Tag Archives: pumpkin

Savory and Creamy Coconut Curry Veggies

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper I have to tell you, I’m having a hard time writing this recipe because I can’t put this dish down. It is so delicious. The healthy stats on this dish are off the charts too.

This dish is so nutrient rich. Check this out…it’s vegan, paleo (clean eating), dairy free, chickpeas, carrots, sweet potato, pumpkin, tomato, onion, cauliflower, red bell pepper, coconut milk, spices and water. It’s hoppin’ delicious! You say it can’t be? Oh, it be!

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper

First, chop those veggies. That’s the hardest part. I used by mini food processor for the carrots.

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper

Heat the olive oil and add the onions. Saute for a few minutes, add garlic, saute for another minute. Then add your carrots, red bell pepper, sweet potato, tomato and cauliflower. Stir to combine and then partially cover pan and cook for 8 – 9 minutes, stirring occasionally. Partially covering the pot lets the veggies steam and soften better.

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper

Next, add chickpeas, pumpkin and all of the spices. Combine thoroughly. Then finally add the coconut milk and water, combine with the veggie mixture. Bring to a boil then reduce to a simmer. Cover and cook for 20 – 25 minutes, stirring every 5 minutes. You’ll know it’s done once all your veggies are cooked. The longer you let it simmer, the thicker it will get so go by your preference.

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper

I served mine with some cooked wheat berries. Eat it plain or top some quinoa or brown rice or any other ancient grain you prefer.

coconut curry vegetable sweet potato cauliflower carrot pumpkin onion turmeric chickpea paleo vegan pepper

Savory and Creamy Coconut Curry Veggies
 
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Recipe type: Vegan, Vegetarian, Dairy Free, Paleo
Serves: 6 - 8 servings
Ingredients
  • *I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS WHENEVER POSSIBLE*
  • 2 tablespoon olive oil
  • 2 - 15 oz. cans garbanzo beans, rinse and drained
  • 1 - 14.5 oz. can diced tomato, drained
  • 1 - 15 oz. can pumpkin puree
  • 1 - 15 oz. can coconut milk (light or full-fat. I used full fat)
  • 1 cup water
  • 1 cup carrots, chopped
  • 1 cup cauliflower florets
  • 1 large onion, diced
  • 1 small/medium sweet potato, peeled and chopped roughly
  • 1 red bell pepper, chopped
  • 1 tsp minced garlic
  • 1 tablespoon curry powder
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon cayenne pepper
  • Optional: ½ lime
Instructions
  1. Start out by chopping all your veggies ahead of time.
  2. Heat oil in a medium to large saucepan. Add onions and saute for 3 - 4 minutes until onion become soft.
  3. Add garlic, combine and saute for a minute.
  4. Add tomatoes, carrots, sweet potato, cauliflower, red bell pepper, stir to combine and let cook partially covered with lid for 8 - 9 minutes, stirring occasionally. Partially covering the veggie mixture allows the veggies to steam lightly.
  5. Add chickpeas, pumpkin, curry, ginger, salt, pepper, turmeric, cinnamon and cayenne pepper. Stir everything to combine well.
  6. Add coconut milk and water to the mixture, stir well.
  7. Bring to a boil then reduce to a simmer and cook for 20 - 25 minutes depending on how thick you like it. Make sure to stir every at least every 5 minutes.
  8. Serve with a ½ lime to squeeze onto the dish if desired.
  9. You can eat this amazing dish just as it or top some quinoa, wheat berries or farro. I had mine over some nice chewy wheat berries.

 

Pumpkin Pie Quinoa Coconut Milk Dessert

Pumpkin Pie Quinoa Coconut Milk Dessert

pumpkin pie quinoa coconut milk dessert breakfast healthy protein dairy free gluten free paleo veganA friend of mine posted this recipe and I immediately knew I was going to make it in the very near future. Well, today was that day. I was craving something sweet but healthy. This totally did it for me. I just changed a couple of ingredients but I’m sure the original recipe is just as fantastic.

