10 Essential Vegan Fall Recipes

 

 

Fall is a time of family, thanksgiving and ( most importantly) FOOD! Over the years, I have gathered quite a few delicious and vegan fall-inspired recipes! Here is a collection of my favorites, perfect for Thanksgiving, fall-parties, or simple family dinners!

Sugar and Spice Roasted Pumpkin Seeds

Halloween was this week and that means lots of leftover pumpkin 'guts', leftover from jack o'lantern carving. Instead of throwing away those seeds, turn them into a delicious and healthy snack for everyone to enjoy?

Vegan Pumpkin Spice Cake with Cream Cheese Frosting

     Fall has arrived and with it comes so many delicious flavors! This fall inspired, Vegan Pumpkin Spice Cake is the perfect thing to get you in the mood for the fall season! Complete with a vegan cream cheese frosting, everyone is sure to love this easy dessert!

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

Pumpkin Muffin Tops!

These are the kind of muffin tops that you do want! :) They are healthy, soft, pumpkin-y, spiced, and delicious! Also, they can be made completely Vegan!

 

   Fall is officially here, and with it comes pumpkin flavored everything! Most of the popular Fall treats aren't that great for you, but thankfully there are some great healthy choices too! These muffin tops are the perfect example, since they are both healthy and plenty pumpkin-y to satisfy your fall cravings and keep you feeling great at the same time!

   I am calling these muffin tops because I baked them in a ( leaf and pumpkin shaped) whoopee pie pan, so they are a bit thinner than muffins. I love the way they turned out! Beautiful fall shapes, super moist and soft, and a great serving size to help you not over eat!

Ingredients:

1 1/2 cup Whole Wheat Flour
2-3 tsp Pumpkin Pie Spice or Cinnamon
1 tsp Baking Soda
3 Tbsp Ground Flaxseeds
8 Tbsp Water
1/2 cup Coconut Oil- room tempt.
1/2 cup Honey(or Maple Syrup if you want to keep this completely Vegan)
1/2 tsp Vanilla
1 cup Canned Pumpkin
1/4 tsp Salt

First, we need to make our Flax Eggs! We aren't using eggs in the recipe, so that it can be Vegan( if you use the maple syrup)! If you've never made a flax egg, don't be scared of them! They are super simple!

Add your ground flax to a bowl and add in the water. Stir well- you'll notice it go really thick. Leave it to the side while we get on with the recipe.

Add the flour, pie spice( or cinnamon), baking soda, and salt to a bowl and stir to combine. Then add in the rest of the ingredients, including the flax egg.

 

Stir well, making sure to mix the flax egg in well. Then, grease a pan and spoon in your batter. If you don't have a whoopee pie pan, you can use mini muffin tins, regular muffin tins or a 8x8 baking pan.

I wanted to use my whoopee pie pan because of the fall shapes! :)

 

Make sure to press the batter into all the little corners. I like to give the pan a little tap on the counter to help it settle.
Bake at 350 F for 10-12 minutes for the whoopee pan and mini muffin tins. For the regular muffins or 8x8 baking pan, 12-15 minutes. To check that they're done, just stick a tooth pick in the center. If it comes out clean, they are done! Also, they will smell really good!

 

Let them cool for 5-6 minutes before removing them from the pan.

Eat them fresh from the oven, or store them in an air tight container for a few day- but I doubt they last that long! I love how festive, delicious, pumpkin-y, healthy, and cute these little muffin tops are!

I enjoyed my(1st) tasting with a warm cup of coffee and a good book! They are the perfect afternoon snack, dessert, and they are even healthy enough to have for breakfast!

I really hope you try these delicious and healthy fall treats! If you like them, please share this post with a friend and family member to help them celebrate fall on the healthy side!

Please follow the blog via email, Google, Twitter @ SpinachisGood, Pinterest @ Hannah Plunkett, and now on Tumblr @ Justrunningforfood.

New post every Friday!

Keep Healthy and Safe!
H. Banana

 

Healthy Pumpkin Donut Cookies

 

Now, I know what you're thinking. How can donuts be healthy? Donuts are one of those foods that you just think 'unhealthy' when you hear it. Well, the other day I was in the mood to bake and Mom wanted something pumpkin, so what did I make? Pumpkin Donut Cookies, that are, you guessed it, healthy!
These cookies are so delicious and comforting and to make them even better they are free of refined-sugars, oil, and dairy! They are a perfect blend of honey, cinnamon and pumpkin, giving you a satisfying snack without making you want to hit the gym after eating a few (Or all) of them!
Are you hungry yet? Ready to eat a plateful of hot donut cookies? Well, lets get started then!

Ingredients:
1 cup Almond Flour
1/4 cup Coconut Flour
2 Eggs
3 TBS Honey
2 TSP Vanilla
1/4 TSP Baking Soda
1/2 TSP Baking Powder
5 TBS Pumpkin Puree
Pinch of Salt
2 TSP Cinnamon
1 TSP Almond Extract

Start with beating a lot of air into your eggs. They should at least double in volume if not triple. Then add the Honey, Vanilla, and Almond Extract.

Next, add the flours, baking soda, baking powder, and salt and blend. Then add the pumpkin and cinnamon

Once your mixture looks like this, we can get on with the cookies. Heat your oven to 350 F. Line a baking sheet with a nonstick paper. You can use a donut maker or donut pan here but, because I don't have one, we're just going to go with cookies.

Spoon them out on to the pan, about a tablespoon's worth.

Flatten a little with the back of a spoon and then bake for 15 minutes.

As they bake a wonderful smell with fill the kitchen making you think of Autumn and pumpkin pies!

