INSTRUCTIONS

1. Preheat oven to 350°F (180°C). 
2. Lightly grease and flour a loaf pan. 
3. In a medium bowl combine pumpkin puree, egg whites, vegetable oil, water, and sugar. Whisk until well combined. 
4. In another bowl, combine whole wheat flour, cinnamon, nutmeg, ginger, salt, pepper and baking soda. Carefully stir the dry ingredients into the wet mixture until just combined. Do not overmix. 
5. Pour the mixture into the loaf pan. If you feel like, sprinkle some oats on top. 
6. Bake for 45 to 50 minutes. The bread is ready when a toothpick or skewer inserted into the center comes out clean. You want to get that beautiful orange/gold color on the cake, but at the same time you don’t want to bake all the moisture out of it. 

Nutrition Facts 
 
You can easily get 16 slices out of this loaf. If so, each slice will score the following nutrition facts: 91 calories, with just 13 grams of carbs, 3 grams of fat and over 4 grams of protein.

These Personal Pumpkin Pecan Pies are totally vegan, gluten-free, and free of refined sugar so you can indulge without a side of guilt!

Make as is or double the recipe to bring to your next family gathering for the holidays!

Notes:

Make sure the coconut cream is fully combined. If it’s separated, microwave it for a few seconds.  

INSTRUCTIONS:

1. Preheat the oven to 350 degrees. 
2. In a food processor, add oats and pulse until you have a fine powder. Then add pecans and process until the nuts are finely chopped. Then add cinnamon, vanilla, cloves, salt, and maple syrup. Pulse until a dough forms. 
3. Grease a 12-cup muffin pan and scoop ¼ cup of the crust mixture into each cup. Press mixture into bottom and sides of each cup to form a mini pie crust. The mixture may extend beyond the cups of the pan, do your best to keep them even.  
4. Bake for about ten minutes, or until just slightly browned.  
5. Meanwhile, for the filling, mix maple syrup and cornstarch in a large bowl. Once thoroughly combined, whisk in pumpkin puree, coconut cream, vanilla, cinnamon, nutmeg, ginger, cloves, and salt.  
6. Scoop two tablespoons of filling into each mini crust and top with crushed pecan mixture. Then, return to the oven for about 35 minutes or until the outside is brown and the centers are set. 
7. Allow to cool for ten minutes before removing from pan, then place on a wire rack or in the refrigerator to cool for an additional 40 minutes. Serve & enjoy! 

These are a few of the health benefits of everyone’s beloved fall food – pumpkin:

• Rich in Vitamin A
• High antioxidant content
• Packs vitamins for immune boosting
• Vitamin A, Lutein and Zeaxanthin help with eyesight
• Nutrient dense with a low calorie count
• Heart healthy due to Potassium, Vitamin C and Fiber
• Vitamins A, E, and C for healthy, glowing skin

Nutrition Facts in one cup of cooked pumpkin:

• Calories: 49 – Pumpkin is 94% water, which means it’s hydrating, and also low in calories.
• Fat: 0.2 grams
• Protein: 2 grams
• Carbs: 12 grams
• Fiber: 3 grams
• Vitamin A: 245% of the Reference Daily Intake (RDI)
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper: 11% of the RDI
• Manganese: 11% of the RDI
• Vitamin B2: 11% of the RDI
• Vitamin E: 10% of the RDI
• Iron: 8% of the RDI
• Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
• It’s also quite high in beta-carotene, a carotenoid that your body processes into vitamin A.

This Pumpkin Pie Smoothie is a fall staple for me! It’s a healthy, protein packed breakfast – and also a sweet tooth satisfying dessert! This smoothie is creamy, protein-packed, and tastes just like you’re biting into a slice of pumpkin pie!

NOTES:

• Using a frozen banana is great for keeping your smoothie cold, without adding ice which can mess up the consistency.
• Peel your ripe bananas, coat them in some kind of citrus like lemon juice or orange juice to prevent browning, and freeze them in a freezer safe container.
• I used oat milk, but if you prefer almond milk that will work too. You can also sub half of the milk for yogurt or coconut yogurt if you want it creamier. 
• I sometimes use ½ tablespoon of maple syrup to make it sweeter, but this recipe uses vanilla extract which gives it enough sweetness for me. Alternatively, you could add a date for more sweetness.
• If you don’t have pumpkin pie spice on hand, use a pinch each of nutmeg, ginger, and allspice instead.
• Feel free to add more oat milk or milk of your choice if it’s not blending well. 
• Add your liquid to the blender first for easier blending. 
• Optional add ons: hemp seeds, chia seeds, flaxseed meal.

INSTRUCTIONS:

• Blend all ingredients until smooth. Serve & enjoy!