Wake Up To 4 Delicious, Clean Fall Recipes

Wake Up To 4 Delicious, Clean Fall Recipes

Apple, cinnamon and pumpkin spice, so nice! We’re SO excited for brekkie and I’m pretty sure you will be, too.

We’ve got four delicious fall recipes to make your mornings a little sweeter, without the sugar, from our good friends at the 131 Method, created by Chalene Johnson – a personal friend, mentor and celebrity fitness trainer, New York Times Best-Selling Author, mother of two, and the number 1 female in direct marketing for her fitness infomercials. My fit foodie friend, 131 Method Media Chef Erin Woodbury, gave us permission to share these awesome recipes that’ll kick start your day on the right foot without burning out on heavy carbs or sugar. All I can say is, the smell of pumpkin and apples wafting through you home is what fall is all about – and you can’t make a candle that smells that good!

We’ve got:

Healthy Pumpkin Spice Creamer

🍎Apple Cinnamon Donuts

🍏One Pot Steel Cut Apple Cinnamon Oats

Bagel on Apple iOS 13.1Better-for-you Pumpkin Bagels

Enjoy these yummy, easy-to-make bites that are gluten-free, dairy-free, added sugar-free but totally delish, and click here to learn more about the 131 Method.

Chef’s Note: To make the donuts and bagels, we recommend these silicone donut molds to help make the job easier. Check out the pack-of-three here: This post contains affiliate links which makes life easier for you and gives us a small commission – but you don’t pay a penny more. How’s that for help in the kitchen?

Healthy Pumpkin Spice Creamer

A quick and easy recipe that’s free of chemicals and sugar

Serves: 6 servings, 1/6th recipe
Ditch the chemical-laden coffee bar drinks! Thick, creamy and filled with holiday vibes, this healthy pumpkin spice creamer is super easy to make. It exemplifies how easy it is to replicate unhealthy favorites. You’ll save so much time, money and sugar calories by making your coffee beverages at home.

Nothing Like Homemade

We took a different approach to this creamer recipe. Usually, we go for a non-dairy base, such as full-fat coconut milk, or homemade milk. And we know many of you simply prefer a yummy “fat coffee” during your intermittent fasting. But, we gotta encourage you to give this totally different new recipe for healthy pumpkin spice creamer a try. Especially since October through February beckon consumers to get cozy with high sugar frappes with seasonal spices and flavors. The one and only way to combat that crazy marketing (and massive carb-dump) is to make things at home. You have it in you to create some darned delicious meals and beverages if you try! In addition to loads of sugar, colors and chemicals, places like Starbucks use Monsanto milk and non-dairy milks loaded with thickeners, like carrageenan and xanthan gum. Life’s too short for a fast high with unsafe ingredients. Get cozy at home with a whole-food creamer!

Our Unique Blend

To get our healthy pumpkin spice creamer recipe super thick and rich, we used soaked raw cashews. When blended in a high-powered blender, they become completely smooth. And thick! No “gums” needed here. Just a dash of organic canned pumpkin (which contains fiber and antioxidants) and some spices, and you have a healthy recipe for the holidays. Maybe pair it with our scones recipe!

Enjoy! And let us know what you think in the comments below!


Pumpkin Spice Creamer



  • 2 cups water, divided
  • ½ cup raw cashews
  • 2 tablespoons canned pumpkin
  • 1 teaspoon pumpkin pie spice
  • 10-12 vanilla stevia drops (or to taste)


  1. Soak the cashews in 1 cup of water for 4 hours to overnight in the refrigerator. Rinse and drain.
  2. Place rinsed cashews in a high-powered blender with remaining 1 cup water, pumpkin, pumpkin pie spice, and stevia. Process on high for 30 seconds, or until completely smooth.
  3. Store in refrigerator for up to 5 days. Use in coffee or tea.

Nutrition Information:

Calories: 59| Protein: 2g | Fat: 4g | Carbs: 3g | Fiber: .5g | Net Carbs: 2.5g

Delicious Keto DonutsApple Cinnamon Donuts

Serves: 6 servings, 1 donut
Cook time: 15 minutes



  • 1½ cups almond flour
  • ⅓ cup Lakanto Monkfruit Golden (or Swerve)
  • 1½ teaspoons apple pie spice
  • 1½ teaspoons baking powder
  • Pinch sea salt
  • 3 eggs
  • 3 tablespoons applesauce
  • 1 tablespoon melted ghee or coconut oil


  1. Heat oven to 350° Whisk dry ingredients in a medium bowl. Add the eggs, applesauce, and ghee and whisk until fully combined
  2. Spoon into 6 cavities of a silicone donut pan. Bake for 14-15 minutes, or until an inserted toothpick comes out clean.
  3. Cool for 10 minutes, pop out, and sprinkle with cinnamon and additional Monkfruit sweetener, if desired.

Nutrition Information: Calories: 205 | Protein: 9g | Fat: 17g | Carbs: 7g | Fiber: 3g | Net Carbs: 4g

Apple Cinnamon Oats

One Pot Steel Cut Apple Cinnamon Oats

Love steel cut oats but loathe the time it takes to make them? Well, then we have a recipe for you! This fiber-rich Apple Cinnamon Oats recipe is simple, delicious and made in one pot! That’s right, just an Instant Pot or slow-cooker gets the job done. You’ll be meal prepped for days and days, or have breakfast for the kids all week long!