This sweet filling treat is also dairy free, gluten free, paleo, vegan and has loads of protein. Hullo!! Next variation will be made with cocoa powder so it resembles coco wheats!! Add some strawberries to that and whoa nelly, you’ve got a chocolate covered strawberry superstar!! Sorry, I’m usually one recipe ahead of myself. Back to this delicious recipe….

pumpkin pie quinoa coconut milk dessert breakfast healthy protein dairy free gluten free paleo veganLets run down the ingredient line up here and you’ll see why I’m so jacked up about this treat.

  • The 1/2 cup of pumpkin has 3.5 grams of fiber and 1.5 grams of protein
  • The quinoa has 6 grams of fiber and 12 grams of protein. 12!!
  • The 2 tablespoons of flax seed has almost 6 grams of fiber and almost 4 grams of protein

Getting excited yet? That’s not even the best part. It’s DUH-LICIOUS!

Plus it’s super easy. You are heating stuff up and stirring it. So exercise your stirring hand and make this deliciously filling healthy treat!

pumpkin pie quinoa coconut milk dessert breakfast healthy protein dairy free gluten free paleo vegan

Pumpkin Pie Quinoa Coconut Milk Dessert
 
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Author:
Recipe type: Paleo, Vegan, Gluten Free, Dairy Free, Vegan
Serves: 4 servings
Ingredients
  • **USE ORGANIC INGREDIENTS WHENEVER POSSIBLE**
  • 1 cup dry quinoa rinsed and drained (I use the pre-rinsed brand)
  • 1½ cups coconut milk
  • ½ cup water
  • ½ cup pumpkin puree
  • 2 Tablespoons flax seed
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • ⅛ teaspoon cloves
  • ⅛ teaspoon sea salt
  • OPTIONAL TOPPINGS:
  • 1 cup coconut milk (in addition to the 1½ cups listed above)
  • ¼ cup chopped walnuts
  • 2 Tablespoons sweetened or unsweetened shredded coconut
  • 2 Tablespoons maple syrup (or more if you prefer)
Instructions
  1. In a medium saucepan, bring coconut milk and water to a boil.
  2. Once boiling, add quinoa, pumpkin puree, cinnamon, ginger, cloves and sea salt.
  3. Reduce heat to a simmer and stir occasionally for about 10 minutes. You want your mixture to thicken up like oatmeal.
  4. Once mixture is thickened up, remove from heat and stir in flax seed.
  5. Serve warm.
  6. I topped mine with coconut milk, sweetened shredded coconut and a drizzle of maple syrup.

 

Next up is a Chocolate Covered Strawberry Quinoa Dessert. I’m so excited 🙂 Enjoy!

Cakey Paleo Pumpkin Crumble Bars

Cakey Paleo Pumpkin Crumble Bars

paleo gluten free dairy vegetarian pumpkin bar cake

I recently moved to beautiful Arizona and in between unpacking my house and looking for work, it’s been a wonderful whirlwind of excitement and new opportunities. Lots of “firsts” here. First time in Arizona, first time living in another state as an adult and first time making these awesome paleo pumpkin crumble bars.

I found this recipe at www.beautyandthefoodie.com by Stacey. She has some awesome recipes and natural diy skincare recipes, go check her out when you get a chance.  I followed her recipe to the letter and they came out awesome!

paleo gluten free dairy vegetarian pumpkin bar cake

I admit I was skeptical when I put them in the oven and even when I took them out. They looked like they wouldn’t set up but after letting them cool completely and then putting them in the fridge for an hour as instructed – BAM – Awesome Paleo Pumpkin Crumble Bars.

No special skills required, just follow the directions and bake. The fanciest thing I did was sift my coconut flour. Oh, I also doubled the recipe to make a big 9 x 13 pan as I was making them for a family and not just for the hubby and I.

paleo gluten free dairy vegetarian pumpkin bar cake

They turned out really moist and cakey. I kept the leftovers in the fridge because of the low melt temp of the coconut oil. Keeping them in the fridge keeps them firmer. These are a perfect fall treat that happen to be paleo, gluten free, dairy free, vegetarian and deeee-licious!

