With just over a week to go until Halloween the pumpkin has probably made its way onto your shopping list by now. In the UK, it’s estimated that over a million pumpkins are bought ready to be carved in to ghoulish lanterns! Pumpkins are an awesome way to keep the kids entertained, but what happens to all that high in vitamins and minerals orange flesh that has been scooped out? We know how good pumpkin is for you (so good we put it in our t+multivitamin!!) so we wanted to give you three easy recipes to make sure we all don’t waste that goodness this Halloween:


Healthy pumpkin pancakes 

1 cup of whole wheat flour

1.4 cup ground chia seeds

1 tablespoon of sugar

2 teaspoons of baking powder

1/2 teaspoon of cinnamon

1/2 teaspoon ground ginger

1/8 teaspoon nutmeg

pinch of ground cloves

1 cup milk

6 tablespoons of pumpkin puree

2 tablespoons canola oil

1 egg


In a large bowl whisk together all the dry ingredients. In a separate bowl, stir together the milk, pumpkin puree, oil and egg. Fold the wet mixture into the dry ingredients. Oil the frying pan over a medium heat. Our in 1/4 batter for each pancake. Cook the pancakes for about three minutes per side.

Serve with sliced banana, toasted pecans and honey or your favourite pancake topping.


Spicy pumpkin houmous

425g pumpkin puree

4 cloves garlic, minced

1/3 cup freshly chopped coriander

1/4 cup Tahini (sesame seed paste or sesame butter)

1/4 cup freshly squeezed lime juice

2 tablespoons extra-virgin olive oil

1/8 teaspoon allspice

2 teaspoons cumin

2 teaspoons chili powder

1/4 teaspoon crushed red pepper flakes

Salt to taste



Combine all ingredients in a food blender and pulse until well blended. Pour into a glass bowl, cover and refrigerate 2 to 8 hours before serving. If desired, drizzle with additional extra-virgin olive oil before serving.

Serve with toasted whole wheat pita bread wedges, as a veggie dip, or with whole wheat crackers.


Creamy baked pumpkin risotto

5 cups low-sodium chicken or vegetable broth

2 cups risotto rice

2 cups pumpkin or butternut squash, small dice

1 1/2 cups pumpkin puree 

1/2 medium yellow onion, minced

1/2 cup finely chopped fresh basil

1/4 cup finely grated parmesan cheese

2 tablespoons mascarpone cheese

2 tablespoons olive oil



Heat oven to 200 degrees celsius and arrange a rack in the middle.

Combine broth, rice, squash, puree, and onion in a 3-quart baking dish, season with salt and freshly ground black pepper, and stir to evenly combine. Cover tightly with aluminum foil and bake, stirring occasionally, until most the water has been absorbed and rice granules are puffed, about 35 to 30 minutes.

Remove from oven, stir in remaining ingredients, season to taste and serve.


So there you have it. 3 simple ways to make the most of that big beautiful pumpkin over Halloween. We will be whipping up some pumpkin houmous for the t plus halloween party, tweet us a picture of your beautiful pumpkin creations and we will send you some samples of pumpkin packed t + multivitamin ( UK only ).