Watch our video or follow our directions. It’s SO easy! The apples get tender and juicy as though you baked them in the oven.

Steel Cut Apple Cinnamon Oats Recipe Highlights

  1. Steel cut oats offer different health benefits than regular oats. That comes down to the processing. Steel cut oats contain protein, soluble, insoluble fiber and some vitamins and minerals. Steel cut oats are dense and chewy vs. soft and gloppy like regular or instant oats. Sharp steel blades cut them into thin slices, retaining more fiber and protein. Both types offer benefits, they’re just different.
  2. Steel cut oats contain 5 grams of fiber per quarter-cup dry, including 2 grams of insoluble fiber.
  3. Steel-cut oats contain a good amount of vegan protein. Providing 7 grams protein per 1/4 cup serving, the protein in steel-cut oats is complete. This means it contains trace amounts of all the essential amino acids. This is often difficult to achieve with vegan sources of protein.
  4. Apples provide fiber, vitamins and natural sweetness.
  5. Cinnamon is great for blood sugar control.

One Pot Steel Cut Apple Cinnamon Oats



  • Nonstick cooking spray
  • 2 medium apples, diced
  • 3 cups water
  • 1 cup steel cut oats (not instant)
  • 1 tablespoon coconut oil or ghee
  • 1 tablespoon cinnamon
  • 2 teaspoons vanilla extract
  • Stevia or Monk Fruit, to taste*


  1. Coat the bottom of an Instant Pot or crockpot with cooking spray.
  2. Add apples, water, oats, coconut oil, cinnamon and vanilla extract and stir to combine. Add in a bit of your preferred sweetener (6 mini scoops of concentrated stevia or ¼ cup Monk Fruit) and stir.
  3. Close the lid. If using an Instant Pot, set to manual and high for 13 minutes. When finished, unplug the Instant Pot and allow for slow release. Stir well, taste, and add additional sweetener, if desired. (In total, it takes a few minutes to get to temperature, then the cook time, and slow release takes another 10+ minutes).
  4. If using a crockpot, set to low for about 6 hours, or until oats are soft. Stir well, taste, and add additional sweetener, if desired. Be careful not to overcook, because the oats will get mushy.

*Everyone’s taste buds are different with sweetness, and it depends on the type used. It’s best to add just a bit before cooking, and adjust each bowl before serving.

If portioning out for the week, store in microwave-safe containers and leave room for water or nondairy milk. When reheating, add a few tablespoons of liquid, stir, and heat.

Feel free to sweeten with coconut sugar or honey. Add nutmeg, ginger, pumpkin pie spice or cloves, if desired.

Nutrition Information:

Calories: 253 | Protein: 7g | Fat: 7g | Carbs: 42g | Fiber: 7g | Net Carbs: 35g


Better-For-You Pumpkin Spice Bagels

Your favorite fall flavor in an easy to make homemade bagel!

Pumpkin Spice Bagel Highlights

  • Contains almond flour, coconut flour and flax, which are all low carb and contain healthy fiber.
  • Apple cider vinegar reacts with the baking soda, lending airiness. Plus, AVC has some pretty deep health benefits.
  • Pumpkin seeds and spice add that fall festive feeling we love to smell and taste. However, there’s no pumpkin in this recipe. For a bunch of our favorite pumpkin recipes, check out the list below.
  • Super easy to make! Your house will smell amazing and you could be frosting your bagel with nut butter or healthy cream cheese in under 20 minutes.

    Pumpkin Spice Bagels

    Yield: 4 servings

    pumpkin bagels

    Serving Size: 1 bagel

    Prep Time: 5 min

    Cook Time: 15 min


    • 1 cup blanched almond flour
    • 2 tablespoons coconut flour
    • 2 tablespoons Lakanto Sweetener Golden (or stevia, to taste)
    • 1 tablespoon ground flax
    • 1 tablespoon pumpkin pie spice
    • ½ tablespoon arrowroot or tapioca flour
    • ½ teaspoon baking soda
    • Pinch sea salt
    • 2 eggs, lightly beaten
    • 2 tablespoons apple cider vinegar
    • 1 tablespoon pumpkin seeds, optional


    1. Heat oven to 350°F.
    2. Add almond flour through salt in a medium bowl and stir. Combine eggs and apple cider vinegar in a second small bowl. Add wet ingredients to dry and whisk until combined.
    3. Spoon into a silicone donut pan. Tap the pan to flatten the dough or use the back of a spoon. Sprinkle with seeds, if using.
    4. Bake for 15-16 minutes, or until firm. Cool, then gently remove. Slice in half and toast before serving. Feel free to dust with more Lakanto and pumpkin pie spice for a sweeter bagel.

    Nutrition Information:

    Calories: 227| Protein: 9g | Fat: 20 | Carbs: 12g | Fiber: 3.5g | Net Carbs: 8.5g


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