Tag Archives: fall recipes

Recipe: Sweet Potato Pumpkin Chili

The cooler weather is coming and that means a yearning for comfort foods! You know what we’re talking about – those warm, hearty meals that are sure to make your pants a little tighter, right? Not necessarily!

What if we told you you could enjoy comfort food this fall and winter without breaking your calorie bank? Don’t believe us? Just try this recipe for our sweet potato pumpkin chili. It has all the flavors of fall with only 208 calories and 13.6 grams of fat (most of which are unsaturated) per serving.

A single serving of this delicious chili also provides just under 80 percent of your daily needs for vitamin A – a fat-soluble vitamin that is essential for eyesight, immune health, and reproduction. Beta-carotene, a precursor to vitamin A that is found in significant amounts in both pumpkin and sweet potatoes, also acts as a powerful antioxidant.

So without further ado, check out our sweet potato pumpkin chili. You can put your own spin on it by adding carrots, adding beans, or making it meat-less.

(Note: it freezes well!)


  • 1.5 teaspoon salt
  • 2 TBS chili powder
  • 1 TBS cumin powder
  • 1/2 tsp dried oregano
  • 1/2 tsp cinnamon powder
  • 1/4 tsp ginger powder
  • 1/4 tsp allspice powder
  • 1 tablespoon olive oil
  • 1 small yellow onion, mined
  • 4 cloves of fresh garlic, minced
  • 1 pound of ground turkey or lean beef
  • 2 cups tomato sauce
  • 2 cups beef or vegetable broth
  • 4 cups chopped sweet potatoes, petite diced
  • 1 (15 ounce) can pureed pumpkin (not pumpkin pie filling)
  • 1 cup celery, diced
  • 2 bay leaves

Top with:

  • Sliced avocado
  • Sliced olives
  • Chopped cilantro
  • Mined onions

How to Make It:

  1. Combine all spices in a small bowl and set aside.
  2. Heat olive oil in a large stockpot over medium heat. Once oil is hot, add minced onions and sauté until softened, about 4 minutes. Add minced garlic and continue to sauté until fragrant, about 2 more minutes.
  3. Add beef or turkey and start to brown. Sprinkle spices over meat and continue to cook until meat is completely browned.
  4. Pour in tomato sauce and broth and mix thoroughly. Allow to simmer for 5 minutes.
  5. Add remaining ingredients and stir until combined. Allow to simmer on low for 40 minutes. Stirring occasionally.
  6. Serve topped with avocado, olives, chopped cilantro, and minced onions, if desired.
pumpkin spice latte

Ditch the Sugar: Homemade Pumpkin Spice Latte

It’s October and that means pumpkin-flavored everything EVERYWHERE. Real pumpkin is full of healthy nutrients, like vitamin A and fiber, but unfortunately, most of these pumpkin flavored treats are made with artificial flavors and colors that are a far cry from the real thing.

One of the most popular pumpkin flavored treats is the pumpkin spice latte, which is only available for a limited time during the fall season. It’s tempting to want to indulge, but it may be better to hold off. A single 16-ounce pumpkin spice latte, or PSL as it’s more lovingly known, packs 380 calories and 14 grams of fat – 8 grams of which are saturated. To add insult to injury, the same 16-ounce serving contains 52 grams of carbohydrates – 50 grams of which come directly from sugar. That’s more than twice as much sugar as the American Heart Association recommends for women for the entire day!

Fortunately, skipping the local coffee shop doesn’t mean you’ll have to forego the fall pumpkin spice latte tradition altogether. You can make your own version at home with fewer calories, less sugar, and much better ingredients.

This recipe serves 2.

What You’ll Need:

  • 2 cups unsweetened coconut milk or almond milk
  • 2 tablespoons pumpkin puree (this is unsweetened pumpkin puree, NOT pumpkin pie filling)
  • 1 tablespoon vanilla extract
  • ½ teaspoon pumpkin pie spice
  • 1 tablespoon raw honey (optional)
  • 1 cup strong coffee or ½ cup espresso (brewed)

What to Do:

  1. Combine coconut or almond milk, pumpkin puree, vanilla extract, and raw honey (if using) in a small saucepan over medium-low heat. Stir frequently with a whisk until mixture starts to bubble.
  2. Remove from heat and whisk in pumpkin pie spice. If you have an immersion blender, use it to mix ingredients well and create froth.
  3. Divide brewed coffee or espresso evenly between two mugs. Pour milk mixture on top of coffee. Sprinkle with pumpkin pie spice, if desired.
  4. Enjoy!