It’s the Great Pumpkin cooking extravaganza!

If you don’t yet know this about me, I am literally obsessed with Halloween! I find every excuse to continuously buy all the Halloween décor (don’t mind my collection of skeletons!) and this is a tradition my family and I look forward to every year. If you haven’t yet Boney – he’s my October mascot. Keep scrolling because there’s a photo of him at the bottom.

With Halloween just one week away, we are cooking all things pumpkin flavored: PUMPKIN SOUP + PUMPKIN ENERGY BITES

Regardless of where you fall on the pumpkin food spectrum, you can choose from sweet or savory or live on the edge with BOTH!

Enjoy these dishes both now and as we continue to cozy up to fall weather. Click the video now to join me in the kitchen to stay fueled! Full recipe is shared below with Boney.


Ingredients: Here’s What You Need

  • 1 T. Olive oil

  • 1 Onion, diced

  • 2 Carrots, diced

  • 3 Cloves garlic, minced

  • 4 C. Vegetable stock

  • 1 Can pumpkin puree (NOT pie filling)

  • 1 Can light, unsweetened coconut milk

  • 1 T. Cumin

  • 2 t. Coriander

  • ½ t. Cinnamon

  • ¼ t. Cayenne pepper

  • 1 T. Maple syrup

  • Salt + pepper to taste

Recipe: Follow These Steps

  • Heat olive oil and add onion and carrots. Cook for 5-10 minutes or, until soft. Add garlic and cook for an additional minute. Add spices and cook for 30 seconds, stirring constantly.

  • Add vegetables and spice mix to the crockpot. Add stock, pumpkin puree, coconut milk and stir well to combine.

  • Cook on low for 8-10 hours or on high for 3-4 hours.

  • Before serving, add maple syrup and blend soup with an immersion blender.

  • Add salt and pepper to taste. Top with pumpkin seeds, if desired.


Ingredients: Here’s What You Need

  • 1.5-2 C. Oats

  • ½ C. Nut butter of choice

  • ½ C. Canned pumpkin puree (NOT pie filling)

  • ¼ C. Chia seeds

  • ¼ C. Honey or maple syrup

  • 1 t. Vanilla

  • ½ t. Cinnamon

  • ½ C. Mini chocolate chips

Recipe: Follow These Steps

  • Starting with 1 ½ cup of oats, add all ingredients (except chocolate chips) to a large mixing bowl.

  • Mix well. Add additional oats if the mixture is still “sticky”.

  • Add chocolate chips.

  • Roll into 20 balls and store in the refrigerator.


Stay Fueled

Picture of Amie Koger
Amie Koger

Nutrition + Performance Coach

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