide a delicious contrast in texture, as well as an element of plant protein to this vegan, grain, and sugar free recipe, which also happens to be 10 Day Sugar Cleanse approved.

 

Pumpkin Pancakes

Caramelised Pumpkin Pancakes

If you’re a pumpkin pie lover then you’ll adore these Pumpkin Pancakes! They have such a lovely soft texture with a sweet caramelised, pumpkin pie flavour. Best of all, you’d never guess they’re sweetened solely with pumpkin!

The secret to their natural caramel flavour is cooking them in coconut oil which gives the pumpkin a caramel-like quality. Add a little ginger and cinnamon to the mix and you have some seriously addictive pumpkin pie pancakes that will fast become a favourite.

I like using butternut squash for this recipe because it has a lovely light flavour and can be much easier to cut than some of the larger varieties of pumpkin. But there really isn’t much difference between a squash and a pumpkin so these pancakes can easily be made with either.

When I created these pumpkin pancakes I wanted a Sugar Cleanse approved recipe, so these pancakes are dairy, grain and sugar free. They’re also perfect for anyone who doesn’t like bananas or can’t eat other kinds of fruit sweetened pancakes.

 

7 Pumpkin Recipes You Need To Make This Fall

 

Roast Pumpkin & Lentil Spinach Salad with a Lemon Chilli Dressing

This was one of the first recipes I created after going completely plant based. Changing my diet inspired me to get more creative in the kitchen, particularly at dinner time, and this Pumpkin and Lentil Salad was the first of my creations that got the thumbs up from my not-so-plant based husband!

This salad combines sweet caramelized pumpkin with nutty brown lentils and a zesty chilli dressing. Best of all, it’s unbelievably easy to whip up! The hardest part is cutting open the pumpkin, from there all you need to do is roast the pumpkin, make the dressing and toss it all together.

You can serve this pumpkin and lentil salad warm or chilled, and it makes the most delicious leftovers. I love prepping a batch at the start of the week so we have lunch/dinner sorted for a couple days, because it’s so great being able to reach into the fridge and find something delicious all ready to eat.

 

7 Pumpkin Recipes You Need To Make This Fall

 

Pumpkin Pie Granola

Pumpkin season definitely can’t go past without a jar full of this wholesome Pumpkin Pie Granola on the breakfast table! A delicious combination of oats, cashews and pecans, combined with pumpkin pie spices, pure maple syrup and golden roasted pumpkin.

Because pumpkin is the main sweetener in this granola it’s a lot lower in sugars than regular granolas, and is naturally packed full of antioxidants, vitamins, minerals and fibre. If you can’t tolerate oats simply swap them for another grain or pseudo grain such as quinoa flakes or buckwheat groats.

Serve this crunchy granola with a dash of milk and dollop of your favourite yogurt, sprinkle it over smoothie bowls or ice cream, or simply eat it by the handful like a trail mix.

 

Pumpkin & Red Lentil Coconut Curry

 

Pumpkin & Red Lentil Coconut Curry

This Pumpkin & Red Lentil Coconut Curry is still one of my go-to, made from scratch weeknight meals. You can whip it up in under 30 minutes and it makes fabulous leftovers for lunch the next day.

It’s completely plant based, gluten/grain, dairy & sugar free, and also just happens to be one of the recipes from the Plant Based Menu in the 10 Day Sugar Cleanse program.

Even though this curry only takes 30 minutes to make, it doesn’t call for any curry paste or store bought sauces. Instead it’s simply a clever combination of fresh vegetables, herbs and spices, and the red lentils make it deliciously thick and creamy while providing a source of plant based protein.

You can adapt this curry to be as spicy or mild as you like with the amount of fresh chillies you add, and likewise, feel free to adapt the vegetables to whatever you have in season or to hand.

 

7 Pumpkin Recipes You Need To Make This Fall

 

Pumpkin Pie Spice Peanut Butter Fudge

A pumpkin recipe roundup wouldn’t be complete without a velvety smooth, no bake fudge recipe!

This moreish Pumpkin Pie Spice Peanut Butter Fudge is packed full of warming pumpkin pie spices with subtle hints of peanut butter, and you’d never guess it’s sweetened solely with pumpkin and rice syrup.

It might just be the easiest fudge you’ll ever make, once you’ve made (or bought) the pumpkin puree, it’s simply a case of combining the remaining ingredients in a blender, pouring it into a tin and then into the fridge to set.

This low sugar fudge recipe is vegan and gluten free, making it the perfect Autumn/Fall treat.

 

7 Pumpkin Recipes You Need To Make This Fall

 

Pumpkin Pie Custard Squares

When the creamy custard filling of a pumpkin pie meets a blondie, this is the result!

A silky smooth custard slice with just a hint of pumpkin spice, it’s hard to believe these treats are sweetened only with pumpkin puree with no additional sweeteners. They’re also gluten and grain free, and vegan.

Find the recipe for these sugar free pumpkin pie custard squares in my Inspired Desserts e-book – Whole Food Sweeteners Edition, which you can download for FREE here.

 

That sums up my round up of the 7 best healthy pumpkin recipes you need to make this Autumn or Fall. I hope you enjoy them and be sure to leave me a comment below and tell me which of these 7 low sugar pumpkin recipes you’ll be making first!

Enjoy!

Inspired Desserts E-Book

Whole Food Sweeteners Edition

F R E E   D O W N L O A D

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