No Bake Pumpkin Spice Energy Balls

Taking a break from soup today and giving you a boost of energy…which we all need in February!

An easy peasy, no bake Pumpkin Spice Energy Balls!

This recipe will give you about 35 energy balls that keep well in the fridge or freezer to be used at just the right time!   A mixture of seeds and pumpkin puree (which could be substituted with sweet potato), you’ll get a naturally sweetened treat.


  • 1/2 cup shelled pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1 tbsp chia seeds
  • 1/2 cup almonds
  • 1/2 cup pumpkin puree
  • 1 cup chopped & pitted dates
  • 1/2 cup rolled oats
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground cloves
  • 2 tsp vanilla



  1. Place the nuts and seeds in a food processor or high speed blender and pulse to chop into a fine meal.
  1. Pour into a bowl and set aside.
  1. Pour the remaining ingredients into the food processor and process to chop and blend well.
  1. Add the nut meal and pulse several times until well combined.
  1. Scoop mixture into a bowl and freeze for 30 minutes.
  1. Remove from freezer. Using a small melon ball scoop portion out 1 heaping tbsp at a time and form into balls, rolling with your hands.
  1. Store in an airtight container in the freezer.

Whip some of these babies up when you need a little sweet pick me up without refined sugar!  A great pre-workout lift!



Pumpkin Spice Baked Oatmeal

Pumpkin Spice has quickly become the official Fall flavour. You can get almost anything Pumpkin Spiced these days so we are embracing the Pumpkin Spice and Val came up with a super baked oatmeal….and that’s right…it’s Pumpkin Spice. 🙂

This is not your Mother’s oatmeal.

We all know that oatmeal is traditionally eaten at breakfast but I declare this Pumpkin Spice Oatmeal to be not only a great breakfast but an amazing snack and dare I say, dessert!  This recipe can easily be made to be gluten free simply by using gf oats and vegan by using flax eggs instead of regular eggs.

Pumpkin Spice Baked Oatmeal

Serves 6


  • 2 3/4 cups old fashioned oats
  • 1 tsp cinnamon
  • 3/4 tsp pumpkin pie spice (a mix of cloves, allspice, cinnamon, ginger and nutmeg)
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/3 cup dark brown sugar
  • 1 cup milk or non-dairy milk
  • 2 cups pumpkin puree
  • 1 egg
  • 1 tbsp pure vanilla essence
  • 2 tbsp maple syrup
  • 1/3 cup pecans or walnuts


1. Preheat oven to 400 F.

2. In a medium sized bowl, mix together all of the dry ingredients.

3. In a large bowl, whisk together all of the wet ingredients until well combined.

4. Pour the dry ingredients into the wet and mix well.

5. Grease a 3 quart casserole dish and pour the mixture into the dish.

6. Garnish with raw nuts and bake for 25-30 minutes or until golden and firm.

7. Serve with a drizzle of maple syrup and yogurt or coconut cream. Delicious for breakfast, as a warm dessert or as a healthy snack. For a vegan version replace the egg with a flax egg and the milk with non-dairy milk. I use plain almond milk in this recipe.

She had me at maple syrup.  If I can put maple syrup on my breakfast, I am happy.  Seriously though…this is a great way to get your oatmeal like your Mother told you to eat!

October bars – Gluten free and Vegan :)

We welcomed October last week and already the weather is turning cooler and the leaves are starting to change colour here in southern Ontario.  I have to admit that I think this is probably my favourite time of year and I really look forward to the Fall.  Now that it is here, we start thinking about Thanksgiving, which is this weekend for us Canadians.

October harvest time brings us so many good foods too.  We’ve already posted a pumpkin cookie recipe as well as a roasted pumpkin seed recipe.  Last Sunday, I picked up some fresh cranberries and felt like doing some experimenting with them and some pumpkin seeds.  Combining these two delicious fall flavours together into a bar, we had to call them October Bars.  These are vegan and I used gluten free oats but you don’t have to if it is not necessary to eat gluten free in your home.


2 1/2 cups of gluten free oats

1 teaspoon of ground cinnamon

1/2 cup of pumpkin seeds (shelled)

1/4 flax seeds

1 cup chopped fresh cranberries (just roughly chopped using a pulse chopper is good, or a knife to cut them in half)

2 ripe bananas mashed

1/2 cup peanut butter

1/2 cup maple syrup


Preheat the over to 350 F and line a rectangular glass or metal pan with parchment.

Take a small pot and put in the mashed banana, peanut butter and maple syrup.  Heat the mixture up until they are liquid but not too hot.

In a large bowl, put in the oats, cinnamon, pumpkin seeds, flax seeds.

Pour the heated wet mixture over the oats and mix it up!  Once mixed, put in the cranberries to combine them into the mixture.

Put the mixture into the pan and spread out evenly.  Flatten with hands or with a spatula.  Pop into the heated oven for 22-25 minutes, or until the edges become browned.

Let cool on a rack and cut into pieces once they are cooled.

Store in a cool, dry, air tight container.

