Fall Favorites: Coconut Curry Pumpkin Soup, DIY Pumpkin Spice Latte & Pumpkin Scones

Upon waking up today I truly belived that Fall was in the air because as soon as I was exposed to the chilly morning air, I elevated back up to my home up in the sky to grab a sweater! Minutes later, when I walked in to Starbucks, all I could smell was cinnamon, pumpkin and nutmeg! So, I decided to get a short of PS in my Americano and went on with my day with thoughts, smells and tastes of Fall occupying my mind. Below I will share three of my favorite FALL recipes involving, you guessed it, PUMPKIN!

FYI: Pumpkin is rich in antioxidants that help fight stress as well as boost the immune system.

Coconut Curry Pumpkin Soup

coconut pumpkin curry soup

I enjoyed this soup for the first time last year at a Thanksgiving dinner. Although the version I tried was not vegan, I have been experimenting with this recipe for the last two weeks and think I have finally devised a vegan variation that not only tantalizes my taste buds and hopefully yours too, but which actually tasted between to me than the cream-heavy version I was introduced to.

INGREDIENTS:

1/4 cup coconut oil

1 cup chopped onions

1 clove garlic, minced

3 cups vegetable broth

1 teaspoon curry powder

1/2 teaspoon salt

1/4 teaspoon ground coriander

1/4 teaspoon crushed red pepper flakes

1 (15 ounce) can 100% pure pumpkin

1 cup light coconut milk

Directions:

Heat the coconut oil in a deep pot over medium-high heat.

Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.

Mix in the vegetable broth, curry powder, salt, coriander, and red pepper flakes.

Cook and stir until the mixture comes to a gentle boil, about 10 minutes.

Cover, and boil 15 to 20 minutes more, stirring occasionally.

Whisk in the pumpkin and coconut milk, and cook another 5 minutes.

Pour the soup into a blender, filling only half way and process until smooth.

Return to a pot, and reheat briefly over medium heat before serving.

Pumpkin Scones

pumpkin scones

For as long as they have been sold, I have been obsessed with Starbucks Pumpkin Scones! But, but at +480 calories each and countless grams of fat and minimal nutrition, I have not indulged in one since they appeared after labour day weekend. However, I recently came across this recipe that I was pleased with, but I definitely want to tweak it and will post any updates as they are discovered. For now I will share as is.

INGREDIENTS (Makes 10 scones)

1 cup smashed pumpkin

2 cups wholemeal spelt flour

1/2 teaspoon ground cinnamon

A pinch of  salt

2 teaspoons baking powder

60 g melted Earth’s Balance or butter or cold pressed coconut oil1 tablespoon manuka honey or pure maple syrup

100 g (1 cup/ 3 1/2) oats for rolling

1/2 cup sun-dried fruit (raisin, Goji berries, figs, etc.)

Directions:

Preheat your oven to 180 C.
Combine spelt flour, salt, cinnamon and baking powder.
Add raisins and mix through.
Combine smashed roasted pumpkin with the manuka honey and melted butter.
Add smashed pumpkin mix to the flour.
Combine gently with your fingertips until a soft dough forms and mixture is combined.
Scatter the oats on the base of your chopping board then scoop out your scone dough onto the oats.
Flatten out the pumpkin scone dough to about 5 cm,  scattering some extra oats on the top if you need to so it doesn’t stick.
Cut the scones into rounds using a cutter.  To stop the dough sticking, dip the cutter into a little flour in between each one.
Place the scones onto a baking tray – you should get about 10 lovely scones.
Bake for approximately 20 minutes until golden and cooked through.
Serve warm or at room temperature. (see serving suggestions)

Nutritional info per Scone (Approximate):
Protein: 4.2 g
Total fat: 7.4 g
Saturated: 1.1 g
Fibre: 4 g
Carbs: 28 g
Sugars: 8.7 g
Calories: 197

Enjoy plain and simple, topped with almond or macadamia nut butter, a little manuka honey and/or whole fruit jam.

FYI: Spelt is an ancient grain that has a low gluten content so it’s better for your digestive system. It’s also a good source of protein and has around 20 %  more protein + up to 65 % more amino acids than traditional wheat flours. Wholemeal spelt as well as the oats are a good source of fibre, which help keep you regular as well as help in lowering cholesterol.

Pumpkin Spice Latte

psl

Makes 1 serving

1 cups milk
1.5 tablespoons canned pumpkin 
1 to 2 tablespoons honey or agave or coconut sugar or any other healthy sweetener
1 tablespoon vanilla extract
1/2 teaspoon pumpkin pie spice, plus more to garnish
1 to 2 shots espresso or about 1/2 cup of strong brewed coffee
Whipped cream, to garnish

Whisk together milk, pumpkin and sugar in a saucepan and and cook on medium heat, stirring, until steaming.

Remove from heat.

Stir in vanilla and spice.

Transfer to a blender and process for 15 seconds until foamy.

(If you don’t have a blender, it’s ok,  just whisk the mixture really well with a wire whisk)

Pour into a large mug.

Add the espresso on top.

Sprinkle pumpkin pie spice, nutmeg, or cinnamon on top.

psl map

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