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Mon Tue Wed Thu Breakfast Snack 1 Lunch Snack 2 Dinner Mon Tue Wed Thu Pumpkin Pie Ba…ked OatmPuemalpkin Pie O…vernight POuamtspkin Pie P…rotein SmMoootnhsieter Break…fast Cookies Breakfast Pumpkin Pie Ta…rts with CPoucmopnkuitn W Sphicpep …eGdra CnroelaamPumpkin Spice …Latte Snack 1 Pumpkin Mac …n' CheeseSpider Web Pum…pkin SoPuupmpkin Hum…mus Cinnamon Toa…st Crunch Pumpkin Seeds Lunch Pumpkin Tahi…ni Energy BPualmlspkin Brea…kfast CookiPeusmpkin Loaf Brownie Batte…r Protein Balls Snack 2 Scalloped Swee…t PotatoeBsison Pumpki…n Chili Roasted Butte…rnut Squash Harvest Bowl Dinner Pumpkin Recipes Fruits Vegetables Bread, Fish, Meat & Cheese 4 Banana 4 cups Butternut Squash 1 lb Ground Bison 3/4 Lemon 2 Carrot 4 cups Coleslaw Mix 4 Garlic 1 1/2 tsps Ginger 8 cups Kale Leaves 2 Sweet Potato 1 tbsp Thyme 1 1/4 Yellow Onion Breakfast Boxed & Canned Condiments & Oils 1/2 cup Almond Butter 2 cups Black Beans 1 tbsp Balsamic Vinegar 2 1/4 cups Maple Syrup 2 cups Brown Rice Macaroni 1/4 cup Black Olives 1/2 cup Organic Coffee 1 cup Chickpeas 1 1/4 cups Coconut Oil 1/3 cup Pumpkin Seed Butter 1 cup Crushed Tomatoes 1 1/2 tsps Dijon Mustard 3 1/4 cups Organic Coconut Milk 1/3 cup Extra Virgin Olive Oil 2 cups Organic Vegetable Broth 3/4 cup Sunflower Seed Butter 3/4 cup Quinoa 1/4 cup Tahini Seeds, Nuts & Baking Cold Spices 1 1/4 cups Almond Flour 9 Egg 1 cup Almonds 3 1/2 tbsps Arrowroot Powder 7 1/2 cups Unsweetened Almond Milk 1/4 tsp Black Pepper 2 2/3 tsps Baking Powder 1 cup Cashews 1 tbsp Cacao Powder 2 tbsps Chia Seeds 3/4 cup Coconut Flour 2 tbsps Chili Powder 1/2 cup Dried Unsweetened 3 tbsps Cinnamon Cranberries 1 tbsp Cumin 1/3 cup Nutritional Yeast 2 1/2 tsps Garlic Powder 10 1/4 cups Oats 1/2 cup Ground Flax Seed 1/2 cup Organic Dark Chocolate Chips 1 tsp Ground Ginger 2/3 cup Organic Raisins 1 tsp Ground Sage 1 1/3 cups Pitted Dates 2 tsps Nutmeg 3 1/3 tbsps Pumpkin Pie Spice 1 tsp Paprika 14 2/3 cups Pureed Pumpkin 1/2 cup Pecans 1/4 cup Raw Honey 2 1/2 cups Pumpkin Seeds 1 1/8 tbsps Vanilla Extract 1 2/3 tbsps Sea Salt Sea Salt & Black Pepper 1/4 cup Sesame Seeds 1/2 cup Sunflower Seeds 1 cup Walnuts Other 1/2 cup Chocolate Protein Powder 1/2 cup Vanilla Protein Powder 2 1/4 cups Water Pumpkin Mac n' Cheese 9 ingredients 20 minutes 4 servings Directions Ingredients 1. Bring a large pot of water to a boil and cook brown rice macaroni as per the • 2 cups Brown Rice Macaroni (dry) directions on the package. When finished cooking, strain and run under cold 1 cup Unsweetened Almond Milk water immediately to prevent from overcooking. • 1 tbsp Arrowroot Powder 2. Meanwhile, heat milk in a saucepan over medium heat. Once the milk is • steaming, whisk in the arrowroot until all clumps are gone. • 1 tsp Garlic Powder 3. Add the remaining ingredients and whisk until thoroughly combined. Turn • 1/3 cup Nutritional Yeast down to low heat and cook until the sauce has thickened, about 5-6 minutes. • 1 1/2 tsps Dijon Mustard 4. Pour the pumpkin sauce over the macaroni and mix well. Divide into bowls and enjoy! • 1 cup Pureed Pumpkin • 1 tbsp Maple Syrup Notes • Sea Salt & Black Pepper (to taste) Leftovers Store in an air-tight container in the fridge for up to 5 days. Spice Lover Add chili flakes, hot sauce, paprika, cayenne, oregano and/or rosemary. More Protein Add cooked diced chicken, chickpeas or lentils. More Add wilted spinach, kale and/or sauteed mushrooms. Vegetables Bison Pumpkin Chili 13 ingredients 30 minutes 4 servings Directions Ingredients 1. Heat olive oil in a large skillet over medium-high heat. Add the ground bison, • 1 tbsp Extra Virgin Olive Oil onion and garlic, and saute for about 5 to 7 minutes, or until the meat is cooked 1 lb Ground Bison through. Drain off the fat. • 1 Yellow Onion (diced) 2. Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant. Add • crushed tomatoes, pumpkin, water, maple syrup and salt. Let simmer about 10 • 3 Garlic (cloves, minced) minutes. • 2 tbsps Chili Powder 3. Divide coleslaw into bowls. Top with chili and enjoy! • 1 tbsp Cumin Notes • 1 tsp Paprika 1 cup Crushed Tomatoes Optional Garnish with toasted tortillas, chopped green onion, avocado, • Toppings jalapeno slices, cheddar cheese or greek yogurt. • 1 cup Pureed Pumpkin More Veggies Add bell peppers, corn, peas or any leftovers on hand. Stir in • 1 cup Water spinach, kale or watercress just before serving. • 1 1/2 tsps Maple Syrup No Bison Use extra lean ground beef, chicken, turkey, lamb or venison. • 1 tsp Sea Salt Vegan or Use mixed beans and/or tofu instead of ground meat. Vegetarian • 4 cups Coleslaw Mix Leftovers Refrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months. Pumpkin Spice Granola 10 ingredients 40 minutes 12 servings Directions Ingredients 1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper. • 3 cups Oats (rolled) 2. Mix the oats, walnuts, pumpkin seeds, ground flax seed, sea salt, pumpkin pie • 1 cup Walnuts (chopped) spice and cinnamon together in a large bowl. Stir well to mix. • 1/2 cup Pumpkin Seeds 3. In a pot, combine the coconut oil, maple syrup and pureed pumpkin. Place over 1/4 cup Ground Flax Seed medium-low heat and whisk until all ingredients are well distributed and it is • warmed through (about 2 to 5 minutes). Pour it over the dry ingredients and • 1/4 tsp Sea Salt mix with a spatula. Spread across the baking sheet and bake for 25 to 30 minutes, or until golden brown. Rotate the pan at the halfway point. (Note: • 3/4 tsp Pumpkin Pie Spice Don't stir as this will break up the clusters.) • 1/2 tsp Cinnamon 4. Remove the granola from the oven and let cool completely. It may seem wet, 1/4 cup Coconut Oil but it will crisp up as it cools. • 1/3 cup Maple Syrup 5. Divide into bowls or store sealed in a jar until ready to use. Enjoy! • • 1/3 cup Pureed Pumpkin Notes Leftovers Stores well in an airtight container up to a week. Freezes well for longer. No Walnuts Use pecans or slivered almonds instead. Nut-Free Skip the nuts and add extra pumpkin seeds. Serve it With Oatmeal, yogurt, almond milk and/or chopped apples with cinnamon. Optional Add- Raisins, dried cranberries, berries or coconut flakes. Ins Brownie Batter Protein Balls 7 ingredients 40 minutes 6 servings Directions Ingredients 1. Line a baking sheet with parchment paper. • 1/3 cup Pitted Dates (packed) 2. Combine dates, black beans, chocolate protein powder, pumpkin seed butter, • 2 cups Black Beans (cooked) sea salt, and cacao powder in the bowl of your food processor. Process until 1/2 cup Chocolate Protein Powder smooth, scraping down the sides as necessary. • 1/3 cup Pumpkin Seed Butter 3. Roll the dough into 1-inch balls and place on the covered baking sheet. You • should have about 3 balls per serving. • 1/2 tsp Sea Salt 4. To make the optional chocolate drizzle: melt the chocolate chips in a double • 1 tbsp Cacao Powder boiler and drizzle over balls. • 1/2 cup Organic Dark Chocolate 5. Refrigerate at least 1 hour to set. Enjoy! Chips (optional) Notes Serving Size Nutrition information is calculated based on 3 balls per serving. Storage Store in an airtight container in the fridge up to 1 week, or in the freezer for up to 1 month. No Pumpkin Use tahini, sunflower butter, almond butter or peanut butter Seed Butter instead. Preferred This recipe was developed and tested using Genuine Health Vegan Protein Fermented Protein Powder in Chocolate. For best results, use this Powder or a plant-based protein powder. Pumpkin Tahini Energy Balls 7 ingredients 15 minutes 15 servings Directions Ingredients 1. In a medium sized mixing bowl, combine the coconut flour, coconut oil and • 1/2 cup Coconut Flour (Bob's Red pureed pumpkin. Mix thoroughly. Mill) 2 tbsps Coconut Oil (melted) 2. Add tahini, maple syrup and cinnamon. Continue to mix until well combined. • The mixture should be very doughy and stiff. • 1/2 cup Pureed Pumpkin 3. Roll dough into small balls. Pour sesame seeds onto a small plate and roll each • 1/4 cup Tahini ball in the seeds to coat. • 3 tbsps Maple Syrup 4. Cover and store in the fridge up to 5 days, or the freezer for a month. • 2 tsps Cinnamon Notes • 1/4 cup Sesame Seeds No Tahini Use any type of nut or seed butter. No Sesame Roll them in crushed pumpkin seeds or hemp seeds instead. Seeds Best Results This recipe was developed and tested using Bob's Red Mill coconut flour. Results may vary with other brands. Cinnamon Toast Crunch Pumpkin Seeds 5 ingredients 50 minutes 2 servings Directions Ingredients 1. Preheat oven to 300 and line a baking sheet with parchment paper. • 1/2 cup Pumpkin Seeds (rinsed and dried) 2. Add all ingredients to a mixing bowl and mix well. Spread seeds across the 1 1/2 tsps Extra Virgin Olive Oil baking sheet. Place in the oven and bake for 40 - 50 minutes or until golden • brown. Stir at the halfway point.
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