20 Pumpkin Dessert Recipes to Indulge in This Fall
Pumpkin season is upon us and so are these delicious pumpkin dessert recipes. Feeling pessimistic because of your paleo diet? Gloomy because you’re gluten-free? Well fret not. This recipe roundup includes an assortment of gluten-free and paleo pumpkin desserts you’re sure to love.
Pinterest: Pumpkin Dessert Recipes
Why Pumpkin Fall Recipes Are a Must for Healthy Autumn Indulgence
Why do we love fall pumpkin recipes so much? Is it because the smell of pumpkin and spices makes us feel warm and cozy?
Maybe pumpkins remind us of the upcoming holiday season.
Well, here’s another reason to love pumpkins. Pumpkins are loaded with antioxidants and a wide variety of vitamins and nutrients. Vitamins A, C , E, B6, iron, magnesium, niacin and folate are just a few.
Pumpkins are also a rich source of fiber which helps improve gut health. And since pumpkins are naturally sweet and low in calories, they’re a good choice if you’re trying to maintain your weight.
Pumpkin And Warm Spices: The Perfect Pair for Gluten-Free and Paleo Baking
Pumpkins pair nicely with warm spices like nutmeg, cinnamon, and cloves. The comforting flavor and aroma are so inviting, even candle companies have capitalized on the scent.
If you’re on the gluten-free or paleo diet, you’re in for a special treat. Not only do pumpkins help baked recipes retain moisture. Pumpkins act as a binder, holding your ingredients together. This is important because baked desserts can be crumbly without gluten.
Plus, pumpkins are naturally creamy which makes them the perfect ingredient for recipes without butter or milk.
So brace yourself…even reading these pumpkin dessert recipes can trigger an irresistible craving for autumnal sweetness.
20 Pumpkin Dessert Recipes for Fall
1
Easy Healthy Pumpkin Pudding (vegan, paleo, AIP)
A no bake fall dessert made entirely from scratch. With only a few ingredients, this easy pumpkin pudding is ready in 5 minutes.
Try this easy and healthy homemade chocolate chip pumpkin bread recipe. This almond flour pumpkin bread is paleo, vegan and gluten free. It is moist and delicious.
These Gluten Free Pumpkin Muffins are light, moist and super flavorful. This gluten free, eggless, coconut free, AIP, paleo, vegan recipe takes 10 minutes to make in just a few simple steps.
A soft and chewy gluten free pumpkin cookie recipe with maple cream cheese frosting. Easy to make and perfect for Fall. This is the BEST GLUTEN FREE cookie recipe.
Sugar-free Gluten-free Pumpkin Roll–dairy-free with vegan option
This Dreamy Sugar-free Gluten-free Pumpkin Roll is sure to be a hit for your Holiday table–and all year round. Soft Pumpkin Cake and creamy dairy-free filling, lightly dusted with sweetener–yum!
Looking for Healthy Cookie Recipes or Allergy Free Cookies? These Pumpkin Snickerdoodles are Gluten-free, Dairy-free, Egg-free and Sugar-free and you can make them low-carb too!
Healthy Pumpkin Truffles (dairy-free, paleo, low-carb) | Whole New Mom
These Pumpkin Pie Truffles combine the goodness of a smooth pumpkin inside enrobed in White Chocolate. Low-carb and dairy-free / vegan so you can enjoy them guilt-free for the Holidays, or year round!
Soft Gluten-Free Pumpkin Cookies with Chocolate Chips
Soft gluten-free pumpkin cookies with chocolate chips, fluffy, moist and cake-like cookies bursting with pumpkin spice. An easy gluten-free pumpkin cookies recipe loaded with creamy chocolate chips.
Warm up your mornings with the best vegan gluten free pumpkin bread – moist, healthy, and bursting with pumpkin spice goodness. Perfect for breakfast, brunch, or a cozy snack. Get the recipe now!
There you have it…20 pumpkin dessert recipes to indulge in this fall. This just goes to show, you can have your cake and eat it too on the paleo and gluten-free diets. So grab your apron, pick your favorite recipes and experiment to your heart’s content. Happy baking!
