Yes, folks, that time of year has arrived. Pumpkin spice is here to stay for the next couple months, so you can expect some more pumpkin recipes to come your way. Some will be savory, utilizing actual pie pumpkins, and others will be on the sweeter side. The sweeter recipes, like this pumpkin pie pudding, tend to utilize pumpkin puree. Before we tell you more about this pudding, we have to make the distinction between pure pumpkin puree and pumpkin pie filling. One is 100% pumpkin, with no added fats, sugars, or preservatives, while the other rich in sugar, natural flavors, and, quite frankly, devoid of nutritional value.

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice. Pure maple syrup is a much healthier sweetener to use in place of granulated sugar. It also adds a unique sweetness that works particularly well with fall flavors, such as pumpkin pie spice. Just make sure that you opt for pure maple syrup and not the unhealthy corn syrup ones that do not require refrigeration after opening.

This pudding is extra creamy because of the pumpkin puree and raw cashews. Make sure to soak the cashews for at least two hours in order to soften them. That makes them a lot easier to blend, but make sure to discard the soaking liquid before adding them to the blender or food processor. Cashews are great sources of copper, magnesium, manganese, vitamin K, zinc, and phosphorus. Plus, you get tons of vitamin A from the pumpkin!

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Yes, it is that time of the year when we get to welcome all things pumpkin. Although we don’t encourage flocking to coffee shops to indulge in overly sweet and fattening pumpkin spice lattes, we do welcome healthier pumpkin recipes. We prefer the pumpkin recipes, like this overnight oat one, that provide fiber, protein, complex carbohydrates, healthy fats, and a diverse mix of vitamins and minerals. And that is truly what we aim to provide you on this website, whether you are cleansing or trying to adopt healthier eating habits.

These pumpkin pie overnight oats contain pure pumpkin puree. Now, it is very important that you purchase that and not canned pumpkin pie mix. The former is 100% pure pumpkin, while the latter is calorically dense, rich in sodium, and high in sugar. Pure pumpkin puree contains fiber, protein, lots and lots of vitamin A, potassium, vitamin C, iron, and a small amount of calcium. Although the pumpkin puree helps flavor and color these overnight oats, let’s not forget about the oats. For vegans, oats are great sources of protein, fiber, healthy fats, and complex carbohydrates. They help keep you full and sustain energy until your next meal!

And because we love nutrition so much, we could not exclude chia seeds from the recipe. Chia seeds are great sources of omega-3 fatty acids, fiber, and protein. They also contain vitamins B1 & B3, magnesium, phosphorus, iron, calcium, zinc, and several antioxidants, including quercetin, kaempferol, myricetin, caffeic acid, and chlorogenic acid. These antioxidants can help protect your cells from damaging free radicals, which contribute to aging and several diseases, including cancer.

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After dealing with a bad case of indigestion or food poisoning, the first foods you reach for when you’re ready to eat are simple and easy to digest. Nobody has the desire to wolf down a double cheeseburger after dealing with stomach issues. More often than not, you choose plain crackers, soup, bread, or rice to remedy symptoms. 

A common theme among easy to digest foods is that they are low in fiber, fat, and flavor. They lack acidity, spice, and are usually soft or easy to chew and swallow. Eating foods that are harder on the digestive system may worsen symptoms, so you choose foods that are more digestible to give your digestive tract a break. Digestion requires energy, which includes mechanical and chemical energy processes like chewing or the work done by acid in the stomach. 

By choosing foods that are easy to digest when you don’t feel 100%, you give your gastrointestinal (GI) tract a break. Your body has to work a little less hard to carry out the digestive processes. That is what you want if you experience diarrhea, indigestion, vomiting, or other digestive issues. Continue reading to learn about some of the easiest food groups to digest when your digestive system isn’t in the best shape. 

Well-Cooked Vegetables

Raw vegetables can be harder to digest than cooked vegetables. When you cook vegetables, their plant cell walls soften and their starches become readily available to enzymes in the digestive system. That makes for an easier digestive process. Consider cooking the following vegetables if you need easily digestible healthy options: 

• Spinach
• Green beans
• Carrots
• Zucchini and squash (seeded)
• Beets
• Potatoes (peeled)

Peeled Or Stewed Fruits

Just like raw vegetables, fresh fruits are high in fiber, which can make them tougher for the body to digest. Because the bulk of dietary fiber in fruit exists in peels and seeds, health experts suggest eating peeled and seeded fruits after dealing with an upset stomach. It can be beneficial to choose fruits lower in fiber, such as ripe bananas or melons, especially if you struggle with diarrhea or nausea. If you choose to eat fruits like pears and apples, remove the skin. Softer fruits like stewed peaches or plums are also good options if you have an upset stomach.

