Today we’re having chili.

Oh no, not chili. This always leaves me bloated and gives me flatulence. And don’t even get me started on my husband/boyfriend/girlfriend. No, Lynn, not bean chili.

Alright, stop. Don’t worry. Chili does not always cause flatulence. The secret is anti-flatulence herbs and spices. I’m talking fennel seeds, anise, dill, ginger, cumin, caraway seeds, garlic or parsley, just to name a few. They will allow for the unwanted gases to leave your body odorless and unnoticed.Uhhhh. She’s talking about our guts and what comes out of it. Disgusting.

Well, come on. This is a health blog and one big part of a healthy body is a healthy intestine, or intestinal flora. It should not be a tabu topic anymore. Did you know, for example that the intestinal flora is a big part of our immune sytem? It is not to be neglected when it comes to health questions.

Now not everybody likes to chew on fennel seedes, so you can pick and choose your favorite anti-flatulence spices. Cumin is especially ideal for chilis, because it gives it its distinct flavor. But not everyone likes cumin either. I recon that garlic and ginger will be everyone’s favorite in this recipe. Am I right? If you want to be on the safe side, just add a little bit of everything.

Like most of my recipes, you can vary the ingredients depending on what your fridge holds. Carrots, fennel, parsnip, leek, zucchini, broccoli, cauliflower – choose whatever you still have at home. If you don’t have a pumpkin, just use carrots or beets. The chocolate in this recipe is also a nice gimmick, but it’s not a must.

Finally, I brought a little video that will hopefully inspire you to give it a try. I made this with my first intern Jasmin the other day, and I think she did a fine job directing, don’t you agree?

Enjoy!

Did you make this recipe? Share it with me on social media using #heavenlynnhealthy.

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It’s pumpkin-hummus time! Need I say more?

Oh Pumpkin Day! Oh Pumpkin Daaaahaaaaay!!! Hi there, that’s me jamming to the pumpkin song, in case you didn’t notice. I should sell that song…seriously. It would be a food amongst foodies. However, apart from me being a terrible singer, it would be somewhat ridiculous to go from blogger to singer. Or would it? I mean, we’ve seen everything. Perhaps bloggers are the new soap actors? So it’s no longer soap star gone singing, but blogger gone singing. I bet that’ll be a thing soon. Or is it already? I swear I live on a little island sometimes and don’t really know what’s going on in the celebrity world anymore.(Bad) jokes aside. We have to talk about the fact that this recipe combines two of my favorite things: pumpkin and hummus. But that’s not all. This pumpkin hummus gets its remarkable taste through rosemary and roasted garlic. It gives this hummus such a special note that you’re going to love.

The first person to try this pumpkin hummus was the lovely Lisa Scharff, Natural Make-Up Coach, who I had over for brunch last Friday. It’s definitely one of the great things about following your passion that you get to meet like-minded people like Lisa who’s doing with beauty what I do with food. It’s amazing what she has achieved in such a short time, but she told me that it’s not the result of luck, but hard work and dedication. If you’re interested in natural beauty and make-up, do check out my blogpost about her coachings.

On a little sidenote, my blog has gotten a little facelift! If you’ve noticed that it looks a little different, that’s because I’ve made a little design upgrade. I’m not completely done with all of the customizations just yet, but I am very excited about the new search function in the menu. Many of you have been asking for this and I ‘m excited that I finally got it now!

I wish you a great weekend and I hope you’ll enjoy this pumpkin hummus with your friends for brunch this weekend!

Enjoy!

Did you make this recipe? Tag your photo with #heavenlynnhealthy to share the love!

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These healthy pumpkin muffins are great for using leftover Halloween pumpkins!

Hi there, welcome to another espisode of “Lynn is obsessed with pumpkin”. Since my freezer is basically completely stuffed with homemade pumpkin puree, I’ve been experimenting with so many different pumpkin recipes lately. My ultimate goal was to make the best healthy pumpkin muffins ever. It turns out that this experiment was more difficult than I had ever expected it to be. First they were too mushy, then they were so hard that you could barely tear them apart. Finally I found a way to get the consistency right, and I could not be happier about it. 