A number of diets have gained popularity in recent years for their ability to reduce inflammation. Inflammation has been associated with autoimmune disease and other chronic illnesses. Two popular diets are the paleo diet and the Whole30 diet. This article will compare the paleo vs. Whole30 diet and explore the pros, cons and purposes of each.
The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.
Pinterest Pin: Paleo vs Whole30 Diet
Paleo vs. Whole30 Diet
Chronic inflammation can damage certain types of cells throughout the body. This can ultimately lead to skin disorders, respiratory issues, type 2 diabetes, heart disease, autoimmune disease, and a host of other illnesses.
Both the paleo and Whole30 diets can result in improved health outcomes. But they both have different approaches. The ideal diet for you will depend on your health goals and personal preference.
Purpose of the paleo diet
The paleo diet consists of foods similar to what our hunter-gatherer ancestors ate during the Paleolithic Era.
The premise is that our bodies have not adapted to our “modern diets”. Farming was introduced around 10,000 years ago. Grains, legumes and dairy products became readily available as a result.
It’s believed that our genes were not wired to process these “new” foods. These foods are believed to cause inflammation. Chronic conditions can result.
The paleo diet helps improve health outcomes by eating foods our bodies are wired to eat.
Purpose of Whole30 diet
The purpose of the Whole30 diet is to identify foods you’re intolerant to. Food intolerance can trigger or exacerbate many chronic conditions.
The paleo diet eliminates all potentially inflammatory foods. Forever.
The Whole30 diet eliminates potentially inflammatory foods for 30 days. Once the 30 days are complete, foods are reintroduced. This phase lasts 10 days.
Only foods that cause a reaction on the Whole30 diet are eliminated for good.
Foods you can eat on the paleo and Whole30 diets
Paleo and Whole30 foods allowed
Allowed foods on both diets are similar, however, Whole30 is more restrictive. The following foods can be consumed on each diet.
Lean Meats and Grass-Fed Meats
Meats should preferably be grass-fed, free-range, and organic. These meats provide a higher quality of protein and omega-3 than regular meats. The high omega-3 helps to reduce inflammation. But if grass-fed, free-range and organic aren’t available or within your budget, don’t let that stop you. What matters is the meat is unprocessed.
Wild-Caught Fish
These include fish, shellfish and other types of seafood that were harvested directly from natural bodies of water including seas, oceans, and rivers. Halibut, cod, sockeye salmon, and mackerel, are a few examples of wild-caught fish. Wild-caught is preferred over farm-raised, however let your personal preference guide your selection.
Healthy Fats
Healthy fats come from certain oils as well as avocados, nuts, seeds and some fish. Here are some examples.
Olive oil, coconut oil and avocado oil are considered healthy fats.
Salmon, tuna, sardines and mackerel are high in omega-3 fatty acids.
Flax seeds, chia seeds, pumpkin seeds, and sunflower seeds are also healthy fats.
Vegetables
Most vegetables are acceptable on both the paleo and Whole30 diets, including green leafy vegetables, cruciferous vegetables like cabbage and brussel sprouts, starchy vegetables, and root vegetables. However, certain vegetables should be avoided, and they’re mentioned below.
Fruits
Most fruits are allowed on both diets. This includes berries, pits (peaches, plums), cores (apples, pears), citrus fruits, melons and tropical fruit (mangos, papaya). Some stricter paleo eaters will avoid or limit their consumption of fruits containing high amounts of sugar. These sweeter fruits can cause spikes in blood sugar and increased insulin production which can lead to insulin resistance.
Seeds and Nuts
All tree nuts, nut milk, and nut butters are acceptable on both diets. Peanuts, however, are considered legumes and should be avoided. More on restrictions later.
Other
In addition to the above, the following may be consumed in moderation on the paleo diet:
Dark chocolate, providing it doesn’t have added sugar or milk.
Wine
Natural sugars like raw honey, maple syrup, and blackstrap molasses.
The following foods should be avoided on both diets.
Grains
These foods tend to have a high glycemic index and are difficult for some people to digest.
Legumes
These foods contain anti-nutrients which prevent the absorption of nutrients in other foods.
Dairy
Many people are unable to digest milk. In addition, conventional dairy products often contain hormones and antibiotics.