Soups, Smoothies, And Purees

The way you prepare food can influence how your body digests it. Texture modification strategies, such as blending, doesn’t change the fiber content, but it can reduce the size of fiber particles in plant-based foods. That’s why smoothies, soups, and purees are much gentler on the digestive system. Raw kale, for example, is bulky and tough, while cooked or blended kale is soft. The change in texture allows for easier digestibility. The same goes for berries and other fibrous fruits, which you can enjoy if you blend into smoothies. Blending or pureeing these plant-based foods essentially pre-digests food, which takes the majority of the work away from your digestive system. 

White Flour Products

After a bad bout of food poisoning or general GI discomfort, you usually choose white foods, including rice, bread, and plain crackers. As you know by now, high-fiber foods can be difficult to digest if you’re experiencing abdominal bloating, diarrhea, or nausea. White bread, white pastas, and white rice, although not the healthiest foods, have had their fiber components removed. You can temporarily choose these foods to enjoy when dealing with digestive problems, but don’t eat them regularly. 

Soft Proteins

Animal proteins don’t contain fiber, but they are difficult for the body to digest, especially if they are rich in fat, tough, or chewy. Choose softer, easy-to-chew proteins that are low in fat. Scrambled eggs, smooth nut butters, and soft tofu are nourishing options that are typically easy to digest.

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Pumpkin spice is in the air, which means fall is in full swing. You cannot go out without seeing pumpkin spice! From coffee creamers and baked treats to lattes and more, pumpkin spice is in nearly everything. Not only is pumpkin spice or pumpkin pie glorious, but it is also warming, comforting, and tasty. And the great thing about this recipe is that you can enjoy it without the added sugars and excess calories.

Pumpkin puree, not sugary pumpkin pie filling, is highly nutritious. Orange pumpkins are naturally rich in potassium, calcium, phosphorus, and vitamin A, which is a key nutrient for eye health. Like other orange fruits and vegetables, pumpkins have lots of beta-carotene, an integral antioxidant that may keep your skin glowing. The fiber in pumpkin puree helps you feel full, so you won’t reach for unnecessary snacks after eating it. But pumpkin isn’t the only star of the show in this recipe. The chia seeds provide an impressive nutritional profile.

Chia seeds provide a similar amount of omega-3 fatty acids as ground flaxseed, but it is in the form of alpha linolenic acid (ALA). They are rich in fiber, which may help reduce cholesterol levels and promote healthier digestion. Because chia seeds can clump easily in this chia pudding, you have to whisk thoroughly before placing in the fridge to set overnight. After about six hours in the fridge, the liquid-like mixture thickens to turn into a pudding that has a similar texture to tapioca. Enjoy it as a healthy dessert or as a nutritious breakfast. Just as a reminder, though, this is only for people who are not cleansing because it is not raw vegan.

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There is a snack problem in the United States. Too often to people snack on foods that don’t satisfy their hunger. It is impossible to only reach into a bag of chips a couple times if you want to snack. You can easily finish a bag of chips because there are no real nutrients. Snacking on processed foods will only lead you to eat more, increasing your caloric intake and your risk of weight gain. Instead, it is better to snack on foods that satiate you, such as energy balls.

With the arrival of fall comes the tidal wave of pumpkin spice, and we are more than ready for impact. Pumpkin spice utilizes warming fall spices and other seasonal ingredients. Although canned pumpkin puree is available year round, it is more prevalent on supermarket shelves during the fall and winter months. It is very important that you do not purchase pumpkin pie filling for this recipe. Pumpkin pie filling contains preservatives and excess sodium and sugar. So make sure to get 100% pure pumpkin puree to stay healthy.

Before you scroll down to the ingredients, please note that you should not substitute the coconut flour with another type of flour as a one to one ratio. That will not work. Coconut flour acts like a sponge, absorbing liquid incredibly well. You can keep this keto-approved by using almond meal or almond flour, but you will have to double the amount. Should you use another flour like oat flour, the recipe will no longer be keto-approved, nor will it be gluten-free.

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Who doesn’t have a bag of frozen peas in their freezer? Whether you need to ice a sore neck or make a shepherd’s pie, frozen peas have their purpose. Green peas have an impressive nutritional profile and their calorie content is fairly low. About 70% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. Plus, peas contain nearly every vitamin and mineral you need. In fact, a half-cup serving of peas contains:

• Calories: 62
• Carbohydrates: 11 grams (g)
• Protein: 4 g
• Fiber: 4 g
• Vitamin A: 34% of the recommended daily intake (RDI)
• Vitamin K: 24% of the RDI
• Folate: 12% of the RDI
• Manganese: 11% of the RDI
• Thiamine: 15% of the RDI
• Vitamin C: 13% of the RDI
• Iron: 7% of the RDI
• Phosphorus: 6% of the RDI

The great thing about this pea puree is its versatility. Use it as a dip with raw vegetables or spread it on a crisp crostini. Making a meal? Use this pea puree as a hummus substitute for your pita pocket. If you want to get really fancy, consider spreading it on the bottom of your plate and topping it with sautéed portobello mushrooms and their cooking juices. You can even use this as food for babies just starting on solid foods! You really want to know the best part? Simply defrost the peas, blend the ingredients together, and then enjoy.

