Tag Archives: Pumpkin

Health Benefits of Pumpkin and Recipes!

What better way to celebrate the Autumn season than making recipes with pumpkin and reaping the health benefits too! Pumpkin is great for eye health, delivering a 100% RDA of Vitamin A in just half a cup. It is a healthy source of fiber, and the beta-carotene and carotenoids in orange vegetables like pumpkin may help prevent cancer and keep wrinkles at bay! (A diet rich in a large variety of fruits and vegetables will keep your skin glowing and your body at it’s best). Pumpkin is a good source of Vitamin C , Vitamin E, Potassium and trace minerals. I have some of my favorite pumpkin recipes listed below. I just love Fall!



43580275 - 10 health benefits information of pumpkin. nutrients infographic

Delicious Ways to Eat Pumpkin – Recipes!!!

Frosted Jackolantern Pumpkin Cookies

Grain Free Pumpkin Spice Coffee Cake

Pumpkin Cranberry Biscotti

Pumpkin Creme Brulee

Pumpkin Pecan Quick Bread (Grain Free)

Pumpkin Spice Coffee Creamer

Pumpkin Chocolate Chip Mug Muffin

Holiday Pumpkin Vanilla Bean Tart


Medicinal and Biological Potential of Pumpkin Pub Med

8 Impressive Health Benefits of Pumpkin Huffington Post

Pumpkin Nutrition University of Illinois

What Are Pumpkins Good For? Food Facts Mercola

Pumpkin: Health Benefits and Nutritional Breakdown Medical News Today

Pumpkin Pecan Quick Bread (Grain Free)

Pumpkin Pecan Bread Loaf

This loaf of Pumpkin Pecan Quick Bread is moist and delicious! It is also grain free. The structure of the loaf is fantastic.  There is 24 grams of protein in this recipe from the eggs, as well as healthy Omega 3’s and Vitamins A, D, E and K from the yolks, along with 36 grams of protein from the Almond Flour. I used soy free eggs since I can eat eggs without problems if they are soy free. I consumed a fair amount of soy in the past and developed an intolerance to it, and it is present in the eggs of chickens who are fed soy. You can read more about this topic here. You can use any egg you like in the recipe. I recommend a good quality, pastured one.

The bread comes together quickly, just like a quick bread should! It is great for breakfast, a snack, or packed in lunches!

Let’s bake a good quick loaf!

Pumpkin Pecan Quick Bread


1 1/2 Cup Superfine Almond Flour

1 Tablespoon Coconut Flour

1 Teaspoon Baking Powder

1 Teaspoon Baking Soda

1/2 Teaspoon Sea Salt

1/2 Teaspoon Cinnamon

1/4 Teaspoon Cardamom

1/8 Teaspoon Nutmeg

1/8 Teaspoon Cloves

1/2 Cup Chopped Pecans

1 Cup Pumpkin

4 Eggs

1/4 Cup Honey

1/4 Cup Coconut Oil, melted

1 Teaspoon Vanilla Extract

Directions: Preheat the oven to 375º degrees. Line a 8″ loaf pan with parchment paper.

In a medium bowl, whisk together the dry ingredients through the cloves. Set aside. In a small bowl, with a hand held mixer blend together the pumpkin, eggs, honey, coconut oil and vanilla on high speed for 1 minute.

Pumpkin Pecan Bread Batter


Add the wet ingredients to the dry, and blend with a handheld mixer until completely smooth on medium speed. Fold in the chopped pecans, reserve a few pecans to sprinkle on the top.

Pumpkin Pecan Quick Bread Ready for the Oven

Pumpkin Pecan Quick Bread Ready for the Oven


Place in the preheated oven, and bake for 50 minutes. Remove from the oven. Use the sides of the parchment paper to lift the loaf from the pan. Cool completely before slicing.

8 to 12 Servings

  • Go to In My Pantry for where to buy ingredients and my favorite brands
Eat Your Nutrients!

Eat Your Nutrients!




How to Make a Quick, Grain Free, Pumpkin Chocolate Chip Mug Muffin


It is a perfect time to enjoy this mug muffin! Find the full recipe here. That is Ming, Ming snorteling in the background of this video. If you look closely in the beginning, she is in the left hand corner!

