Posts tagged fall
Five Minute Pumpkin Spice Bites
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I’m not sure this recipe could have fewer ingredients or take less time to make. In just five minutes, you can create an insanely filling and delicious snack! It’s perfect for meal prep snacks or fueling long Pinterest sessions searching for other pumpkin spice recipes :)!

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And with fall officially walking through the door, it’s time to embrace the pumpkin spice! These bites are packed with oats, chia seeds, protein powder and PUMPKIN!! The pumpkin puree adds a wonderful moisture to the bites so they are not dry at all!

These taste like pumpkin pie rolled into one bite! And if you’re a fan of energy bites, try my almond chocolate chip bites or my cashew coconut fudge bites,

To get the perfect sized bite, use a cookie dough baller or a tablespoon. Scoop, roll into a perfect ball and into an airtight container they go! These will save for 5 days in the fridge.

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Pumpkin Spice Bites

Makes 12 bites


  • 1 cup rolled oats

  • 4 tablespoons cashew or almond butter

  • 3 tablespoons pumpkin puree

  • 2 tablespoons chia seeds

  • 2 scoops vanilla protein powder

  • 1 teaspoon pumpkin pie spice


Add all ingredients to a large bowl and stir to combine. Scoop with a cookie dough baller or tablespoon and roll into balls. Store in an airtight container in the fridge for up to five days.

Butternut Squash Soup

Helllooo winter!!! It's officially bitter cold here in the Midwest! And when the winds start to howl, what better way to warm up than with a hot bowl of savory butternut squash soup? This decadent soup will warm up every bone in your body!

My Mom was especially happy when I developed this recipe! She absolutely loves soup and had been requesting I create a butternut squash soup that was more savory than sweet. This soup is a perfect blend of subtly sweet squash and a savory blend of herbs. I added coconut milk to give the soup a smooth texture and a luxurious mouth feel. 

Butternut squash is great to eat in winter to help keep your immune system strong! Not only is it rich in vitamin C and other nutrients, one cup of cubed butternut squash provides 582 mg of potassium, more than the amount available in a banana.

This soup is the perfect start to a meal or add a green salad with a fresh loaf of whole grain bread and you have a complete dinner! Enjoy!! 


Butternut Squash Soup

Makes 6 servings


  • 1 tablespoon olive oil
  • 1/2 yellow onion, diced 
  • 2 celery ribs, chopped into small pieces 
  • 1 clove garlic, minced 
  • 1 package peeled and cubed butternut squash (about 3 cups) 
  • 2 pears, peeled, stemmed and chopped 
  • 1 teaspoon dried savory
  • 1 teaspoon dried thyme 
  • Pinch of nutmeg 
  • Pinch of cayenne pepper
  • 3 cups vegetable broth 
  • 1/2 cup canned coconut milk
  • Salt and pepper to taste 
  • 1/3 cup roasted pumpkin seeds
  • 1 teaspoon smoked paprika 


Heat oil in a large saucepan. Add onion and celery and cook until softened. Add garlic and squash and cook until garlic is aromatic. Add pears, herbs and spices and cook for two minutes. Add vegetable stock to cover squash and bring to a boil. Simmer for 20 minutes until squash is soft. 

Carefully remove pan from stove and use an immersion blender to blend until smooth. You can also do this in two batches in a blender. Add in coconut milk and serve with a pinch of pumpkin seeds and smoked paprika! 


Pumpkin Stew

We may have just celebrated Halloween, but that doesn’t mean pumpkins have to disappear! Outside of pumpkin pies and fall decor, there are many yummy ways to use this squash! Roasted and tossed in an arugula salad, added to soups or stews, it’s even delicious in risotto!

Make sure you buy the correct pumpkin to cook with so you have the best results. You want to buy sugar or pie pumpkins. They are smaller, easier to handle and have a wonderful flavor. The big carving pumpkins that most people buy are bland, watery and a pain to work with! 

