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fall recipes

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

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? 

No-Bake Autumn Granola Bars

No-Bake Autumn Granola Bars

Making your own granola bars is a good idea. With the right amount of spices, your house will smell like autumn in an instant. But there's a catch to baking — it often requires time (and a lot of it). These no-bake autumn granola bars are here to the rescue. They will put you in a seasonal mood and they're perfect snacks that you can enjoy at home or at school with your friends. I've included the ingredients for the base of this recipe below. The add-ins are all optional. I encourage you to experiment with them and add different combinations of your favorite seeds and nuts into the no-bake autumn granola bars.

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

After a long, hot and hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! I read the other day that September is National Childhood Obesity Awareness MonthAll of us can use this as a reminder show people how they can take steps toward a solution.  If you know a younger person, don't forget that you're a role model for them. Help them to stay on track by reminding them to balance their meals with physical activity.  Prepare these recipes for a child that you know and show him or her that healthier food can be delicious, too. 

This is the easiest healthy carrot soup you'll ever make

This is the easiest healthy carrot soup you'll ever make


If we could eat one dish (and only one dish) forever, it would be soup. It's perfect for fall and great for you. This healthy carrot soup can be prepared in under an hour. It uses ingredients that you probably have stocked in your pantry - no need to visit the grocery store. For a bit of extra flavor, substitute some homemade or reduced sodium vegetable stock for the water. Make this healthy carrot soup as an appetizer, or serve it as a meal with whole grain protein banana bread.

Healthy carrot soup // The PumpUp Blog

Healthy Carrot Soup


  • 500g carrots
  • ½ onion
  • 7L water or vegetable stock
  • Salt, pepper, and curry powder, to taste


Peel and dice carrots and onion. Heat oil in pot and sauté carrots with onions for 3 minutes, or until the onion turns translucent.  Add water and cover the the pot the water boils. Reduce heat until the soup simmers and  cook under a low flame for 20-30 minutes. Stir the soup until it's nice and smooth, then stir in salt, pepper, and curry powder!

Roasted Butternut Squash Hummus


This is the ultimate fall hummus

Hello PumpUp readers! My name is Davida and I blog over at The Healthy Maven where I post healthy and nutritious recipes, fitness tips and how I am attempting to lead an active and balanced lifestyle. I am super excited to be partnering with PumpUp to provide you guys with delicious recipes hand-picked for the PumpUp community. I am inspired by the amazing transformation stories I have come across through PumpUp and I hope that in return I can motivate you to get a little bit healthier in the kitchen, starting with this Roasted Butternut Squash Hummus.
I’m convinced that butternut squash is the ultimate vegetable. Not only is it packed full of nutrition and deliciousness, but attempting to cut through one is basically a workout. I’m pretty sure that means that you can eat unlimited amounts since cooking it requires you to break a sweat. At least that’s what I told myself when I did a number on this healthy butternut squash hummus.

Let’s just say that this hummus is so good that you’re going to come out of fall with ripped arms thanks to all of the squash you will be cutting. It’s creamy with a hint of sweetness and a kick from the Mediterranean flavours. Make it for your next dinner party or to snack on throughout the week. Dip in whole-grain crackers or chopped veggies. No matter where or how you eat it, I promise you’ll love it!

Bon Appétit!

-The Healthy Maven

For the full recipe check out The Healthy Maven