Enjoy your day!




Pumpkin Chocolate Chip Mug Muffin in Minutes!

Pumpkin Chocolate Chip Mug Muffin

Pumpkin Chocolate Chip Mug Muffin in Minutes!

Mug muffins are scrumptious, convenient, individual and fast! Just mix and microwave for 1 minute 30 seconds and you have a warm muffin in a mug!

Since Fall is in the air, I have been craving pumpkin. I was in the kitchen this weekend creating a pumpkin flavored mug muffin with a touch of chocolate that really evokes thoughts of cooler weather, sweaters, autumn crafts and warm hugs. My youngest daughters are 12 and 14 now and like to choose and make their own breakfasts. They love mug muffins and can whip them up quickly on a school morning!

Chocolate Chip Pumpkin Mug Muffin Recipe

Have a yummy day!

Pumpkin Chocolate Chip Mug Muffin

Pumpkin Chocolate Chip Mug Muffin in Minutes

Pumpkin Chocolate Chip Mug Muffin in Minutes!


Pumpkin Dog Treats (Ming Loves Pumpkin, But She Doesn’t Want to Be One)

I thought Ming would be cute in a pumpkin costume when the Trick or Treaters came to the door this year, but she really, really doesn’t like clothes of any kind, especially on her head, can you tell?

Ming Loves Pumpkin, But She Doesn't Want To Be One

Ming Loves Pumpkin, But She Doesn’t Want To Be One

So, to apologize to her for compromising her dignity, I made her some Pumpkin Pup Treats.  She adores them, and gets a little crazy when she hears the bag rattling. Your pup will enjoy these healthy homemade dog treats too, whether they like to dress up or not! If your dog loves to wear costumes or doesn’t, I would enjoy seeing pictures of your pets! E-mail me your pet photos at: sameatshernutrients@gmail.com so I can meet the pets you love!

Pumpkin Pup Treats

Pumpkin Pup Treats

Pumpkin Pug Treats

Preheat Oven 350º degrees.


1 Cup Organic Pumpkin Puree

2 Pastured Eggs

1/2 Cup Natural No Sugar Peanut Butter

1/2 Cup Coconut Flour

1/4 Cup Gelatin (I used this)

1 Teaspoon Dried Parsley Flakes

1/2 Teaspoon Himalayan Pink Salt

Mix all the ingredients with an electric hand mixer. Scoop with a tablespoon cookie scoop onto parchment lined cookie sheets. Bake 15 minutes. Cool and package.

Makes 24 treats.  Freeze them in small batches so you can pull them out of the freezer a little at a time for your pet.

Eat Your Nutrients!

Eat Your Nutrients!

Pumpkin Cranberry Biscotti

One of my favorite cookies of all time is biscotti! It is elegant, and I love the shape! Biscotti means twice baked, and the first documented recipe originated in Italy. You start by baking it in a log shape, letting it cool, and then cutting it into long slices and baking it again so it is crunchy and dry, perfect for dipping in a hot beverage. Biscotti and I have a long history.  I am known to get the biscotti jar out when company is over and we are playing cards and having coffee.  I am so happy that eating SCD and Paleo doesn’t mean I have to give up my biscotti! This is a wonderful Autumn recipe with pumpkin and tart cranberries that you are sure to love!

Pumpkin Cranberry Biscotti

Pumpkin Cranberry Biscotti

Pumpkin Cranberry Biscotti

Preheat Oven 350º


1 3/4 Cups Superfine Almond Flour

2 Tablespoons Coconut Flour

1/2 Teaspoon Baking Soda

1/4 Teaspoon Himalayan Pink Salt

1 Teaspoon Pumpkin Pie Spice

1/2 Cup Pumpkin Puree, SCD Legal

3 Tablespoons Clear Honey

1 Teaspoon pure Vanilla Extract

1/3 Cup Dried Cranberries (Fruit Juice Sweetened)

1/4 Cup Sliced Almonds for the Top

In a medium bowl, whisk together the first five dry ingredients. In a seperate small bowl, melt your honey a few seconds in the microwave, and then whisk in the pumpkin puree and vanilla extract.  Add this to the dry ingredients and stir together vigorously until a ball forms.  Remove the dough from the bowl and knead in the dried cranberries.  Then, place your dough on a parchment lined baking sheet and form into a 14 x 8 inch log.  Flatten the top and press the sliced almonds into the top of the dough. It should look like this after it is baked the first time.

