October is a month that is full of beautiful and bright colours. It's one of my favorite and most beloved months.  I just love seeing my surroundings decorated with vibrant tones of orange, red, and yellow. It's so romantic!October is also pumpkin season. It's a time for pumpkin lovers to make everything from lattes to muffins and healthy halloween recipes.  We must always remember that eating healthy has its benefits and, yes, eating pumpkin is healthy because it's high in fibre, potassium, pantothenic acid, magnesium, and vitamins C and E. So why not try a new pumpkin dish? 

*If you don't like pumpkins (because believe me, I know people that don’t like pumpkins), I have 2 other healthy halloween recipes that you can try. 

Pumpkin French Toast


  • 2 ezekiel bread slices
  • 1/2 c canned pumpkin
  • 1 egg
  • 1/2 c almond milk
  • dash cinnamon
  • 1 tsp of stevia


Mix the egg, almond milk, canned pumpkin, cinnamon, and stevia in a bowl till smooth. Then dip the bread slices until fully covered. Spray your pan with coconut oil on medium low then place bread slices on for a few min or until it begins to get crispy. Flip! Once both sides are crispy, you can serve with honey or maple syrup and fruit.

Sugar-Free Pumpkin Muffins


  • 2 cups whole wheat flour
  • 1 tsp salt
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1-1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1/4 tsp ground ginger
  • 1 full, ripe banana
  • 1/2 cup no-sugar-added apple sauce
  • 3/4 cup honey
  • 1 cup Pumpkin Puree (I used homemade, but canned works great, too!)
  • 1/3 cup water


Preheat oven to 375 degrees F.

Mix together the flour, baking powder, baking soda, salt and spices in a large bowl. In a smaller bowl, mash the banana. Then, add the brown sugar (or honey), apple sauce, pumpkin puree and water. Mix with a fork or a whisk. Add the dry ingredients to the wet ingredients and mix until just blended. Fill the greased/sprayed muffin tins about 3/4 of the way full with the batter. Bake muffins for about 20-25 minutes, until a toothpick inserted into the center comes out clean.

Healthy Brownies


  • 1/3 cup coconut flour
  • 1/3 cup unsweetened cocoa powder
  • 1/3 cup coconut oil
  • 5 whole eggs
  • 1/2 cup maple syrup
  • 2 teaspoons pure vanilla extract


In a medium mixing bowl, whisk together the coconut flour and cocoa powder. Whisk in the coconut oil, eggs, maple syrup and vanilla extract. Blend well. Pour batter into a greased baking dish (mine was about 7×11), and bake at 350 F. for about 30 minutes. Allow to cool. This is important because they tend to fall apart easily when warm, making it difficult to get them out of the pan.

Halloween Stuffed Peppers


  • 1 cup any brown rice
  • 1 1/2 cups water
  • 8 large bell peppers, tops and seeds removed
  • 1 medium onion, finely chopped
  • 2 large garlic cloves, minced
  • 8 oz any mushrooms, finely chopped
  • 1 tbsp coconut or avocado oil
  • 1 lb ground chicken (turkey or beef works too)*
  • 1 1/2 cups organic tomato sauce, divided**
  • 1 tbsp balsamic vinegar
  • 1 tsp oregano or basil, dried
  • 1 1/4 tsp salt
  • Ground black pepper, to taste
  • 1 cup boiling water

Rinse rice well with cold water and drain. Add to a medium pot with water and bring to a boil. Cover and cook for 30 minutes or until water has evaporated. Set aside.

In the meanwhile, preheat non-stick skillet on low-medium heat and swirl oil to coat. Add onion, garlic and mushrooms; cook for 5 - 7 minutes or until translucent and fragrant, stirring occasionally. Transfer to a large bowl along with rice, chicken, 1/2 cup tomato sauce, balsamic vinegar, oregano, salt and pepper; mix well with your hands.

Preheat oven to 400 degrees F. Wash the peppers, and cut jack-o'-lantern faces into the peppers with a sharp paring knife, making triangle eyes and noses, and pointy-teeth smiles. Slice off the tops of the peppers, and scoop out the seeds and cores. Fill each bell pepper 3/4 full with meat and rice mixture; place in a heavy bottom pot/pan with a lid or a dutch oven. Place pepper tops in between (do not throw them out!).

In a small bowl, mix water and remaining tomato sauce and pour over peppers and some at the bottom of a pan. Cover with a lid and bake for 40-60 minutes, depending how tight your lid fits (mine didn’t so it took 60 minutes for me). Remove from the oven and serve hot with plain yogurt .

*The spiders are made just with black olives ;)

With Love,


These easy and healthy halloween recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.