Refined Sugar
Refined sugar causes spikes in blood sugar and insulin levels. Artificial sugar can throw gut bacteria out of balance. This can result in digestive problems as well as metabolic disturbances like insulin resistance, hyperglycemia, hypoglycemia, and hormonal imbalance.
Processed Foods
These foods lack nutrients and tend to be higher in calories. Some people even experience allergic reactions to the artificial colors, flavors, and preservatives in these foods. Processed foods include lunch meats, frozen food, ready made breakfast cereals, and canned fruits, vegetables and meats. Meat products like sausage, bacon, and salami are also processed.
Vegetable Oils
These oils tend to be higher in Omega-6 fatty acids, which makes them more likely to trigger inflammation. In addition, it’s not uncommon for partially hydrogenated oil to contain trans-fats, which are the worst fats.
Other
In addition to the above, the following foods should be avoided on the Whole30 diet.
ALL Alcohol
ALL added sugars, including natural sugars like raw honey, maple syrup, and blackstrap molasses
What are the pros of the paleo diet
The paleo diet is rich in nutrient dense foods that promote healing and overall health. Because processed foods are minimized or eliminated, the risks associated with these foods are also reduced. The paleo diet works well for reducing inflammation.
Blood sugar is stabilized with the elimination of refined sugars and carbohydrates. Stable blood sugar means no spikes and crashes that drain you of energy. Many have experienced improvements in mental clarity as a result.
Another benefit is weight loss, since the paleo diet is so restrictive. And there’s no calorie counting involved. Also, nutrient dense foods cause you to feel fuller faster so they support weight maintenance.
Like the paleo diet, the Whole30 diet is rich in nutrients and helps stabilize blood sugar. It also results in weight loss and improved digestive health. An added benefit of the Whole30 diet is it helps to identify food intolerances.
The Whole30 diet is also said to reset your taste buds, so sugar and salt cravings diminish.
What are the cons of the paleo diet
The paleo diet is a restrictive diet and may be difficult to sustain for the long term. The elimination of grains, legumes, and dairy can result in deficiencies in calcium, vitamin D, B complex vitamins, magnesium and iron.
Reduced carbohydrates can also lead to a lack of energy.
Another disadvantage is that constipation can occur because of the elimination of grains and legumes.
Health isn’t the only concern. A restrictive diet can impact your social life. It may be difficult finding foods you can enjoy while eating out.
Still another con of the paleo diet is the cost. Organic, grass-fed, and wild caught foods can be pricey. Also, these items may not be available where you shop.
Weight loss may not be a desired outcome for some.
The good news is the paleo diet doesn’t have to be all or nothing. You can customize it to suit your needs and preferences.
Years ago I was searching for an anti-inflammatory diet. I opted out of the paleo diet because it seemed too restrictive. Having multiple food allergies and sensitivities, the last thing I needed was a restrictive diet.
But apparently there are different variations of the paleo diet. Some people use the paleo diet as a model to base your diet off of, rather than a rigid set of rules.
What are the cons of the Whole30 diet
Like the paleo diet, the Whole30 diet is highly restrictive, albeit for 30 days. Still there’s a chance of nutritional imbalance as entire food groups are removed. Low energy, constipation, and cost are also cons.
Another con is the potential for rebound weight-gain when restricted foods are added back in.
Is paleo gluten-free
The paleo diet restricts all grains, so it is gluten free. Care should be taken to check labels on foods and seasonings.i
Is Whole30 gluten-free
The Whole30 diet is gluten-free during the 30 day elimination period. However, it can be added back in during the 10 day reintroduction period to see if it is tolerated.
Summary
In a comparison of the paleo vs. Whole30 diet, both emphasize unprocessed, nutrient dense foods. Both diets allow lean meats, fish, fruits, vegetables, nuts, and seeds. Likewise, both diets exclude grains, dairy and legumes. The Whole30 diet is an elimination diet. It has more restrictions, but only during the first 30 days. The paleo diet is more of a lifestyle diet that lasts indefinitely. Each has the potential for reduced inflammation and improved health outcomes. Consult with your healthcare provider to determine the diet that best suits your needs.