Cranberry Pumpkin BIscotti Loaf

Pumpkin Cranberry Biscotti Loaf Cooled and Ready to Slice

Bake for 20 minutes.  Remove from oven and cool on a cooling rack for one hour. Place cooled log on a cutting board and gently slice with a serrated knife on a diagonal into 1/2 inch slices.  Place on a parchment lined baking sheet and return to the oven and bake seven minutes. Remove from oven and turn biscotti to opposite side and continue baking another 7 minutes or until golden brown and crunchy.

Pumpkin Cranberry Biscotti Second Baking

Pumpkin Cranberry Biscotti  Ready for Second Baking

Cool Completely before storing. Makes 16 Biscotti

Eat Your Nutrients!

Eat Your Nutrients!

Real Pumpkin Spice Creamer Cups

Real Pumpkin Spice Beverage Flavor Drop-Ins

Real Pumpkin Spice Creamer Drop-In Cups

One of the best Fall traditions is pumpkins!  There has been a lot in the media lately about some of the pumpkin spice beverages out there and the less than healthy ingredients they contain, even though the are deliciously addictive.  I have a figure friendly, healthy, real food solution to a pumpkin spice beverage craving that will leave you feeling great with no sugar crashes or slumps.

These individual Pumpkin Spice Coffee Creamers are only 65 calories, contain all natural ingredients, including real pumpkin, and are frozen individually for convenience and freshness.  The recipe makes twelve. They have a true, delicious pumpkin spice flavor, are dairy free, and sweetened with just 1/2 teaspoon of honey per serving.  If you like yours sweeter, you can add more.  You also get 15% of your RDA of vitamin A from the real pumpkin each beverage contains along with beneficial spices.  You can use these all-in-one flavor drop-ins creamers for coffee, lattes, tea or steamers.

Pumpkin Spice Matcha Latte

Real Pumpkin Spice Matcha Latte

Pumpkin Spice Beverage Drop Ins

Real Pumpkin Spice Individual Portion Creamer

Recipe Ingredients:

Real Pumpkin Spice Coffee Creamer Cups

1 1/2 Cups Canned Pumpkin (this one is organic and SCD Diet legal)

1 1/2 Cups of Full Fat Coconut Milk, room temperature (this is my favorite and SCD Diet Legal)

3 Tablespoons of Pure Vanilla Extract

2 Tablespoons Clear Honey, warmed in the microwave more or less to taste (you can substitute Maple Syrup)

1 Tablespoon Ground Cinnamon

1 1/2 Teaspoons Ground Ginger

1/2 Teaspoon Ground Allspice

1/4 Teaspoon Ground Nutmeg

1/8 Teaspoon Ground Cloves

Line a muffin pan with good quality natural unbleached muffin papers.  They have a non-stick coating on the inside for easy removal. Add your pumpkin to a medium mixing bowl. Whisk the warmed honey into the pumpkin. I like mine just slightly sweetened. You can add more or less honey depending on your taste. Whisk in the room temperature coconut milk and vanilla extract.  Finally, whisk in all your spices. Using a level Muffin size scoop or a 1/4 cup measuring cup, scoop 1/4 cup of the pumpkin beverage drop-ins mixture into each muffin cup. Level by tapping the bottom of the pan on the counter top to flatten and place the pan in the freezer until they are frozen solid.  After they are frozen, remove them from the muffin pan and store in a gallon zip bag in the freezer.  When you need a pumpkin spice beverage, take one serving from the freezer and add it to your coffee, latte, tea or steamer. It is good to have the beverage slightly hotter than normal because the pumpkin spice drop-in is frozen.  I like to put everything in a shaker and shake it up then pour it into a mug, but you could also use a whisk in your mug.  This is the shaker I use (It is Awesome to get a frothy beverage!)

I hope you are enjoying Fall and pumpkin season!!! I look forward to having one of these every day!

Eat Your Nutrients!

Eat Your Nutrients!

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