When the leaves change color, the trees do lose their leaves and we feel the coolness of the wind, we know that autumn is finally here. And with autumn, all the delicious pumpkin recipes come back into our kitchen. It smells sweet, like cinnamon and vanilla or woody and warm, like sandalwood and cedar. With a Pumpkin Spice latte or Pumpkin Cookie Dough, we can create a special feeling of pleasant and cozy autumn. Or will it be a baked butternut pumpkin with delicious pumpkin spice muffins for dessert? Or soft and cushion-like baked pumpkin donuts dusted with coconut sugar for a sweet breakfast or afternoon snack?
The Pumpkin Spice donuts are gluten-free, vegan and oil-free. They are also great for a Sunday brunch with friends. And this simple recipe, ready to be eaten in 30 minutes, gives you a real autumn feeling!
HEALTHY PUMPKIN DONUTS – GLUTENFREE, VEGAN UND OIL-FREE
Can you think of anything more autumnal than pumpkin? Okay, maybe apples…. but autumn has almost become synonymous with pumpkin, especially in recent years. Also, when we roll our shopping carts through the supermarkets and scroll through Instagram, pumpkins are everywhere. Sometimes as whole vegetables, sometimes as soup, packed as a spice or hot drink. My pumpkin donuts are a very healthy variant to the usual overly-sugary and oily versions of a donut. And thus perfect for a healthy autumn brunch! Of course, it doesn’t hurt to add 1-2 teaspoons of oil to the donuts. This makes them a bit fluffier. You can decide according to your taste.
Banana flour – what is that again?
Green banana flour conquered health kitchens in 2018. And not without reason, because green banana flour is:
- low in calories (compared to other flours)
- low carb
- rich in resistant starch
- and contains tryptophan
The green banana flour is pretty cool if we want to bake gluten-free and nutritious. But it also works well as a binding agent in sauces and soups. The Flour is, therefore, a perfect alternative to processed wheat flour. You can get the banana flour from Govinda, for example. And with my code “annelinawaller10” even cheaper 🙂 Just enter the code at the checkout. If you order, I can also recommend the ReiChi Café or the chocolate cream. (unpaid advertising)
Green Banana flour doesn’t taste like banana
To turn the green bananas into flour, the plantains are peeled unripe, then dried and then ground. And it tastes slightly nutty and not like banana at all. This is great for those who don’t like bananas but would still like to enjoy the health benefits. Just like bananas themselves, green banana flour is rich in minerals such as magnesium, potassium, and vitamin C. Also, it is a great source of vitamins and minerals.
Thus the banana flour supports the stimulation processes in the heart, the nerve and muscle activity as well as the immune system. The resistant starch in banana flour is another factor. The indigestible starch passes through the small intestine without being used. We can describe it as a kind of dietary fiber. In the large intestine, the starch then benefits us. And it promotes the intestinal flora and regulates our feeling of fullness, flatulence and our blood sugar.
Not up for pumpkin? No problem
Even though I praised the pumpkin very highly, I would like to give you an alternative. But if the pumpkin gets too much for you or is no longer in season, you can simply replace it with sweet potato. The kitchen experience is quite similar, but the taste is slightly sweeter.
- Pumpkin donuts
- 140 g Hokkaido, pitted and washed (1 cup fresh pumpkin)
- 190 ml plantmilk (1 cup)
- 100 g banana flour* (1 cup)
- 40 g coconut sugar (1/3 cup)
- 50 g maple syrup (1/2 cup)
- ½ tsp Pumpkin Spice
- 1 pinch salt
- ½ tsp natron
- Preheat oven to 200 degrees.
- Dice the pumpkin and cook with the vegetable milk with the lid closed. Then puree the pumpkin and the vegetable milk to a pulp.
- Pour into a bowl and mix with the remaining ingredients to a thick dough.
- Grease the donut forms and fill the dough into the donut bowls.
- Bake at 200 degrees top and bottom heat for 13-14 minutes until brown.
- Remove the donuts from the oven and sieve with coconut sugar.
2 tsp of coconut oil if you don't mind using oil and want it a lil more fluffy. I didn't use it for these ones but if I'd bring these donuts over to friends who are not used to a healthy, vegan diet, I'd probaply add 1-2 tsp.