Vegan Pumpkin Pecan Pie + Coconut Oil Crust

     Halloween is just a few days away and pumpkins are everywhere! This can only mean one thing....PUMPKN PIE!!! I love pumpkin pie and every year I cannot wait to make them! This recipe is different because it has a bit of a pecan-pie topping on it! Its super delicious, totally vegan and perfect for Fall!

    Most pumpkin pie recipes call for evaporated milk and/or eggs, but this recipe doesn't need either one! It has very few ingredients, but a ton of flavor! I love the addition of pecans on the top because it has great texture to the pie! The crust is the flakiest vegan crust I've ever made or tried! Its great for pies, cobblers, or pie-crust cookies!

Ingredients:
(Crust)
1 1/4 c Flour
1 tsp Salt
1/2  cup Coconut Oil (Solid)
3-4 TBS Cold Water

(Filling)
1 15 oz Can Pumpkin Puree
1/2 c Maple Syrup
3 TBS Flour
2 TBS Pumpkin Pie Spice
1 tsp Vanilla
1/4 c Almond Milk

(Topping)
3 TBS Coconut Oil
3/4 c Pecans
1/2 c Brown Sugar
4 TBS Maple Syrup
2 TBS Flour
Pinch of Salt

     Start by making the crust. Make sure the coconut oil is fairly solid, you don't want it to be liquid at all. Mix the dry ingredients together and then use a fork to 'cut' the coconut oil into the flour-mix.

    Then, slowly add the cold water until a dough forms. Place it in the fridge while we move on to the pumpkin pie filling!

     Add all the ingredients to a bowl and mix it well. The coconut oil here can be melted or at room temp.

 

     Keep in mind that, the more pumpkin pie spice you add, the darker the pie will be. I added quite a bit, so my pie is fairly dark, but extra flavorful!

     Now, its time to roll out the dough! Roll it out to fit your greased pie dish on a floured surface. Then, place the dough into the pie pan and clean up the edges.

 

It doesn't have to be perfect, rustic is pretty too! Now, pour in the pumpkin pie filling.

     You could bake it right now, but this is a pumpkin PECAN pie, so we aren't done yet! Lets make the pecan topping now!

     Melt the coconut oil, maple syrup and brown sugar together. Then add in the salt, flour and pecans. It works best if the pecans are chopped or broken up just a bit.  Add it on top of the pie as evenly as you can.

    Now its time to bake! Set the oven to 425 F and bake for 60-90 minutes or until a knife inserted in the middle comes out clean!

    Allow to cool before slicing! I love my pumpkin pie served warm with a cup of coffee, but most people like it cold with a scoop of ice-cream(coconut would be really good!)!

     I hope you have enjoyed this recipe post! Pumpkin pie is one of my favorite pies, so I hope you find this recipe as delicious as I did! I think the pecans add something different and really delicious to this traditional pie!

Please share this with your friends and family to make sure everyone has a great pumpkin pie recipe this season!

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Stay Healthy, Happy and Laughing!

H. Banana

Seasonal Super Food- Health Benefits for Pumpkin!

     Pumpkin is pretty popular around this time of year, and that is great because Pumpkins are so good for you! It defiantly should be considered a Seasonal Super Food! Pumpkins are beautiful, delicious and also super nutritious, so no wander they are in every food item this time of year!

     Pumpkins are an excellent source of important vitamins and minerals like Vitamin A, E, C and B2 and Potassium, Manganese and Copper! They are also full of Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium and Phosphorus!

    Pumpkins are great for your eyes because they are rich in carotenoids! Carotenoids promote healthy eyes and night vision as well as protect against cataracts and age-related macular degeneration!

     Because Pumpkin is so rich in carotenoids, vitamin C and E, and Potassium, they help reduce the risk of cardiovascular disease and several types of cancers. Carotenoids also help promote longer life and vitamin C and E prevent wrinkles!

     Pumpkins are a low GI( Glycemic index) food, which is associated with lower risk of type 2 diabetes, heart disease, age-related macular degeneration and obesity.

     Pumpkin is packed with fiber and low in calories, making it a great weight-loss food! Fiber helps to lower cholesterol levels, regulate blood sugar , protect against heart disease and colorectal cancer!

     The Vitamin C found in Pumpkins help antioxidants to function and your body absorb Iron!

     The Vitamin A that is in Pumpkin aids in growth and development!

    Folate can also be found in Pumpkin! It aids in cell renewal and fetal development!

 

How to Eat Pumpkin

      As you can see, Pumpkin really is a healthy vegetable and more than just a seasonal flavor! Besides the usual ways of eating pumpkin, there are also some unusual ways that you can enjoy this nutritious squash!

     Pumpkin is of course delicious in drinks like Pumpkin Spice Lattes, Hot Cocoas, Frappuccinos and Smoothies. I love to try out vegan recipes and tweak  them to make it my own! Hopefully I will be sharing some of those with you soon!

     Baked goods also benefit wonderfully from pumpkin! I have several recipes like pumpkin muffin tops and muffins here on my blog!

    Savory dishes are also a delicious way to enjoy pumpkin! It can be added to chili, curries, soups, pastas or even roasted and added to salads, rice bowls or just eaten on its own!

    However you choose to enjoy pumpkin, the health benefits are the same! Eating pumpkin fresh is always best, but you can also use the canned version! Keep in mind that 'pumpkin flavored' or flavoring has none of the nutritional benefits that fresh or even canned has to offer!


