How to Make Your Favorite Fall Treats {Healthy}

Ideas of fall conjure up adorable scarfs, warm apple cider, pumpkin and apple pie, and of course, every other pumpkin treat you can dream of. But, unfortunately for us, these delectable goodies bring more into us than happiness and joy. Our favorite drinks and desserts of fall are full of pesticides, hormones, excitotoxins, and all sorts of ghoulish additives.

But, there is good news. By making these treat at home they are not only yummy, but also healthy. Pumpkin is loaded with folate, magnesium, B6, vitamins C and E, riboflavin and potassium. So let’s not leave it out – let’s make it ourselves without the nasties.

Apples, another fall favorite, are typically sprayed with over 10 different pesticides each season multiple times. In fact, apples top the “dirty dozen” every year, a list of produce with the most pesticides. Search your local area for organic apple orchards if you go apple picking, or ask the farmer which apples, if any, have low or no pesticides. Apples have vitamins A, B, C, E, and K, as well as a wonderful serving of fiber. So let’s not forget about these, either.

Let’s go over what’s wrong with these fall favorites and how you can quickly whip them up without whipping your immune system.

Pumpkin Spice Latte

The holy grail of fall treats is the infamous pumpkin spice latte. The nearby coffee shops are known for these, but they also come with a lovely 50 grams of sugar, high fructose corn syrup, caramel, and no real pumpkin!

Homemade Pumpkin Spice Latte

Ingredients

• 1 cup milk of choice (almond, coconut, or raw cow milk)
• 2 tbsp cooked pumpkin (buy in BPA free can or make your own)
• 1 tsp raw, local honey or maple syrup
• 3 tsp coffee of choice
• 1/2 tsp pumpkin pie spice blend (nutmeg, cinnamon, allspice, and cloves)
• Organic whip cream and sprinkle sea salt on top (Optional)

Directions

1. Slowly add your milk to your warm coffee and stir.
2. Mix in your pumpkin, followed by your honey, vanilla, and finally spices.
3. Top with whipped cream and sea salt if desired.

Pumpkin Baked Goods

If it comes in a box, you can guess it’s likely not good for you. The store shelves are lined with pumpkin cookies, cake, and bar mixes. Try out these recipes by putting down the hydrogenated oils, dyes, and preservatives.

Pumpkin Bars

Ingredients

• 1 banana
• 1/2 cup almond butter
• 2/3 cup canned pumpkin
• 1/4 cup raw honey or maple syrup
• 1 tsp vanilla extract
• 1 tbsp paleo flour (coconut or almond flour)
• 1 tsp baking powder
• 1/4 tsp sea salt
• 1/4 cup nuts of choice (optional)

Directions

1. Blend all ingredients.
2. Pour batter into a greased 8 inch square or round pan.
3. Bake at 350 degrees for 25-30 minutes.
4. Let cool, and top with nuts if desired.

Pumpkin Cake

Ingredients

• 8 oz pumpkin (canned, or make your own!)
• 1/2 cup applesauce
• 2 eggs
• 1 cup whole wheat flour
• 1/2 cup coconut sugar
• 1/2 tsp baking powder
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp cloves
• 1/8 tsp sea salt

Directions

1. Combine pumpkin, applesauce, and eggs in bowl, and mix thoroughly.
2. In a separate bowl, combine all dry ingredients.
3. Slowly mix dry ingredients into the wet ingredients, and pour into an 8 inch round or square baking pan.
4. Bake at 350 degrees for 25 minutes.
5. Let cool, and enjoy!

Pumpkin Protein Balls

Ingredients

• 1 can of pumpkin puree
• 3 cups organic rolled oats
• 1/2 cup raw honey or maple syrup
• 1 cup almond butter
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp clove
• 1 cup choice of nuts (optional)

Directions

1. Blend all ingredients together.
2. Roll into 1-inch balls on a parchment-lined baking sheet.
3. Refrigerate for up to one hour, then keep in a sealed container in the refrigerator for up to one week.

Don’t Toss the Seeds!

Pumpkin seeds are extremely healthy and tasty. They have magnesium, manganese, iron and zinc, as well as an ample source of plant-based protein.

Sprinkle sea salt and pepper, or cinnamon on raw seeds. Roast at 350* for about 20 minutes, shake and turn over the seeds, and roast on the other side for another 20 minutes.

Looking to smell as good as a Pumpkin Pie or Latte? Try our Limited Edition Pumpkin Spice Collection!

Apple Pie

We mentioned earlier that conventional apples are sprayed with 10-15 different pesticides, including neurotoxins, multiple times per year. Choose organic apples, or grow your own to avoid the harms of pesticides on your digestive and nerve systems.

Homemade Apple Pie Filling

Pie Filling Ingredients

• 6 apples, peeled and diced finely
• 2 tbsp coconut oil or ghee
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp clove
• 2 tbsp raw honey

Crust Ingredients

• 2 cups paleo flour (almond or coconut)
• 1 cup ice cold water
• 1 1/2 cups coconut oil, room temperature (below 70 degrees)

Directions

1. Warm the honey, spices, and coconut or ghee in a saucepan. Once thoroughly melted, add diced apples. Let simmer on low for 30 minutes.
2. As the filling simmers, prepare your dough by hand mixing the coconut oil into the paleo flour. Mince the flour between your fingers until small balls form. Add water slowly until the balls make one entire ball.
3. Refrigerate your dough for 15 minutes.
4. Remove dough from refrigerator, and roll out on parchment paper for bottom crust, set aside.
5. Allow your filling to cool, and pour into your crust.
6. Cut off the extras of your crust, and form a lattice top.
7. Bake for 15 minutes at 375 degrees.
8. Reduce heat to 350 degrees, and bake for another 30 minutes. (If your crust tends to brown, cover with aluminum foil)
9. Let cool, and enjoy with some coconut ice cream!

Apple Cider

The apple cider sold in stores is heavily processed and misses many of the good parts of natural cider. Nonorganic apple cider contains many pesticides concentrated into the juice, which is not something you want in your littles. You can find organic apple cider, which will have no pesticides but can also save some money and make your own!

Homemade Apple Cider

Ingredients

• 12 organic apples
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp clove

Directions

1. Juice your apples, and add spices. You can use a juice machine for this or put the apples through a blender and strain them through cloth.
2. Heat on low for warm apple cider, or enjoy chilled!