After many hours of testing these beauties, I realized that what really matters was the right amount of flour versus wet ingredients. It also matters what kind of pumpkin you use. Americans tend to use sugar pumpkins, which has a denser texture than hokkaido pumpkin, which is German’s favorite. I found that hokkaido flesh makes these muffins fluffier, while sugar pumpkins make them tenser, yet more flavorful. Either way, the muffins will taste incredible due to the spices and other ingredients.

Mhh…I am talking cinnamon, nutmeg, ginger and a pinch of cloves and all-spice.

Sounds like Christmas if you ask me. It’s actually funny, because what Americans consider to be pumpkin spice, Germans would call Christmas spice. Which totally makes sense, because gingerbread spice is basically the same thing as pumpkin spice. So let’s all get excited for Christmas, ok?

Now, let’s talk ingredients. These healthy pumpkin muffins only include natural, whole ingredients that will nourish your body, and make you feel incredible. We have my favorite flour mix out of buckwheat flour and ground oats, moist and nutrient rich pumpkin puree, nutty almond milk, a delicious banana and a chia egg for binding purposes, maple syrup for sweetness, and then of course the signature pumpkin spice mix. All of these ingredients can be found in any well-equipped supermarket so there are no excuses not to get into the kitchen this weekend.

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

The post Healthy Pumpkin Muffins appeared first on Heavenlynn Healthy.

This is my first healthy pumpkin soup recipe on the blog. I never thought I’d ever put a pumpkin soup recipe on the blog, because I thought that pumpkin soup is the one recipe that everyone can master, and nobody needs a food blog to tell them how to make it. I feel like everyone who likes to cook has a favorite pumpkin soup recipe, so why change a winning team, right? Well, turns out, I got quite a few requests from readers to post my personal favorite recipe on the blog. So here it is. Since pumpkin soup is special to many people, myself included, this recipe is a deep inside into soul – haha maybe not that deep, but you know, like maybe 15 feet down. Anyhow, this recipe has been my favorite ever since I started cooking, and it’s also one of the first soups I ever cooked. The special ingredient that I added this year is crispy kale chips, which add the final crunch, and make this my favorite pumpkin soup ever.

I cooked this healthy pumpkin soup in my favorite kitchen gadget, my Vitamix 750*. It’s amazing what this thing can do, and how much you can actually love a kitchen gadget. However, there is one key step that I still use my good old pot for: sautéing the onion, vegetables and spices. I feel like this is a crucial step for getting the perfect flavor in any soup. The good news is that you do not need a fancy kitchen gadget to make an incredible tasting soup (but a fancy gadget never hurts, right?!). So whether you are a proud owner of a Vitamix or prefer the old fashioned way of cooking, this recipe is a winner for everyone.

So, what makes this healthy pumpkin soup my favorite? Well, for starters it has pumpkin in it, so it’s gotta be good. Then we have carrots, apples, ginger, coconut milk and limes, which already sounds pretty neat, right? I also love the taste of turmeric and cumin in it, as well as a hint of orange juice. I guess it’s the mix of all of these ingredients that make it taste so delicious.

Health-wise, this soup is bursting with nutrients. The color already indicates that it is loaded with beta carotin, a pre-stage of vitamin A, which is vital for a healthy vision. The other superfood in this soup is kale, which is one of the best anti-inflammatory vegetables you can find. The anti-inflammatory properties can mainly be traced back to the vast amount of omega-3 fatty acids present in this leafy green. One serving of kale covers roughly 30% of our daily recommended omega-3 doses, which is amazing, given that most people do not get enough omega-3 in their daily diet.

I hope you’ll find a new way to enjoy pumpkin soup, and please, I’d love to hear about your favorite ingredients in pumpkin soup.

Enjoy!

*My Vitamix Professional 750 was kindly given to me by Vitamix. All opinions are my own. Thank you for supporting the brands that make hour-long recipe testings in the Heavenlynn Healthy kitchen possible.

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

The post My favorite healthy pumpkin soup with kale chips appeared first on Heavenlynn Healthy.