     Pumpkin is a wonderful seasonal vegetable and is packed full of nutritional benefits and eating more of it shouldn't be hard around this time of year! Now that you know all the health benefits of pumpkin, you have even more reason to eat it everyday and feel super healthy and festive!

Please share this post with your friends and family! Spread the love of a healthy lifestyle to more people so the world can become a healthier place!

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Stay Healthy, Happy and Laughing!
H. Banana
    

Fall Inspired Vegan Recipes

     Fall is here! I love fall so much :) The weather here is slowly beginning to cool off, and it is getting darker earlier as well! We are slowly breaking out the sweaters and cozy blankets and praying that it doesn't decide to warm up again!

     Fall comes with its own set of flavors, from pumpkin, cinnamon, and nutmeg to caramel and apple .. the list could go on and on! With these delicious flavors, you can make a million different recipes that are 'fall inspired' to get you in the mood for the season! I have many recipes here on my blog that I have shared with you in honor of my favorite season-Fall! In case you've missed some, or you need a refresher, I am going to share them with you again!

 

Okay! Lets get into it! I am sharing the links to the recipes, so feel free to click over to them for the recipe and step-by-step instructions!

 

 

Meatless Monday Chili has to be first on my list! We make chili all the time during the colder months and this is a great vegan, oil free, and delicious recipe!

Pumpkin Muffin Tops are of course a must have for the fall months! Pumpkin and cinnamon make these muffin tops the perfect fall snack or even breakfast! For a completely vegan option, sub in maple syrup for the honey!

Sweet Potato Pumpkin Faces are a great and fun way to make your meals more festive! These are also great for little kiddos to help them eat their veggies! Perfect as a side item or a delicious snack!

Healthy Homemade Bread is a staple recipe to have anytime of the year, but especially in the fall and winter months! There is nothing better when its chilly outside than a warm slice of bread with jam, pumpkin or apple butter or dipped in some soup!

 

This Sweet Potato Casserole is on of the best I've ever had(not to brag or anything)! Its super creamy even though there is no butter or milk in it! Its great for the Thanksgiving table!

 

Harvest Salad is a delicious, healthy, and flavorful dish that is perfect for lunches, dinners and the Thanksgiving table! Its great warm or cold, so it does wonderfully in packed lunches!

 

 

Gingerbread Cookies are a delicious treat to make in the fall months! They are packed full of fall flavors and are perfect with  cup of coffee! For the vegan version, sub maple syrup for honey and vegan cream cheese for regular cream cheese!

These are just a handful of the fall inspired recipes that I have here on my blog! Hopefully you enjoy these recipes and they get you in the festive, fall mood! Each one of these recipes contain delicious fall flavors, healthy nutrients and are all really easy to make! Delicious food can still be healthy, even during the holidays!

Please share these recipes and my blog with your friends and family to help everyone live a healthier lifestyle!

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H. Banana

Meatless Monday Chili- Vegan Chili!

     Fall is here, and it has brought with in some cooler weather. I love the cooler weather and being able to wear cozy sweaters! Fall weather always gets me in the mood for warm, comforting food, like soups, breads, and chili!

     My family has been making chili ever since I can remember, but now that I am vegan, I make the same recipe, just without the meat! Its delicious, filling and super comforting, just like any other chili, but its healthier! If you can have delicious, comforting food and it be healthy, you know you've hit the jack-pot!

This chili is vegan, oil free, and perfect for those Fall and Winter suppers when you need something delicious to warm you up!

     Going meatless isn't just good for your health, but your pocket book as well! Even just going meatless one day a week can make a huge difference on your expenses! Hopefully this recipe will show you that meatless is still amazing and delicious!

Ingredients:

1 small Yellow Onion, diced

1 Bell Pepper, diced

1 tbs Minced Garlic

1 tbs Ground Cumin

1 tbs Chili Seasoning ( store bought or homemade)

Salt and Pepper to taste

1 can Diced Tomatoes

1 can Black Beans

1 can Chili Beans

1 large Carrot ( or small sweet potato)

1 cup Vegetable Broth

Start by chopping and adding the onion, peppers and garlic to a soup pot.

     Cook until vegetables begin to soften just a bit, and then add in the seasonings( Cumin, chili seasoning and salt and pepper).

    Cook the spices for 30 secs before moving on with the next step! This allows the flavors to develop and become extra delicious!
     Then, add in the carrot, tomtatoes, both beans and vegetable broth! Stir to combine and then bring to a simmer.

 

     Simmer for 30 minutes before serving or storing in the fridge for up to 5 days! Chili is also a great thing to put in the freezer for easy meals whenever you don't feel like cooking!

Once it has simmered and cooked down, it will be perfectly delicious and hearty! If you feel it is too thick, you can add in more broth until it suits you!

Slow Cooker Instructions-
Add all the ingredients into a slow cooker or crock pot and cook on medium/high for 45 minutes or 1 hour or on medium/low for 1-2 hours.

     You can eat the chili plain, or add on your choice of toppings! I love avocado and sometimes some raw diced purple onion and some nutritional yeast! Its great with corn bread, homemade bread, or tortilla chips as well!

     There is nothing better than a hot bowl of chili on a chilly Fall or Winter night! I hope you have enjoyed this recipe! Please share it with your friends and family so everyone can have a delicious vegetable chili recipe, whether you are vegan, vegetarian or not!

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Thank you for visiting my blog! Come back every Friday for a new post!

Stay Healthy, Happy and Laughing!

H. Banana