No tricks to this treat

The fall days have settled in, burnt orange leaves carpet the footpaths and jumpers have crept into the wardrobe. With Halloween just around the corner, everyone has one thing on their mind - pumpkins! What better way to get into the spirit of this season than baking some tasty, healthy pumpkin dishes.

Belonging to the fruit family but commonly referred to as a vegetable, pumpkin is so versatile. Not only can it be used to make an endless list of dishes, both savory and sweet but it is low in calories, full of anti-oxidants and vitamins. Making it the perfect ingredient for guilt free treats, a delicious side plate or the main meal.

The high levels of vitamins, antioxidants and fiber contained in pumpkin can help to stabilize blood sugar levels, lower cholesterol and leave you feeling full for longer.

Most Americans don't get enough fiber in their diet. Harvard School of Public Health recommend consuming between 20 - 35 grams everyday, but the average person doesn't get more than 15 grams. One cup of pumpkin puree provides you with 7.1 grams of dietary fiber. Fiber is important to help your digestive system work efficiently, allowing your body to absorb the nutrients from your food, leaving you feeling full.

Pumpkin is rich in beta-carotene, a powerful antioxidant, which helps keep the immune system strong and healthy. It also helps prevent build up of LDL (bad) cholesterol levels, reducing chances of strokes.

Being an excellent source of vitamin A, C and E, pumpkin will not only give your immune system a boost, but helps promote and maintain healthy vision and protects cells from the damaging affects of free radicals.

So why not spice up fall with this deliciously healthy and easy to make Manuka Honey-spiced pumpkin bread.


  • 3 1/2 cups wholemeal flour 
  • 2 teaspoons baking powder
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon 
  • 1 teaspoon ground nutmeg
  • 3/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cloves
  • 3/4 cups Manuka Honey 
  • 3/4 cup full fat cows milk
  • 1/3 cup coconut oil 
  • 2 teaspoons vanilla extract 
  • 2 large eggs
  • 15-ounce of freshly cooked and pureed pumpkin or 1 can
  • Cooking spray
  • 1/3 cup chopped walnuts


  1. Preheat oven to 350°.
  2. In a large bowl combine the dry ingredients: flour and the ingredients up to and including cloves. Make a well in the center of the mixture.
  3. In a separate bowl mix the wet ingredients: Manuka Honey up to and including pumpkin. Whisk until smooth.
  4. Add to the dry mixture and stir until the batter is smooth.
  5. Spoon into 2 (8 x 4-inch) loaf pans coated with cooking spray, and sprinkle with walnuts.
  6. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean.
  7. Cool loaves in pans for 10 minutes on a wire rack. Then remove from pans.
  8. Cool loaves completely before slicing.


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