Dr. Taz’s Favorite Fall Recipes

Nutmeg, cinnamon, and ground ginger: three of my favorite fall spices I love to use in my kitchen this time of the year! They not only smell amazing, but also have their own distinctive health benefits. Potassium, calcium, iron and manganese are among key minerals found in nutmeg, which help protect against the dreaded cold & flu season. Cinnamon is a go-to remedy for heart health, regulated blood sugar levels, and brainpower, while ground ginger is the ultimate tummy-tamer and inflammation fighter.


What goes well with these amazing spices, you ask? A fall-food favorite: pumpkin!

If you’re a fellow pumpkin-lover like me, you’ll love these 3 recipes, which you can have for breakfast, lunch/dinner, and even dessert! For breakfast, I love pumpkin pancakes, for lunch or dinner: a hearty pumpkin soup, and for dessert, a gluten-free pumpkin pie. Here are the ingredients and steps for each:



Pumpkin pancakes: a favorite in my home every fall. Here are some of the important steps to know in making these delicious pancakes.


An essential here is making sure our wet and dry ingredients are prepared in separate bowls, Another important thing to note is that in order to make these gluten-free, you have to use an alternative flour, like coconut flour or gluten-free pancake mix. And to keep these dairy-free, opt for almond milk instead of regular milk. These are simple, quick substitutions for a healthier version of a breakfast favorite, especially for kids.



  • 1/4 cup pumpkin puree (Pacific natural foods/organic)
  • 3 tbsp almond milk
  • 1 tbsp honey
  • 3 eggs
  • 1 tbsp coconut oil, melted, plus additional for pan
  • 1 tsp vanilla
  • 1/4 cup coconut flour or gluten-free pancake mix (bob’s mills, Pamela)
  • 1 tsp cinnamon
  • Pinch of nutmeg
  • 1/2 tsp salt
  • 1/4 tsp baking soda



  1. Combine milk, pumpkin puree, egg, coconut oil, honey and vanilla together in one bowl.
  2. Mix the coconut flour (or GF pancake mix), baking soda, nutmeg, cinnamon, ginger and salt in a separate bowl. Stir into the wet mixture until smooth.
  3. Heat up the coconut oil on a frying pan over medium high heat. Pour the batter onto the pan, using approximately 1/4 cup for each pancake. Brown on both sides and serve warm.




Creamy Pumpkin Soup: perfect for a rainy, cool fall day. This dish includes cooking with real pumpkin to really get an authentic taste. The best part is this dish can be cooked into one pot, so it not only tastes amazing, but it’s easy to make. You’ll need a stick blender to blend all these ingredients together until it has that smooth, creamy texture.



  • 2lb/1 kg pumpkin (any), chopped into large chunks (remove skin and seeds)
  • 2 medium onions, sliced
  • 2 cloves of garlic
  • 3 cups / 750ml chicken or vegetable stock
  • 1 cup / 250ml milk (if you’re dairy-free, you can do an unsweetened coconut milk)
  • Salt and pepper



  1. Mix all of the ingredients together in a medium to large saucepan (except salt and pepper). Bring to boil, then reduce heat and let simmer until the pumpkin is soft.
  2. Remove from heat and use a stick blender to blend until smooth. If you don’t have a stick blender, you can use a regular blender. I like to use my Vitamix.
  3. Season with salt and pepper, or any spice of your choosing.
  4. Garnish with a dollop of greek yogurt for an added creamy taste. Top off with a pinch of parsley.




Gluten-free Pumpkin Pie: With thanksgiving around the corner, this is a healthier version of a classic favorite. I love adding cinnamon and fresh ginger to this recipe as well.


Recipe: (Makes one pie)

  • Gluten-free piecrust
  • 1 tbsp of ghee or grass-fed butter
  • 2 cups pumpkin purée (TAZ: you can make it at home. There are some great recipes online that I have pinned to my pinterest page.)
  • 2 eggs
  • ½ cup coconut milk
  • 2 teaspoons pumpkin pie spices
  • ¼ cup coconut sugar (if using carton/canned pumpkin purée, up the sugar to 1/3 cup)



  1. Add gluten free flour and salt to a large mixing bowl and whisk to combine. Incorporate ghee or grass-fed butter into mix.
  2. Using a wooden spoon, stir in about ½ cup of water (adding in slowly), until the mix is consistent.
  3. Once a loose texture is formed, move the “dough” to a piece of plastic wrap and work gently with your hands to form a 1/2 inch thick disc. Wrap the crust firmly and refrigerate for a minimum 30 minutes, up to 2 days.
  4. Preheat oven to 350 degrees and prepare pie filling.
  5. Add all filling ingredients to a blender and blend until smooth.
  6. To roll out the crust, unwrap the disc and place it between two sizable layers of wax paper (plastic wrap will work OK, but is a little more difficult to work with). Use a rolling pin to gently roll it into the shape of your pie pan. If it cracks, don’t stress – you can reform it with your hands once you get it in the pan. But try and be gentle.
  7. Transfer the crust to the pie dish carefully, and work hands into smoothing the edges.
  8. Bake the pie at 350 for 45-55 minutes. If the crust looks like it is becoming overdone, cover the edges with foil.