Cakey Paleo Pumpkin Crumble Bars
 
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Recipe type: Paleo, Gluten Free, Dairy Free, Vegetarian
Ingredients
  • CRUMBLE BARS:
  • ⅓ cup coconut flour, sifted
  • 2 eggs, beaten
  • ⅓ cup organic pumpkin puree (Make sure pumpkin is the only ingredient. I bought can at Trader Joes).
  • ⅓ cup organic maple syrup
  • 3½ Tbsp unsweetened almond milk or coconut milk (I used almond milk)
  • 2 Tbsp coconut oil, melted
  • 2 tsp pumpkin pie spice
  • 1 tsp gluten free organic vanilla extract (can use regular vanilla extract)
  • 1 tsp cinnamon
  • ⅛ tsp sea salt
  • ½ tsp baking soda + 1 tsp apple cider vinegar, mixed in a separate pinch bowl (will be very fizzy at first)
  • CRUMBLY TOPPING:
  • ⅓ cup almond meal (I bought mine at Trader Joes)
  • 3 Tbsp unsweetened organic coconut flakes
  • 2½ Tbsp coconut oil, melted
  • 1 Tbsp coconut palm sugar
  • ¼ tsp cinnamon
Instructions
  1. Preheat oven at 350 F, and grease or oil an 8x8 pan (You can double the recipe and use a 9 x 13 pan like I did).
  2. In a large mixing bowl combine sifted coconut flour, pumpkin pie spice, cinnamon, sea salt. Mix together thoroughly. Set aside.
  3. In a seperate large mixing bowl combine 2 beaten eggs, almond or coconut milk, pumpkin puree, melted coconut oil, maple syrup and vanilla extract. Mix together until combined.
  4. In a little pinch bowl, combine the baking soda and apple cider vinegar, let fizz. Once it stops fizzing, add it to the egg mixture and mix thoroughly.
  5. Add coconut flour mixture to the egg mixture and stir until combined.
  6. Pour and spread batter into greased 8 x 8 pan, and set aside. It will be very watery but don't worry.
  7. In a small mixing bowl combine all the crumble topping ingredients, adding them melted coconut oil last. Use a fork to mix topping until a paste forms.
  8. Take the crumble topping and scatter chunks of crumble topping all over the top of the pumpkin batter in the pan.
  9. Bake at 350 F for 28 to 30 minutes or until top is browned, and toothpick or knife comes out of center clean. I baked my 9 x 13 pan for 28 minutes.
  10. Cool completely, then cover and refrigerate for one hour or longer (this sets the pumpkin layer).
  11. Cut into bars and serve.

 

 

Sweet Pumpkin Maple Muffins – Paleo, Low-Carb, Gluten-Free

Sweet Pumpkin Maple Muffins

paleo gluten free low carb protein egg almond flour pumpkin maple

As I post this, the hubby and I are currently in South Dakota having breakfast. We chose a driving vacation this year and plan on seeing as many cheesy touristy things as possible, visiting Mount Rushmore, hiking Harney Peak in Custer State Park (7 mile round trip hike), throw in some yoga and anything else we can find.

In packing for our hike though, I made sure to bring with some homemade granolasweet and spicy cashews and these moist little gems, Sweet Pumpkin Maple Muffins.

Pumpkin is not just for Thanksgiving. I love the flavor of pumpkin all year long. These make a healthy breakfast (vitamins, protein and fiber) or even a savory dessert by spreading with some delicious ghee butter, a little cinnamon and coconut palm sugar sprinkled on them.

This was my first time using almond meal/flour. Most of the time my go-to flour is coconut flour. I was very happy with the result of these muffins with the almond flour. The subtlety sweet nutty flavor is such a great compliment to the pumpkin and maple syrup. Compared to coconut flour, the almond flour bakes up a much moister muffin.

paleo gluten free low carb protein egg almond flour pumpkin maple

COOKING TIP: I always bake with room temperature eggs because they mix up and incorporate into recipes better when they are not cold. A little time saver trick I use is to place the eggs in a small bowl on the back of the stove while it’s preheating. That way by the time I’m ready to use them they have warmed up a little. 

paleo gluten free low carb protein egg almond flour pumpkin maple

After I made these I put the leftovers in the fridge and the condensation in the bowl made them a little soggy. I popped them in a preheated 350 degree oven for 10 – 13 minutes. I’m eating one right now and they are perfect reheated. So if your leftovers end up a little too moist, just pop them back in the oven and serve warm.

