Vegan Pumpkin Bread and Other Healthy Ways to Cook with Fall Produce

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Vegan Pumpkin Bread and Other Healthy Ways to Cook with Fall Produce

Harvest seasom is in full swing. You may not know what to do with all of those pumpkins, squash, & apples, but this nutritionist does.

If there’s a season made for cooking (and feasting!) it’s fall. We all have our favorites — and as a nutritionist, mine are dishes that feature autumn’s array of healthy produce.

Cooking with fruits and vegetables that are in season not only provides us with better-tasting produce, but also these foods often contain higher levels of nutrients.

What’s more — buying local and seasonal food is both better for our environment, and can help to support sustainable agriculture and the local food economy.

To get into the fall season, try your hand at one of these five fall recipes using nutritious and delicious seasonal produce.

These recipes feature some of my favorite fall finds from the farmers market: yams, apples, pumpkin, broccoli, leeks, and squash!

  1. Sweet roasted yams

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Enjoy these sweet roasted yams as a delicious and nutritious addition to lunch or dinner. And if you’re in need of an extra dish for Thanksgiving this year, consider adding this to your menu.

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Ingredients

  • 1 yam, sliced
  • 5 tbsp. coconut oil
  • 1 tbsp. maple syrup
  • 1/4 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/2 tsp. rosemary
  • sea salt
  • black pepper

Directions:

  1. Preheat oven to 350°F.
  2. Slice yam into thin discs.
  3. Coat with coconut oil, maple syrup, cinnamon, nutmeg, rosemary, sea salt, and black pepper.
  4. Spread yam discs out on a parchment-lined baking sheet.
  5. Bake for 35 to 45 minutes, depending on how crispy you like the edges. (Flip halfway through).

Health benefits of yams:

  • manganese
  • potassium
  • iron
  • folate
  • vitamin A
  • vitamin B
  • vitamin C
  • soluble fiber
  1. Apple crumble

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This apple crumble recipe contains ingredients like cinnamon and maple syrup that are both delicious and can help enhance the fruit’s natural flavors.

It makes a great breakfast paired with coconut yogurt or oatmeal, or an afternoon snack or dessert drizzled with nut butter and topped with cacao nibs.

Ingredients:

  • 1 organic apple, chopped
  • 1 tbsp. coconut oil
  • 1 tbsp. maple syrup
  • 1/4 cup pumpkin seeds
  • 1 tbsp. flax seeds
  • 1 tbsp. cinnamon
  • a sprinkle of psyllium husk powder
  • a pinch of sea salt

Directions:

  1. Warm the coconut oil in a sauté pan over medium heat.
  2. Add chopped apple, maple syrup, pumpkin seeds, flax seeds, cinnamon, psyllium husk powder, and sea salt.
  3. Cook until apple is tender and golden.
  4. Eat as-is while warm, or use as a base or topping for whatever you desire!

Health benefits of apples

  1. Vegan pumpkin bread

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Not just a decorative piece, pumpkins serve as a fantastic seasonal side dish with major health benefits.

Its most powerful antioxidant — beta-carotene — gives pumpkins their beautiful vibrant color and is converted into vitamin A in the body, supporting eye health, immune function, bone strength, and tissue repair.

You’ll go crazy for this pumpkin bread! It’s perfect for breakfast with your green juice or as an afternoon snack. Don’t be scared to throw some vegan cream cheese, ghee, berry jam, or nut butter on there as well.

Ingredients:

  • 2 cups spelt flour
  • 1/4 cup maple syrup
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1 tsp. cinnamon
  • 1 tsp. ground ginger
  • 1/2 tsp. nutmeg
  • 1/2 tsp. allspice
  • a pinch of sea salt
  • 2 tsp. vanilla extract
  • 1/2 cup unsweetened almond milk
  • 1/4 cup coconut oil
  • 15 oz. 100% organic pumpkin puree
  • pumpkin seeds (optional)

Directions:

  1. Preheat oven to 350°F.
  2. In a medium-sized bowl, combine flour, baking powder, baking soda, spices, and salt.
  3. In a separate bowl, combine maple syrup, coconut oil, vanilla, and almond milk.
  4. Add the wet mixture to the dry mixture along with the pumpkin puree. Mix well and fold in pumpkin seeds.
  5. Pour batter into a lightly greased loaf pan.
  6. Bake for 55 minutes.
  7. Remove from oven and let the bread cool before serving. Enjoy!

 

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