It's easiest to roast your pumpkin before you use it. Start by heating your oven to 400 degrees. Cut off the top of your pumpkin and cut it in half. Scoop out the seeds and cut each half in half. Place on a baking sheet skin sides down and drizzle with olive oil and salt and pepper. Roast in the oven for 25-30 min or until the pumpkin is fork tender.  Peel off the outer skin with your hands and cut into a large dice. The pumpkin is now ready for any recipe!! 

I used roasted pumpkin in this delicious stew that is packed with warm fall flavor. Swiss chard adds a powerful nutrient rich punch to the dish and helps add a wonderful texture. Green chilis may seem like an odd choice for a beef stew, but it adds a subtle spice that warms your stomach! 

I make this stew on the stove for a fast dinner, but you can also throw all the ingredients in a crockpot and cook on low for 4-6 hours! Add in the roasted pumpkin and Swiss chard 30 minutes before you eat!



Pumpkin Stew

Makes 6 servings


  • 1 tablespoon olive oil
  • 1.5 lbs beef stew meat
  • 3 sprigs of fresh thyme
  • 1 tablespoon minced garlic
  • 1 (14.5 ounce) can fire roasted diced tomatoes
  • 1 small can green chilies
  • 1 tablespoon tomato paste
  • 1 medium onion, diced
  • 2 large carrots, peeled and sliced 
  • 1 red bell pepper, diced 
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 2-3 cups beef broth
  • 2 cups roasted pumpkin, diced 
  • 1 cup Swiss chard, chopped
  • Salt and pepper to taste


Heat the olive oil in a large pot over medium high heat. Add the stew meat, thyme and garlic and sear just until all sides of beef are browned. Add tomatoes, chilis, tomato paste, onion, carrots, pepper, paprika and chili powder and stir to combine. Cook until all veggies are coated in spices and tomato paste. Add in broth and cook on low heat for 30 minutes. Add in pumpkin and Swiss chard and cook for 15 more minutes. Remove thyme stems and enjoy!

Fall Veggie Chili

This is a no fuss super simple chili that is full of veggies and protein. It's sure to warm you up on cold fall nights! It's spicy, comforting and a fabulous way to get picky eaters to chow down on veggies. This chili is made without dairy, grains or beans so it's also going to be easy on  your stomach. This meal is Whole30 compliant and is a fabulous substitute if you are craving a traditional chili.

The key to this chili is to not skimp on the spices. While you are cooking the ground turkey, load up on the spices to instill a really deep chili flavor into the meat! Instead of using sour cream as a topping, I used avocado to replicate a creamy satisfying flavor. 

When I serve this chili, I like to top it off with a drizzle of hot sauce and some fresh cilantro for a spicy kick! 



Fall Veggie Chili

Makes 6 servings


  • 2 tablespoons olive oil
  • 1 1/2 pounds ground turkey
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 tablespoon oregano 
  • Pinch of red pepper flakes
  • 1 large green bell pepper, diced
  • 1 large red bell pepper, diced
  • 1 large yellow onion, diced
  • 1 small jalapeño pepper, chopped with seeds removed
  • 1 medium zucchini, diced 
  • 2 tablespoons garlic, minced 
  • 3 cups chicken broth 
  • 1 (14.5 ounces) can diced tomatoes
  • 1 (15 ounces) can tomato sauce 
  • 1 avocado, sliced 
  • 2 tablespoons fresh cilantro, chopped 
  • Hot sauce of your choice 
  • salt and pepper to taste 


In a large pot, add olive oil and ground turkey and cook over medium heat until turkey is no longer pink. Add in spices and stir until ground turkey is well coated. Add in peppers, onion, jalapeño, zucchini and garlic. Sauté until veggies just start to soften. Add remaining ingredients and simmer on low heat for thirty minutes. Serve with fresh avocado, hot sauce and cilantro.