It’s pumpkin season, in case you haven’t noticed, so I’ll start pumpkin season with this creamy pumpkin alfredo sauce with cashews and sage. This recipe is actually really special to me since it is the first recipe in my new healthy eating column on the German lifestyle blog OhhhMhhh. Unfortunately the column is written in German only, so I thought I’d just share it here in English with you guys. Well, basically, it’s nothing other than what I usually write about my recipes, but with a fancy title and published on one of Germany’s most well-known lifestyle blogs. Just a tad bit intimidating. But hey, a girl’s gotta go conquer the world at some point, right?

So what makes this pumpkin alfredo so special. Well, for starters it’s absolutely cream and dairy free, which is already a big win for all the lactose intolerant, vegans and health conscious out there. Instead of cream, I used soaked cashews, which not only add heart healthy fats to the sauce, but also give it an unbelievable creaminess that you wouldn’t even get with regular cream. Not that I checked, but this sauce really is absolutely creamy. Of all nuts, cashews are actually the ones that are lowest in fats, but highest in the amount of unsaturated fats. Almost 80% of the fatty acids found in cashews are unsaturated, which is super cool, don’t you think. So cashews make for the best cream substitute ever, no matter if you’re plant based, vegan or simply want to eat a little healthier.

Besides cashews, the sauce contains sage, which is a completely underrated herb if you ask me. It actually grows pretty fast, so it might be a great herb to add to your herb growing collection at home. I really don’t have a green thumb, but my sage really grows like weed. Sage has a nice fragrant aroma with a warm flavor, which is why it is perfect for a fall comfort food like this pumpkin alfredo sauce.

If you haven’t already done so, now is the time to prep and freeze pumpkin puree. Literally, this is all I’ve been using lately and I can’t have enough pumpkin puree in my freezer at the moment. I  use it for pumpkin spice latte, healthy pumpkin squares, in my morning porridge and obviously in this pumpkin alfredo sauce. Pumpkin is also super healthy as it is low in calories, but high in nutrients such as beta carotin. This antioxidant is transformed into vitamin A in our body, which is vital for a healthy vision.

What are your favorite ways to use pumpkin puree? What’s your all time favorite pumpkin recipe? The recipe was first published exclusively for OhhhMhhh, if you’re interested, here’s the full (German) column.

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

The post Creamy Pumpkin Alfredo Sauce with Cashews and Sage & My New Monthly Column appeared first on Heavenlynn Healthy.

This one pot eggplant, pumpkin and chickpea curry recipe is really special to me, because it was recently shared by Wholefoods’ Instagram account, which made me incredibly proud. I know there’s a very thin line between bragging and telling, but let me just say that there is nothing better than seeing your work being recognized even across borders. Thank you Wholefoods, for featuring my curry. If you knew how much time my family spends in your markets whenever we’re in the United States, you’d know how much this feature has meant to me.
As Christmas is just around the corner, I feel like I’ve been eating so many sweets and heavy German winter dishes recently, that I needed something lighter this week. I thought some of you would appreciate a dish that is not technically Christmas related, because there’s only so many Christmas dishes that you can make in a week.I’ve already shared two different types of curries before, but those were all Thai curries that needed Thai curry paste as a base. This curry, however, needs to Thai curry paste because it is more of an Indian curry. And it’s amazing. Seriously, there is no easier way to make a healthy, wholesome meal than to make this curry. Curries are great weekday meals, because they require minimal chopping, and you can simply toss everything together and wait until its ready. Also, you absolutely don’t have to stick to the recipe when it comes to curries, which I really like about them. It may not seem like it, but I am a big improviser in the kitchen, and before I started this blog I could never get my dishes to taste the same every time I made them. A little new flavor here, a little fresh herbs there and you have a whole new taste experience.

This eggplant, pumpkin and chickpea curry happened because those ingredients were literally all I had left in the kitchen. If you don’t have all of the vegetables or legumes in the recipe below, then feel free to add whatever you still have in the fridge. I do love the pumpkin squash in this curry, so I would suggest that you use this to get the best results. You can also garnish this dish with some fresh mint or coriander leaves to make it even more special. 