**If you like a little sweeter bar, add 1/4 cup brown sugar to the wet mixture.

IMG_9066  IMG_9067

These October Bars are the perfect snack or dessert for this time of year….oh heck…any time of year they are good!



Pumpkin Season!

Pumpkin pie.  Pumpkin scones. Pumpkin muffins. Pumpkin spiced everything! Yes, it is pumpkin season and pumpkin flavoured everything is all around us.

Fall is now synonymous with pumpkin treats and although there may be an overload of pumpkin spice goodies, the pumpkin does give us some great health benefits.

Pumpkin is rich in dietary fiber, anti-oxidants, minerals, vitamins such as vitamin A, C and E.  Pumpkin is also a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.  It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Not only is the pumpkin full of amazing nutrients, but the seeds are as well.  They are a great source of protein, minerals, such as iron and zinc, as well as niacin.  They are also an excellent source of trytophan.

So if the taste of pumpkin doesn’t get you to eat it, the health benefits are definitely will.

I bought a few local pie pumpkins the other day not really knowing where I was going to go with them, but I came back to this sweet potato cookie I make pretty regularly and thought that the pumpkin may be a good alternative.  I hadn’t tried the recipe with pumpkin before so it was also a chance to experiment too!

First step is to steam the pumpkin.  The pie pumpkins are smaller than your pumpkin you would buy for Halloween.  I cut the top off and then cut them in half to expose the inside and the seeds.  Take the seeds out and put them in a bowl and set aside for later.  Remember the seeds are edible and can be used to make a delicious little snack when roasted.  Scrape the goop out of the pumpkin and then cut into quarters.  Get a pot boiling and use a steamer attachment over your boiling pot or you can use the microwave by cooking on high for about 7 minutes per pound.  You will need to turn them every few minutes in the microwave to ensure even cooking.  The steaming method takes about 10-13 minutes, until the pumpkin is tender.  Set aside and let it cool a bit because it will be very hot.

Once the pumpkin is cool to touch, scrape the ‘meat’ out and put into a bowl and mash.  This mashed pumpkin will be what you use in the cookies.  If you end up with too much mush, you can put into an air tight container and put in the fridge to use for muffins or other recipes.  It will keep for a few days in the fridge.

Vegan Pumpkin Cookies


2 Cups Flour

** I made two batches.  One with wheat flour and the other gluten free.  The gluten free batch was made with 2 cups of brown rice flour and 2 teaspoons of Xantham gum.  I find this combination really works well for cookies.

1 teaspoon Baking Powder

1 teaspoon Baking Soda

1 teaspoon Ground Cinnamon

1/4 teaspoon ground nutmeg

½ teaspoon Salt

½ cup of grapeseed oil or you can use melted coconut oil or melted vegan butter.

1 Cup Pumpkin mash

1/2 Cup Sugar – I used some brown sugar, but coconut sugar could be substituted as well. If you want a sweeter cookie, add a couple of tablespoons more.

2 tablespoons Maple Syrup

1 teaspoon Vanilla Extract


Preheat your oven to 350ºF (175ºC).

In a large mixing bowl or the bowl of a stand up mixer, put in the pumpkin mash, maple syrup, vanilla, oil and sugar.  Mix until well combined.

In a separate bowl, mix in the flour, baking powder, baking soda and the cinnamon and nutmeg.

In increments, mix the flour mixture into the pumpkin mixture.  Mix in between adding to make sure all the flour gets mixed in evenly.  The dough will be sticky so don’t panic!

The best thing to do if you have the time is to put the mixed dough into the fridge for half to one hour.  It will just make handling the dough a little easier when you have to roll them into balls.

Line a baking sheet with parchment.

I roll my into balls and flatten with a fork.  Sprinkle a dash of cinnamon sugar on them and put them into your preheated oven for 10-12 minutes.


The cookie is a soft cookie and is so good as a snack.  I have to admit to having a couple for breakfast.  They are not overly sweet if you use the 1/2 cup of sugar, so if they seem like they need some more sweetness, there is always the option of adding a little maple drizzle on them too.

IMG_9052 IMG_9058

The lovely seeds are not to go to waste either!  After you set them aside when you take them from the pumpkin, wash off with cold water and drain.  I let them sit on some paper towel to get excess water off of them.  Put them into a bowl (I had about 2 cups of seeds from two pie pumpkins) and I added 2 tablespoons of maple syrup and 1 teaspoon of ground cinnamon.  Mix thoroughly.  Spread out onto a parchment lined baking sheet and pop into the oven at 400 F.  Bake for 8-10 minutes and stir half way through.  The seed should be golden brown and dry to touch.

Take out and cool and enjoy!  There may be some that stick together but it almost makes it like a brittle that isn’t so sweet.  I was eating them like candy this weekend.  The seeds were so good.  Notice I said ‘were’


Hope you enjoy the pumpkin cookie and seed recipes today.  It is really starting to feel like fall now and we hope to bring you more delicious recipes over this season to share with you.

Happy Monday!