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It may or may not be up for debate, but pumpkin seems to be the official ingredient of the holidays. There are endless pumpkin creations, from muffins and pies to coffee drinks and soups. People tend to use fresh pumpkin in savory recipes, although you can make sweeter recipes and pumpkin puree from raw pumpkin. Pumpkin puree, which you can easily buy in a can, is what we will be using for this no-bake cheesecake.

There is a difference between pumpkin puree and pumpkin pie filling. Pumpkin puree is 100% pumpkin and does not contain any sugars, artificial flavors, dyes, unhealthy fats, or processed ingredients. Pumpkin pie filling, on the other hand, is very unhealthy and loaded with sugar. That means that you need to pay attention to what can you purchase when you go to the grocery store. Get the 100% pumpkin puree in a can!

This recipe is the perfect dessert for the holidays, being super rich, satisfying, and delicious. The best part is that even though this dessert is not overly sweet, it contends with classic pumpkin pie recipes. The nuttiness of the crust complements the sweetness of the pumpkin filling, which has a luxurious texture from the fatty coconut milk. Now, eating a lot of this dessert is very easy to do, but it is calorically dense, so just be careful with your servings.

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Bring on the winter squash and comforting soups because fall is here! You may be thinking, “Winter squash? I thought fall just started!” You are not wrong, but winter squash actually refers to squash that are harvested during the fall. Of the winter squash that you see in the store, butternut, kabocha, pumpkin, and acorn squash are the most popular.

Sometimes, you want to make a comforting soup that boasts incredible depth of flavor, but you don’t have time to watch over it as it simmers for 4 hours on low heat. That’s why we love slow cookers! Your only responsibility is to add all of the ingredients into it and program the time and heat. Then you just let the slow cooking do the work. What you’re left with is a rich, incredibly flavorful creation that is ready to eat as soon as you get home.

There is one thing to note about that above statement: you have to blend the ingredients in the slow cooker. You can do this by using an immersion blender, or you can add the ingredients to a high-speed blender in batches. Once you puree the ingredients and the texture is luxurious and creamy, you can ladle it into bowls and enjoy. A quick note before you make the recipe: don’t forget to remove the bay leaves after cooking. Just be careful not to blend them with the rest of the ingredients.

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Leave the butter and eggs in the fridge because you won’t be needing them for this recipe. This pumpkin bread is 100% vegan and brims with flavor. Each bite is soft, moist, and straight up delicious. Plus, it is pumpkin bread, which is the perfect dessert during the fall season. And the best part is that it is not overpowering or loaded with sugar.

A common question about pumpkin bread, or pumpkin desserts, is whether or not you want to use fresh or canned pumpkin. You just have to keep an eye out when you purchase canned pumpkin. You don’t want pumpkin pie filling because that is loaded with preservatives, sugars, and unhealthy fats. When you purchase 100% pumpkin puree in a can, the only ingredient should be pumpkin. This type of pumpkin can be thicker and more dense than fresh pumpkin puree you make yourself. You can make your own pumpkin puree by clicking here, if you so choose.

Pumpkin bread is very easy to make because once you mix everything in a bowl, you pour it into a loaf pan, bake, and then remove when done baking. When you whisk the ingredients together, make sure that there are no lumps. You want a smooth consistency in the dough in order to have the best pumpkin bread ever.

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Some people say that the pumpkin craze has gotten out of hand. Everyone has an opinion; ours just so happens to be that we love pumpkin. Yes, it’s a squash, but it’s sweet, rich in fiber, and offers a lot of beta-carotene. You don’t necessarily have to use fresh pumpkin, though, as it can give the smoothie a very fibrous, grainy texture. That’s why this smoothie calls for pumpkin puree, which gives the smoothie a luscious texture.

The pumpkin and chai flavor combo maybe one of the best in the business. You can easily make chai seasoning with a few spices that you may already have in the spice cabinet. These are the spices that may not always get the love they deserve, but you have them just for this recipe. You’ll need cinnamon, cardamom, and ginger powder. If you want to add a dash of nutmeg or allspice, that will only enhance the chai flavor.

Although mixing pumpkin puree with the chai spices would be great on its own, you need a few more ingredients to bring the smoothie home. The banana adds sweetness and a creamy base, while the pecans give it the nuttiness that you crave. One could argue that blending the pecans into this smoothie makes it seem like you’re enjoying pumpkin pie filling and the crust. Lastly, you need some alcohol-free vanilla extract, a date, some ice cubes, and unsweetened almond milk for optimum creaminess.

Important Note: Do not buy pumpkin pie filling in the can. You want to buy 100% pure pumpkin puree, which does not contain added sweeteners, flavors, or excess fats. The pumpkin puree is pure pumpkin goodness, and it has a diverse nutritional profile too!

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