Pumpkin Spice and Everything Nice: Cozy Fall Recipes

Thursday, Oct 5, 2023 | Meals

Pumpkin Spice and Everything Nice: Cozy Fall Recipes

As the leaves transform into a vibrant tapestry of colors and the air gains a refreshing crispness, autumn graces us with a season overflowing with warmth, comfort, and the most delightful flavors. And what better way to embrace this season than by incorporating the wholesome goodness of pumpkins into your diet? In this article, we’ll explore the health benefits of pumpkins and share some nutritious fall recipes that not only satisfy your taste buds but also support your weight loss journey. So, grab your favorite cozy sweater, and let’s dive into the world of pumpkin spice and everything nice!



  • Health Benefits of Pumpkins
  • Nutritious, Cozy Fall Recipes to Try
  • Precautions
  • Conclusion


Health Benefits of Pumpkins

Pumpkins are packed with dietary fiber, which aids in digestion and helps keep you feeling full. This can be especially beneficial when you’re looking to shed those extra pounds. Pumpkin is naturally low in calories, making it a guilt-free addition to your meals. You can enjoy its deliciousness without worrying about excessive calorie intake.

Pumpkins are also rich in essential vitamins like A, C, and E, which promote healthy skin, boost your immune system, and support overall well-being. The orange hue of pumpkins is a sign of their high antioxidant content, which helps combat free radicals in your body, reducing the risk of chronic diseases.


Nutritious, Cozy Fall Recipes to Try

Now, let’s get to the fun part – cooking up some delightful fall recipes that are both nutritious and weight loss-friendly.

Healthy Pumpkin Bread


  • 1 3/4 cups whole wheat flour
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground cloves
  • 1/4 tsp ground allspice
  • 1/2 cup unsweetened applesauce
  • 1/2 cup honey or maple syrup
  • 2 large eggs
  • 1 cup pumpkin puree (canned or homemade)
  • 1/4 cup plain Greek yogurt or low-fat sour cream
  • 1 tsp vanilla extract
  • 1/2 cup chopped nuts or chocolate chips (optional)


  • Preheat your oven to 350°F (175°C). Grease a 9×5-inch loaf pan or line it with parchment paper for easy removal.
  • In a medium-sized mixing bowl, whisk together the whole wheat flour, baking soda, baking powder, salt, and spices (cinnamon, nutmeg, cloves, and allspice).
  • In another bowl, combine the applesauce and honey (or maple syrup). Add the eggs and whisk until well combined.
  • Stir in the pumpkin puree, Greek yogurt (or sour cream), and vanilla extract.
  • Gradually add the dry ingredients to the wet ingredients and stir until just combined. Be careful not to overmix; it’s okay if there are a few lumps.
  • If desired, fold in chopped nuts or chocolate chips.
  • Pour the batter into the prepared loaf pan and spread it evenly.
  • Bake in the preheated oven for 45-55 minutes, or until a toothpick inserted into the center comes out clean.
  • Allow the pumpkin bread to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely.
  • Once cooled, slice and enjoy your healthy pumpkin bread!


Butternut Squash Soup


  • 1 butternut squash, peeled and cubed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tsp thyme
  • Salt and pepper to taste


  • In a large pot, sauté the onion and garlic until translucent.
  • Add the butternut squash and carrots and cook for a few minutes.
  • Pour in the vegetable broth and add thyme, salt, and pepper.
  • Simmer until the vegetables are tender.
  • Use a blender or immersion blender to puree the soup until smooth.
  • Serve hot with a garnish of fresh thyme or a dollop of Greek yogurt.


Roasted Brussels Sprouts with Cranberries and Pecans


  • 1 lb Brussels sprouts, trimmed and halved
  • 1/2 cup dried cranberries
  • 1/2 cup chopped pecans
  • 2 tbsp olive oil
  • Salt and pepper to taste


  • Preheat your oven to 400°F (200°C).
  • Toss the Brussels sprouts with olive oil, salt, and pepper.
  • Spread them on a baking sheet and roast for 20-25 minutes until they are tender and slightly caramelized.
  • In a bowl, combine the roasted Brussels sprouts with dried cranberries and chopped pecans.
  • Serve as a side dish or over a bed of mixed greens for a delicious salad.


Pumpkin and Spinach Stuffed Shells


  • 20 jumbo pasta shells
  • 1 cup canned pumpkin puree
  • 1 cup ricotta cheese
  • 1 cup fresh spinach, chopped
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp nutmeg
  • Salt and pepper to taste


  • Cook the pasta shells according to the package instructions and drain.
  • In a bowl, combine pumpkin puree, ricotta cheese, chopped spinach, Parmesan cheese, nutmeg, salt, and pepper.
  • Stuff each pasta shell with the pumpkin mixture.
  • Place the stuffed shells in a baking dish, cover with foil, and bake at 350°F (175°C) for 20-25 minutes.
  • Remove the foil and bake for an additional 10 minutes until the tops are golden brown.


Apple Cinnamon Oatmeal


  • 1 cup rolled oats
  • 2 cups milk (or a dairy-free alternative)
  • 1 apple, diced
  • 1/2 tsp cinnamon
  • 2 tbsp honey or maple syrup


  • In a saucepan, combine oats and milk. Cook over medium heat until the oats are tender and the mixture thickens.
  • Stir in diced apples, cinnamon, and sweetener of your choice.
  • Cook for an additional 5 minutes, or until the apples are soft.
  • Serve hot, garnished with extra apple slices and a sprinkle of cinnamon.


Baked Acorn Squash with Quinoa and Cranberry Stuffing


  • 2 acorn squash, halved and seeds removed
  • 1 cup quinoa, rinsed and cooked
  • 1/2 cup dried cranberries
  • 1/2 cup chopped pecans
  • 1/2 tsp dried sage
  • Salt and pepper to taste


  • Preheat your oven to 375°F (190°C).
  • Place acorn squash halves on a baking sheet, cut side down, and roast for 30-35 minutes or until tender.
  • In a bowl, combine cooked quinoa, dried cranberries, chopped pecans, dried sage, salt, and pepper.
  • Stuff each roasted acorn squash half with the quinoa mixture.
  • Return to the oven for an additional 10-15 minutes until heated through and slightly crispy on top.

Apart from these, the Healthi app consists of a plethora of recipes that come preloaded with numerical values called BITES that help you make better food choices. Try these fun, new recipes, and break the chains of monotony through guided experimentation. 



Remember that moderation is key, even when indulging in your favorite fall treats. Watch your portion sizes and be mindful of added sugars in recipes. Opt for fresh or canned pumpkin without added sugars or syrups.

While pumpkin is undoubtedly nutritious, it’s important to enjoy it as part of a balanced diet. The Healthi app is an excellent tool to help you stay on track with a balanced diet plan. It offers custom meal plans, while also providing you with recipes that you can try to mix things up. To help you make better, more informed food choices, the Healthi app uses BITES – prescribed numerical values to food items – that can also help you monitor your consistency and progress.


Fall is a time to relish the comforting flavors of the season, and with pumpkin as your culinary companion, you can savor every moment guilt-free. Incorporate these nutritious pumpkin recipes into your weight loss journey and embrace the cozy spirit of autumn. Enjoy the delicious taste of pumpkin spice and everything nice while taking steps towards a healthier you. Happy cooking!