3 Healthier Pumpkin Desserts for Fall

The holidays can be a joyous and festive time, but it can also be gluttonous and down-right stressful. I may not be able to solve your problem with that crazy relative who always brings up controversial topics at the dinner table, but I can sure help when it comes to food!

It can be challenging trying to eat more nutritious foods when those around you aren’t on the same page. Sometimes not having that support can lead to self-sabotaging behavior, which is something I work on with clients — because it’s bound to happen!

Instead of the typical all-or-nothing diet mentality when it comes to food, try to make small changes over time. You can enjoy healthier foods that provide your body the nutrients it needs while still indulging here and there — it doesn’t have to be all or nothing.

My philosophy is that living a healthier life doesn’t have to be so dang hard and precise. Most of us are hard on ourselves already, so try having compassion for yourself. You don’t have to eat “perfectly” (there’s also no such thing, by the way).

Steady progress over time is more important than having a day here or there where you “fell off the wagon.” I recommend clients try an 80/20 approach when it comes to food to find a good balance with nutrition and satisfying cravings.

In my Nourish & Thrive Method, I help women preparing for motherhood with what to eat and how to have a healthier relationship with food so they can optimize their fertility and feel strong and healthy at every stage of motherhood. Deprivation is strongly discouraged, and that also goes for the holidays—you should enjoy your food!

There are plenty of small tweaks you can make to your favorite recipes to lighten them up. It’s possible to feel better about what you’re eating without sacrificing the flavor and ritual around desserts. You just have to be open minded and willing to experiment with new ingredients.

So here are three healthier recipes with more nutrient-dense and low-glycemic ingredients that will leave you feeling a little lighter over the winter holidays. They still deliver on flavor and will satisfy your sweet tooth (as well as that pumpkin fix!).

*Updates to recipes made on November 14th, 2022

Pumpkin Pie Bars with Pomegranate Syrup

For the crust:
4 large pitted Medjool dates, soaked in hot water for 5 minutes
2 cups almond flour
1/4 tsp salt

For the filling:
1 - 15 oz can pumpkin puree (not pumpkin pie filling)
2 large eggs
1 large egg yolk
3/4 cup coconut sugar
1 cup unsweetened almond milk
1 tsp tapioca flour or cornstarch
1 tsp vanilla extract
1 1/2 tsp cinnamon
1 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp nutmeg
1/2 tsp salt

For the topping:
2 cups pomegranate juice
Pomegranate arils for garnish

Start with the crust by preheating the oven to 350 degrees F and spraying an 8-inch square baking pan with nonstick spray. Strain the dates out of the hot water and add to a food processor along with the almond flour and salt. Blend on high until it starts to form into a rough ball. If it’s too sticky, then add a couple more tablespoons of almond flour. Spread the dough into the greased pan until it’s even and goes up the sides slightly, then set aside while you make the filling.

In a large mixing bowl, whisk all the filling ingredients together until smooth. Pour the mixture into the crust and bake for 45-50 minutes. It’s done when there’s a slight jiggle in the center but firm around the edges. Don’t over-bake, as it will continue to set as it cools. Take the pan out of the oven and let it slowly cool to room temperature, then place in the fridge to set for 4 hours or overnight.

To make the syrup: 
Heat 2 cups pomegranate juice in a sauté pan over medium heat. Bring to a simmer, then reduce the heat slightly and keep stirring frequently with a rubber spatula as it simmers (make sure to scrape the bottom of the pan so it doesn’t burn). After 15-20 minutes the juice will start to foam and reduce down to a thin syrup. Keep simmering a few more minutes, then once the consistency is thicker, turn off the heat and allow to cool.

To serve, cut the bars with a smooth knife run under hot water. Keep cleaning the knife off in between cuts so you get nice, clean edges. Gently transfer the bars to a platter and drizzle with the pomegranate syrup and a sprinkling of pomegranate seeds right before serving. If you want to keep some for later, leave off the syrup and store separately.

This recipe is also dairy-free & gluten free.

Pumpkin Spice Latte Pudding

1 cup pumpkin puree (not pumpkin pie filling)
2 - 13 oz cans full-fat coconut milk
1/4 cup tapioca flour, or cornstarch if you don’t have it
1 1/2 tsp cinnamon
1 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp nutmeg
1/3 cup maple syrup
1/2 cup coconut sugar
1 Tbsp vanilla extract
3 Tbsp black coffee or espresso
Dark chocolate covered espresso beans for garnish (optional)

Add the pumpkin and coconut milk to a saucepan over medium heat and whisk until smooth. While it’s still cold, vigorously whisk in the tapioca flour/cornstarch, spices, maple syrup, sugar, and coffee until there are no lumps. Raise the heat slightly, then switch to a wooden spoon and continue stirring for several minutes until the pudding just starts to bubble. You’ll know it’s done when you can coat the back of the spoon and run your finger down the middle and it stays separated.

Turn off the heat, stir in the vanilla, and pour into individual ramekins. Before transferring to the fridge, cover the tops with plastic wrap directly on the surface of the pudding to prevent a skin from forming. Chill in the fridge for 4 hours or overnight and garnish with dark chocolate espresso beans if you like. Makes about five 6-ounce servings.

This recipe is also vegan, dairy-free & gluten free.

Pumpkin Caramel Milkshakes

2 pints non-dairy vanilla caramel ice cream  (I like Halo Top’s Sea Salt Caramel non-dairy ice cream)
1/4 cup pumpkin puree  (not pumpkin pie filling)
1/4 cup coconut sugar
1/2 tsp cinnamon
1/4 tsp ground ginger
1 - 2 cups unsweetened almond milk, or whatever milk alternative you prefer
ginger cookies + candied ginger for garnish (optional)

Add everything to a blender (except for the garnishes) and blend on medium-high speed. Add the almond milk a cup at a time until you a thick but pourable consistency. Pour into glasses and top with ginger cookies and candied ginger. Makes about 4 small milkshakes.