Dispelling nutrition myths, ranting, and occasionally, raving



Now that fall is in the air I have an urge to bake pumpkin treats. On the menu this weekend: pumpkin granola, pumpkin cinnamon buns, and pumpkin ricotta waffles (it’s a good thing I’m in the midst of marathon training!). Pumpkin puree is great as a substitute for fat in a recipe making it healthier and adding flavour. If these recipes turn out alright I’ll post them, along with photos, on here.

Pumpkin puree (not pie filling) can be easily purchased at the grocery store. If you’re feeling more ambitious, you can buy a pumpkin, roast, and puree the flesh. The seeds also make a great snack, full of fibre and iron.

1/3 of a cup of pumpkin puree has only 35 calories, 1 gram of fibre, 1 gram of protein, and 360 mcg of vitamin A.

Pumpkin Pie Granola


2 1/4 cups old fashioned rolled oats

1/2 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp all-spice

1/4 tsp nutmeg

1/2 cup pumpkin puree

1/2 cup hot water

1/3 cup honey

3 Tbsp extra-virgin olive oil (divided)

3 Tbsp golden brown sugar (divided)

1/2 cup coarsely chopped pecans

1/2 cup pumpkin seeds

1/3 cup raisins


Preheat oven to 300C.

Mix together oats, spices, pumpkin, and hot water in a medium bowl. Set aside for 15 minutes. While oats are soaking, in a small saucepan bring 2 Tbsp of olive oil, 2 honey, and 2 Tbsp of brown sugar to a boil. Mix into oat mixture. Spread on a large baking sheet. Bake in oven for 40-60 minutes, stirring occasionally, until desired crispness is reached. Remove from oven to cool and turn oven temperature up to 350C.

In a 8×8 (or so) baking dish, mix together the pecans, pumpkin seeds, and remaining Tbsps of olive oil and sugar. Cook in oven until lightly toasted, about 10 minutes.

Mix oats, nuts, and raisins together. Once cooled, enjoy with yoghurt and fruit.

(Adapted from Bon Appetit’s Surfer’s Granola)

Pumpkin Cinnamon Buns


3 cups of flour

1/2 cup of white sugar

1/2 tsp salt

5 tsp baking powder

1/2 cup butter

2 eggs

1/2 cup low-fat milk

1/4 cup pumpkin puree


1/8 cup butter, melted

1/4 cup brown sugar

1/4 cup white sugar

2 Tbsp pumpkin puree

2 tsp cinnamon

1/4 tsp all-spice

1/4 tsp nutmeg


Preheat oven to 350C. In a large mixing bowl combine dry ingredients. Using a pastry blender or a couple of knives, cut in the butter until it resembles small peas. Combine milk, eggs, and pumpkin and then mix into dry ingredients. Roll dough into a large rectangle. Mix melted butter and pumpkin puree together and then spread onto dough. Sprinkle generously with sugar and spice mixture. Roll-up from short-side of rectangle and cut into ~1-inch thick buns. Bake on an ungreased cookie sheet for about 25 minutes (or until risen and golden).

Pumpkin Ricotta Waffles


1 3/4 cups of flour

2 tsp baking powder

1 Tbsp white sugar

1/2 tsp baking soda

1/2 tsp salt

1 1/2 cups buttermilk

1/2 cup ricotta cheese

2 Tbsp pumpkin puree

2 large eggs

2 Tbsp butter, melted


Mix dry ingredients together in a medium-large mixing bowl. Combine wet ingredients and gently mix into dry. Scoop by heaping 1/2 cup measures onto a preheated waffle iron. Cook until desired crispness is reached. Serve with desired toppings. I used Greek yoghurt mixed with pumpkin puree and maple syrup, as well as toasted pecans, and apple compote.

(Recipe adapted from: Jennie’s Kitchen)

Author: Diana

I'm a registered dietitian from Nova Scotia, living and working in Ontario, Canada. My goal is to help people see food and nutrition from a different perspective and understand that nutrition and health are not necessarily a result of personal choice.

2 thoughts on “Pumpkin

  1. Same, I can’t contain my pumpkin excitement! This granola would be delicious :)


  2. Pingback: Recipe: Quinoa Pumpkin Pie Granola | bite my words

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