When they come out of the oven, let the cool a bit before placing them on a cooling rack!

 

 

Oh my goodness, yum!

Let them cool a bit before enjoying them friends or devouring the whole batch by yourself!

 Crisp on the outside and soft in the inside, these cookies are perfect of those cold winter days, or when you are in the mood for Autumn!

I hope you've enjoyed these donut cookies as much as I did! Please share with a friend!

Keep it Healthy and SAFE!
H.Banana

Halloween Candy

   Halloween is almost here and you might be looking forward to eating all of your favorite Halloween candy. But what about being healthy?  I found a few tips for staying on the healthy side of things during Halloween and still enjoy some of your favorite treats!

How much to eat?
 So you still want to eat your candy-corn, M&M's, Snickers, Almond Joys, or Caramels, but you still want to watch your calories. Here are a few examples of 100 calories of different candies.

29 M&M's = 99 calories
4 Three Musketeers Minis  = 97 calories
1 Butter-Finger = 96 calories
4 Milk Chocolate Hershey Kisses = 89 calories
2 Mini Reese's Peanut Butter cups = 86 calories
4 Tootsie Roll Midgees = 93 Calories
2 Snickers Bar Minis = 85 calories
2 Twix Bar Minis = 85 calories
1 Lindor Milk Chocolate Truffle = 79 calories
2 Milky Way's Minis = 79 calories
1.5 Crunch Bars =  75 calories
1 Kit Kat Bar = 70 calories
This information came from dailyburn.com

Now, what about avoiding those, not-so-good-for-you candies, and stick to some healthier options?
Here are a few I recommend.

1. I've already done a Healthy Almond Joy recipe, you can see that here - Almond Joys
2. Clementine Pumpkins!
     Making these adorable snacks is so easy! Peel a clementine and stick a little piece of celery in the top of the 'pumpkin'. Make as many as you like, they are great for kids!
3. Booo-nanas!
   To make these yummy treats, take a banana and peel, cut in half. Stick a popsicle stick, or cake-pop stick in the flat end of the banana. Cover the banana in peanut butter or almond butter and then roll in chopped pecans, coconut flakes or chopped up chocolate chips! then take a chocolate chips, raisin or anything that will make good 'eyes' for you Boo-Nanas, and use a bit of peanut butter or melted chocolate to stick the 'eyes' on. Enjoy!
3. Apple Chompers!
     Theses treats are so cute! Slice a red apple into slices and spread peanut butter on one half of two slices. Place anything from peanuts, marshmallows, banana cubes, or yogurt-covered raisins to make the 'teeth' on one half then place the other half on top and enjoy!

Well those are just a few of the many healthy treats to make this Halloween! Stay tuned because I might me posting some more healthy Halloween treats soon!

Here are the links to the websites were I found these cool treats!

onelittleproject.com -  Clementine Pumpkins and Boo-Nanas (I add to the Boo- Nanas a bit, but this website gave we the idea!)

www.allthecooks.com - Apple Chompers (I used Peanut butter instead of jam)

I hope you enjoyed these ideas, and be on the look out for more Halloween treats. I will be posting a more step by step post on the Boo- Nanas and Apple Chompers soon, so be on the look out for those too!
Keep it healthy and safe!
H. Banana

Pumpkin Muffins!

Fall is slowly creeping out here and its time to start thinking about pumpkin pies, Pumpkin Lattes, Pumpkin cookies...yummm.

  These muffins are the perfect way to start the day in a fall-ish way! They are a wonderful blend of Pumpkin, pecans and spices. You won't believe that they are healthy!
If you want the link to the recipe's website see the Recipe's page.

Here are the ingredients:
1 cup almond flour
½ cup coconut flour
1 teaspoon baking soda
¼ teaspoon salt
1 teaspoon pumpkin pie spice
3 eggs, lightly beaten.
¾ cup canned pumpkin puree
3 Tablespoons melted coconut oil
1 teaspoon vanilla extract
¼ cup honey
¼ cup chopped pecans

The dry ingredients:

And the wet ingredients

Mix all the dry ingredients together( Coconut flour, Almond Flour, Baking Soda, Pumpkin Pie Spice , and salt. DO NOT ADD THE PECANS!)

Then beat your eggs lightly and add them to the bowl along with the other wet ingredients (Honey, Pumpkin Puree, Vanilla, coconut oil)
Mix them together until smooth. I used a electric beater but you can use a spoon.

Now, line a muffin pan with paper liners (or you can use the silicone liners that I used. We got them at Hobby Lobby) or grease them with butter or a little coconut oil.

Take a spoon and fill the tin with the batter. Fill the cups up a little over half way.

 

Then chop the pecans up and mix in a little of the Pumpkin Pie spice (Or just cinnamon) and sprinkle the mixture on top of the muffins.

 

 

 

Set your oven to 350 degrees Fahrenheit and place the muffins in. Bake for 20 to 25 minutes.

They took 25 minutes to bake for me. I used a toothpick to check and see if they were done. Just poke the toothpick in a muffin and if it comes out clean then they are done.

Take them out of the oven and let them cool a bit before removing them from the pan and putting  them on a cooling rack.

 

Don't they look delicious? I let them cool until I could pick them up with my bare hands comfortably. Take them out of the wrappers (If you used them) and place them on a plate to serve right away or in an air-tight container to store.

 

These were so yummy and easy to make. I can't believe they taste this good and are this healthy! My family rated these muffins a 10 out of 10!

If you try this recipe let me know how it goes and how you liked these Pumpkin Muffins!

Keep it healthy and SAFE,
H. Banana