Enjoy!

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Starbuck’s Pumpkin Spice Latte has been the company’s most famous seasonal drink for many years now. I mean, who doesn’t like to order a tall (or grande) skinny pumpkin spice latte that comes in those pretty fall-ishly designed disposable cups? I’ve been quite obsessed with it especially during my time in the U.S., it really used to be my favorite fall drink. Then I read the famous article about what’s actually hidden inside Starbuck’s pumpkin spice latte, and unfortunately I didn’t feel like having one ever since. I don’t want to be a spoiler or tell anyone what to drink or not to drink, but I think there’s a healthier and definitely cheaper way to get your daily dose of PSL this fall. It’s so easy to make your own pumpkin spice syrup, too, so you won’t want to drink anything else this season, I promise. Every sip of this drink tastes like fall, and is absolutely getting you into a fall mood. As I just started school again, I’ve been taking it with me to class and let me tell you – even dry business theorie become endurable with a homemade healthy pumpkin spice latte at hand. 

INGREDIENTS:

Serves 1:
For the pumpkin spice:
– 1 tbsp cinnamon
– 1 tsp ground nutmeg
– 1 tsp ground ginger
– 1/2 tsp ground cloves

For the pumpkin spice latte:
– 1 tsp agave or maple syrup
– 1 tbsp homemade pumpkin purée
– 1 cup (200ml) almond milk
– 1 shot of espresso or 1/2 cup of brewed coffee

METHOD:

1. To make the pumpkin spice, simply mix all the spices in a small bowl.
2. Mix the agave or maple syrup with one teaspoon of the pumpkin spice and whisk it well until the spices have roughly dissolved.
3. Heat the milk in a small pot on the stove or steam it. Add the espresso to the milk, together with the tablespoon of homemade pumpkin purée. Finally mix in the agave pumpkin spice syrup and again, mix well.
4. Serve with some coconut whipped cream and sprinkle some cinnamon on top.
5. You may have to stir it frequently while drinking the latte, because the syrup tends to stick to the bottom of the glass.

Enjoy!

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These pumpkin brownies are simply amazing. I think I have never eaten something this delicious. They really taste like brownies, and you don’t even realize that you’re basically just eating pumpkin. They taste so incredibly chocolatey, are heavenly moist and naturally sweetened with dates. I have been loving pumpkin season so far. I put my beloved pumpkin puree in everything: my oatmeal, my coffee and even in my smoothies. Mixing pumpkin with chocolate is like a dream creation: it’s naturally sweet and creamy and tastes like mousse au chocolate. Which is why I have to admit that I almost ate the whole batter of these brownies. It was just so delicious that I couldn’t resist, and since it’s egg-free there’s absolutely no harm in it too. There’s so much goodness in these brownies. Pumpkin is not only totally delicious it’s also very healthy. It has amazing anti-inflammatory properties, which mainly derive from its high antioxidant content. Pumpkin is one of the best sources of vitamin A, which is important for our eye health and a functioning immune system. It also contains healthy omega-3 fatty acids, which keep our heart healthy.

INGREDIENTS:

– 3 cups (350g) pumpkin purée
– 1/2 cup (80g) almonds
– 200g medjool dates
– 1 tsp vanilla powder
– 1/2 cup + 2 tbsp (100g) buckwheat flour
– 5 tbsp raw cacao powder
– pinch of salt
– 2 tbsp maple syrup
– 2 tbsp almond milk

optional for a pumpkin pie flavor:
– 1 tsp cinnamon
– 1/2 tsp ground ginger
– 1/4 tsp nutmeg
– a pinch of ground cloves

METHOD:

1. Pre-heat the oven to 180°C.
2. Start by making the pumpkin purée. While the pumpkin cooks, place the almonds into a food processor, and ground them for about a minute.
3. Pit the dates and cut them into little cubes. You can even use your hand to squeeze the dates into a sweet sticky date dough if your blender is not strong enough to blend the dates smooth enough. Add the dates or date dough to your food processor and blend them to a smooth paste.
4. Once the pumpkin purée is ready, add it to the food processor with all the remaining ingredients.
5. Pour the batter into a lined or greased baking dish and cook for about 30—40 minutes until you can pull out a knife out of it clean.
6. Remove from the oven and let them cool completely before removing them from the baking dish. This is very important as the brownies need to set in order to be completely delicious.