 { I always choose organics whenever available }

Maple Pumpkin Muffins - Paleo, Low-Carb, Gluten-Free
 
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Ingredients
  • 1½ cups organic almond meal/flour
  • ¾ can (approx 11 ounces) of organic pumpkin canned pumpkin
  • 3 large organic eggs (room temperature)
  • 1½ teaspoons pumpkin spice
  • ¼ cup organic pure maple syrup
  • 1 teaspoon organic vanilla
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ⅛ teaspoon sea salt
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine all ingredients until well blended.
  3. Spoon 2 large tablespoons in to each lined muffin tin (about ¾ full).
  4. Bake for 25 - 30 minutes or until toothpick or knife comes out clean. (Mine were done at 25 minutes).
  5. Let stand for 10 minutes as they will firm up a bit more after cooling.
  6. I topped mine with a little raw honey but you could use ghee butter too. They are super moist already without anything extra.
  7. Yielded 12 full size muffins. If you were to make mini- muffins, reduce cooking time by 10 minutes and test with toothpick.

Top 7 Favorite Healthy Snacks

Top 7 Favorite Healthy Snacks

Losing weight and eating healthy doesn’t have to mean no yummy snacky things.  Whether you want something crunchy, sweet or salty, there’s a snack for that.  Here are 7 of my favorite snacks that completely satisfy my urges!

1. Dehydrated veggie snacks –  We make ours in the oven or in our dehydrator.  Both ways work.  They also sell them at Whole Foods.  Just make sure to check the label for any hidden ingredients that may not be so good for you.  They are also great with Hellavu Good Greek Style Yogurt dips.

IMG_1325

2. Kale Chips – We do make these at home too but I’ve recently found bradsrawfoods.com brand.  Their Pina Kale-Ada (Coconut and Pineapple) flavor is awesome.  I could and have almost eaten the whole container in one sitting.  The www.bradsrawfoods.com brand is USDA Organic, vegan, kosher, raw and non-GMO.

Kale is a rockstar when it comes to vegetables, it’s actually a super food.  By super I mean they top the charts as far as nutritional value.  Give them a try.

kale chips

3. Oven Roasted Chickpeas – I always have a stash of these in the house.  Chickpeas (aka garbanzo beans) can take on almost any flavor combination you come up with.  My favorite is a honey/vanilla/cinnamon mixture.  They are full of fiber and have a really good crunch.  They remind me of corn nuts.  Look for the recipe in future posts.

roasted chickpeas

4. Hellavu Good Greek Style Yogurt Dip – Let me start by saying that I do NOT like yogurt at all.  No way no how.  But…I LOVE this dip.  I love all the flavors but my favorite is the French Onion.  You would never know it had yogurt in it.  It’s low in fat and calories, only has 3 carbs and even has protein in it.

You can dip your veggies, veggie chips or parmesan chips in it.  I also use it as a dip for chicken and fish.

hellavu good greek style yogurt

5. Dry roasted pumpkin seeds – I especially like the Eden Organic brand because it is low sodium, has fiber, protein and is magnesium rich.  It’s also a good source of iron and zinc.  Plus it only has 2 ingredients, organic pumpkin seeds and Eden Portuguese Sea Salt.  The fewer ingredients a product has, the better.

Eden Organic pumpkin seeds

6. Parmesan chips – An all time favorite of mine.  I discovered a store bought brand at Whole Foods and went through them so fast that I figured I better learn how to make them myself.  They are the easiest snack to make by far.  Look for the recipe in future posts.

Parmesan Chips gluten free low cab high protein snack homemade the organic rabbit

7. Honey fried banana – Last but not least are honey fried bananas.  This simple recipe turns an ordinary banana into some crazy gourmet decadent dessert.  A great way to sneak in a fruit and some potassium too.  Look for the recipe in future posts.

honey fried banana cinnamon vanilla healthy snack potassium easy delicious rich dessert

Finding the right snack is half the battle.  Just because you may not like a particular good for you snack doesn’t mean there isn’t one out there that you won’t love.

Just some little changes that will make a big difference.

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