Pumpkins are not just festive! They can be used for a variety of fall recipes.

Did you know that pumpkins have superpowers? They can be used to substitute egg or oil in muffin, cookies or loaf recipes. When substituting for eggs, use 1/4 cup canned pumpkin for each egg. For oil, use the same amount of pumpkin puree. Below is a delicious recipe for muffins using pumpkin as a substitute for oil.

The buzz words for fall are​ “pumpkin spice” ​everything. Instead of your morning or afternoon pumpkin spice latte which gives you fake energy from sugar and caffeine, try a Power Packed Pumpkin Spice Smoothie!

Last but not least, inside of these festive pumpkins there is a secret snack. Can you guess what it is? The seeds! Roasted pumpkin seeds are a great alternative to chips or popcorn delivering 12 grams of fiber and protein per serving.

 

Wholesome Brown Sugar Oatmeal Muffins

Ingredients:

  • 2 cups old-fashioned rolled oats

  • 1 cup milk (any type)

  • 1/2 cup maple syrup

  • 1/3 cup canned pumpkin puree

  • 2/3 cup light brown sugar (packed)

  • 1 cup all purpose flour

  • 1/2 cup whole wheat flour

  • 1 tps baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp pumpkin pie spice

  • 1/2 tsp salt

Directions:

Preheat oven to 400 degrees. Line 12-cup muffin pan with liners.

Combine oats and milk in a large bowl. Add maple syrup, pumpkin puree, brown sugar and eggs.Stir in all purpose and whole wheat flour, baking powder, baking soda, pumpkin pie spice, and salt. Combine.

Spoon batter into muffin tins and bake for 18-25 minutes. Let muffins cool for 5-10 minutes before serving.

 

Power Packed Pumpkin Spice Smoothie

Ingredients:

  • Yogurt 1/2 cup 2% plain greek yogurt (you can use any percent and can use vanilla instead of plain yogurt)

  • Pumpkin pie filling 1/4 cup

  • 1/4 tsp Pumpkin pie spice (or cinnamon, nutmeg, cardamom)

  • 1/4 tsp Vanilla extract

  • Almond butter 1 heaping tablespoon

  • 1/2 cup milk (any type)

  • Ice

  • Add 1tsp of honey or 1/4 banana for extra sweetness

Directions:

Blend all ingredients and enjoy!

 

Butternut Squash hummus with feta and pomegranate seeds (8 servings)

Ingredients:

  • 1 can chickpeas (15.5 oz)

  • 1 cup roasted butternut squash

  • 1.5 tbsp tahini

  • 1 tbsp olive oil

  • 1 cloves of garlic roasted

  • 1/4 tsp cumin

  • 3 tbs Rose's Lime juice

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1/4 cup crumbled feta cheese

  • 2 tbsp pomegranates

Directions:

Preheat the oven to 350 degrees.
Roast 1 cup of butternut squash for 30 minutes or until cooked through. Cool.

In food processor combine chickpeas, squash, tahini, oil, garlic, lime juice and spices. Mix together until smooth.

Top with crumbled feta and pomegranate. Serve with your favorite crackers.

 

Baked Apple and Pear Crumble

Ingredients:

  • 4 medium/large ripe pears, peeled and sliced

  • 3 medium/large apples, peeled and sliced

  • 1/3 cup packed light or dark brown sugar

  • 1/4 cup all-purpose flour

  • 1 teaspoon pure vanilla extract

  • 1 teaspoon ground cinnamon

  • 1/2 tsp pumpkin pie spice

  • 1/4 teaspoon salt

Topping:

  • 3/4 cup all-purpose flour

  • 1/2 cup packed light or dark brown sugar

  • 1 teaspoon pumpkin pie spice

  • 1/2 cup unsalted butter, cold and cubed

  • 1 cup (80g) old-fashioned whole oats

  • 1 cup chopped walnuts

Directions:

Preheat the oven to 350°F. Lightly grease a 9×13 inch baking pan. Mix all of the filling ingredients together in a large bowl, then spread into the baking pan.

Make the topping:Whisk flour, brown sugar, and cinnamon together in a medium bowl. Cut in the butter until the mixture becomes super crumbly. Stir in the oats. Sprinkle over filling.

Bake for 40-45 minutes or until the topping is golden brown. Remove from the oven and cool for at least 5 minutes before serving. Serve warm, room temperature, or cold.