Stored in an air-tight container in the fridge, the pumpkin brownies last for about 4-5 days. They actually taste better the day after you make them.

Enjoy!

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This granola is just so perfect for fall, it’s been my go-to-autumn granola for the last two years now, and I still don’t have enough of it. I top my overnight oats or porridges with it or eat it straight from the container. It’s my happy-place-granola and I always have it in the house. Whenever my family pays us a visit, they walk straight to the kitchen to see if I have any granola left and I usually make a batch for them just in case.
I’ve even thought about selling this granola, that’s how much everybody loves it. Maybe I do, depending on how you guys like it. Please don’t hesitate to tell me in the comments below. It’s of course also incredibly good for you as all ingredients are completely natural and packed with nutrients. Of course there’s oats which contain a good amount of manganese, which protects our bones. Oats are also loaded with fiber, which regulate our blood sugar levels and keep us satisfied for hours.
The real hero in this granola is buckwheat though. The little seeds contain all essential amino acids, making it a real protein. It is said to lower blood pressure and cholesterol because of it’s high amount of magnesium. It relaxes our blood vessels which allows our blood to flow better, which in turn leads to a normal blood pressure.

All the nuts and seeds in this granola make it such a great source of protein and fiber, which keep you satisfied the entire morning. The granola also has much less sugar than store-bought granola, which are usually loaded with refined sugar.
Combined with creamy porridge, chia pudding or overnight oats, this buckwheat & pumpkin granola really makes the best breakfast.

INGREDIENTS:

– 1 cup (80g) raw buckwheat groats
– 1 cups (80g) (gluten-free) oats
– 1 cup (120g) pumpkin seeds
– 1/2 cup (60g) sunflower seeds
– ½ cup (75g) raw unpeeled almonds (with skin)
– ½ cup (50g) pecans
– 2 tbs virgin coconut oil
– 3 tbs maple sirup
– 3 tsps cinnamon

METHOD

1. Preheat the oven to 180°. Start by putting the almonds and pecans into a food processor and crush for 2-3 pulses until they are broken into pieces. They should not be completely crushed, you still want to be able to identify them as nut pieces.
2. Place the crushed nuts into a large bowl. Add all the dry ingredients except cinnamon, and stir well until the ingredients are combined.
3. Next, melt the coconut oil in a small sauce pan. Add the maple syrup and cinnamon, and stir well until everything is dissolved.
4. Now pour the sweet coconut cinnamon mix over the dry ingredients and mix well until everything is slightly sticky.
5. Pour the granola on a baking sheet which you have aligned with parchment paper, and bake for about 25-30 minutes. After 10 minutes or so, take the pan out and stir well so the outer edges do not get burned. Repeat this every 5-10 minutes for the rest of the time.
6. After 25 – 30 minutes, take out the tray and leave it to cool for about 20 minutes.
   By this time the granola should be nicely crunchy but not burned and your kitchen should smell devine.

Serve with milk, non-dairy milk, (coconut) yoghurt or greek yogurt, and top it with fruits. Stored in an air-tight container it should taste amazing for 3-4 weeks.

Enjoy!

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These vegan, gluten-free, nut-free healthy pumpkin pie squares officially announces the start of pumpkin season on my blog. Luckily, I’ve never met anyone who doesn’t like pumpkins, so if you’re one of the few, please hang in there and don’t leave me during pumpkin season. But don’t worry, there will be pumpkin-free recipes, too.
Now back to these delicious treats. I have been in love with pumpkin pie ever since I spent my first Thanksgiving in the United States in the fall of 2006. I will never forget the taste of my first bite of delicious, creamy pumpkin pie, and I have been slightly obsessed with anything pumpkin ever since. Sadly, Germans aren’t really a big fans of pumpkin spice flavored things like lattes, cakes or other dessert. We probably eat 90% of our pumpkins in the form of soup or as an oven roasted side dish. Pumpkin Pie is not well-known in my country, which might be because there is no such thing as canned pumpkin in our stores. In order for us to make anything pumpkin, we need to make our own pumpkin purée, which is too much of a hassle for many. These vegan pumpkin squares are just the perfect treat for a autumn-y Sunday afternoon spent on the couch, reading a book, drinking a cup of homemade pumpkin spice latte (recipe coming soon). The pie squares are so creamy and delicious, that they just melt in your mouth. Served with some coconut whipped cream, it’s absolutely the perfect warming soul food. The pie is also completely nut-free, which I know many of you will appreciate. There’s no cashew cream on anything in these squares, just pumpkin, coconut milk and coconut sugar. Combined with ginger, cinnamon, nutmeg, ground cloves and vanilla powder, they make the most warming Sunday treat, that you won’t stop eating them.

INGREDIENTS:

For the pumpkin-crust:
– 1 cup (100g) oats
– 1 cup (120g) pumpkin seeds
– 3 tbsp(40g) coconut oil
– 3 tbsp (60ml) maple syrup
– a pinch of salt

For the pumpkin-pie-filling:
– 2 1/4 cup (550g) homemade pumpkin purée
– 1/2 cup (100g) coconut milk
– 1/2 cup (55g) coconut sugar
– 1/4 cup maple syrup
– 3 tbsp ground (white) chia seeds or 2 tsp arrowroot powder
– 1/2 tsp pure vanilla powder
– 2 tbsp almond milk or oat milk
– 1 tsp ground ginger
– 2 tsp cinnamon
– 1/2 tsp ground nutmeg
– 1/4 tsp ground cloves
– a pinch of salt

For the coconut-whipped cream:
– 1 can of full-fat coconut milk without any additives
– 1 – 2 tsp of agave or sweetener of choice

NOTES:

• Two tablespoons of chia seeds make about three tablespoons of ground chia seeds. To grind the seeds, simply put them into your food processor and break them down on the high power for about one minute.
• Instead of ground chia seeds you can use 3 tsp of arrowroot powder. Just whisk them together with the maple syrup until to clumbs remain and add it to the mixture.
• If you’re allergic to pumpkin seeds, use ground almond instead.
• If you don’t have fresh ginger, just use a little more ground ginger.

METHOD

For the pumpkin pie squares:

1. Pre-heat the oven to 180°C (350°F) and lightly grease a baking pan (27 x 18 cm) with coconut oil.
2. Start by placing the pumpkin seeds and oats into a food processor and break them down until you have a nice flour. Add all the remaining ingredients and mix them until a sticky dough forms.
3. Using your hands, scoop the dough into the prepared pan and spread evenly. Press it into the pan evenly. You really want to press hard so the crust sticks together.
4. Pre-bake the crust for about 8 – 10 minutes.
   Now prepare the filling: In a small bowl, whisk together the ground chia seeds or arrowroot powder with the maple syrup and almond milk until no clumps remain.
5. Add this to a food processor together with all other ingredients and mix it until it is smooth. Once the crust is pre-baked, immediately scoop the pumpkin filling into the pan, spreading it evenly with a spatula.
6. Now bake it for about 40 minutes until the top gets slightly darker. Remove the pan from the oven and set to cool for about an hour. Then place it into the fridge for another 6 -8 hours or preferably overnight to set. This is when you want to place your coconut milk into the fridge too.
7. The next day, cut it into squares and serve with the coconut whipped cream and some pecans on top.

How to make the coconut whipped cream:

1. Chill the coconut milk can in the fridge over night. This is a crucial step, because you want the cream to seperate from the liquid coconut water. It won’t work if you don’t chill it first.
2. Remove the can from the fridge and flip it upside down so the hard, solid cream will be on the bottom and the liquid will be on top.
3. Drain the coconut water but keep it. It tastes amazing as a liquid base in smoothies.
4. Remove the solid cream from the can and place it into a baking bowl.
5. Whip the cream with a hand mixer or in a food processor until it’s fluffy.

Enjoy!

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