Vegan Pumpkin Alfredo, Vegan Apple Crumble, and More…


Today I have new Fall recipes to share with you - two sweet and the other savoury. A few posts ago when I asked what recipes you would like me to make and share, someone asked for a savoury pumpkin recipe. As a result I created this pumpkin alfredo. Oh my goodness, please go and make it!! The sauce is so good and I enjoy it two ways: as a warm sauce, and cold as a dip with veggies. The first sweet recipe is a baked vegan apple crumble that is refined sugar free and gluten free. I made this for our Canadian Thanksgiving a few weeks ago. It's one of those cosy nourishing desserts this time of year. And lastly, an apple pie and pumpkin pie bark recipe that is sugar free/raw/vegan/paleo/keto. I guess thats two recipes, but they're very similar and only use FOUR ingredients.

For the alfredo I mixed a pumpkin cashew alfredo sauce with zucchini noodles, baked spaghetti squash, and chunks of baked butternut squash that I had in the fridge. You could mix the sauce with kelp noodles, brown rice noodles, or any other noodle of your choice. I also made this with cooked butternut squash and its excellent!


Pumpkin or Butternut Alfredo Sauce

Makes 2 1/2 cups

1  cup cooked pumpkin puree* OR butternut squash

1 cup water

1/2 - 2/3 cup cashew pieces

1/2 tablespoon lemon juice

1 teaspoon apple cider vinegar

1 small clove garlic

1 1/2 teaspoons celtic sea salt

Few cracks black pepper

Blend all ingredients until completely smooth and creamy. Use more cashews if you want it to be thicker/creamier.


- I've also made this recipe with baked mashed pumpkin that I cooked myself, so that is an option and butternut squash works beautifully as well.

-Use a pumpkin called a "sugar pumpkin" or "pie pumpkin" which is specifically used for cooking and eating. While you CAN technically eat the large pumpkins that are used for carving, they're very watery, tasteless, and can be stringy (trust me, I tried to eat one before - NOT good).

-Start with 1 cup of water and add more for desired consistency (up to an extra 1/3 cup). I recommend keeping the sauce thicker if you're using zucchini noodles which will release some water, and a bit thinner if using cooked noodles.


Now into the Apple Pie Bark and Pumpkin Pie Bark. I'm all sorts of excited over these! Why? Well they're nothing elaborate and I sure wouldn't make these for guests or to impress someone, BUT they're my new favourite EASY, SUGAR FREE SNACK when I want a little something sweet but don't want to eat something sugary. You get me?  If you have a sweet tooth and you want to keep it in check then this is for you too. I snack on a piece mid morning if I need it or I have a piece or two mid afternoon. The best part is that you can enjoy the bark any time of day including the evening because theres nothing in it that will keep you awake. I created a short 1 1/2 minute video to show you how its done! See the RECIPE HERE.


I should also mention that while I use a little bit of stevia in them, FEAR NOT if you don't like stevia, there just enough in here to add a touch if sweet without that yucky bitter aftertaste. AND you can omit it all together if you want!

Again, you can find the recipes for the Apple Pie Bark and Pumpkin Pie Bark HERE in my new Youtube video.

Next up we have a totally healthy, guilt free warm baked apple pie. Now, I love raw apple crumble but theres just something special about a warm crumble straight out of the oven. And OH the smell while its baking. Mmm. With a scoop of dairy free vanilla ice cream on top (I like coconut bliss) its absolutely perfect. Even more decadent with a drizzle of raw caramel sauce. This keeps in the fridge for up to 5 days once its baked.


Vegan Apple Crumble 

Apple Filling

~6 cups peeled, sliced apples

2-3 tablespoons coconut sugar*

1 tablespoon coconut flour

1 tablespoon cinnamon

1 teaspoon lemon juice

Preheat an oven to 350F. Toss all ingredients together in a large bowl and then transfer to an 8x8" pan. Set aside.

*Use 2 tablespoons if using a sweet apple, more if using a more tart apple. Also, start with less cinnamon, taste the  mixture and add more to your liking.

Crumble Topping

1 cup rolled oats (certified gluten free if necessary)

1/3 cup + 1 tablespoon almond flour

1/3 cup coconut sugar

1/8 teaspoon salt

1/4 cup room temp/soft-ish coconut oil

Pulse all DRY ingredients together for a second in a food processor. Now add teaspoons of the soft coconut oil and process until everything combines and is moist/crumbly. Sprinkle over the apples mixture. Bake (uncovered) for 35 minutes or until the crumble is light brown on top and the apples are soft (but NOT mushy). Pierce with a fork to test doneness.



Wishing you a wonderful week 😀

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  1. Athena
    October 24, 2016 at 04:45

    Can you visually tell between a carving pumpkin and a sugar/baking pumpkin?

    • sweet_raw
      October 25, 2016 at 02:28

      Hi Athena, Yes a sugar pumpkin is very small and quite round as where the carving pumpkins are always big. The organic sugar pumpkins at one of the grocery stores in my city comes in mesh bags, just like avocados do.

  2. Gosia
    October 24, 2016 at 17:03

    Dear, You are a genius. I love these fall recipes and i am so happy to have the healthiest versions. Sending loge ad gratitude. gosia from NY

    • sweet_raw
      October 28, 2016 at 23:35

      Thank you Gosia :)

  3. Melody
    October 25, 2016 at 17:29

    Do you have a recipe for a lime raspberry cheesecake?

    • sweet_raw
      October 28, 2016 at 23:35

      I have lemon berry swirl cheesecake and a blueberry lemon cheesecake (if you don't want the swirl) and you can sub raspberries and lime…. you probably want to puree and strain the seeds first though because even a vitamix doesn't get rid of that grittiness.

  4. Elvira
    October 28, 2016 at 05:33

    Can I make the crumble in dehydrator? This looks very delicius. You are the top Heather.

    • sweet_raw
      October 28, 2016 at 23:32

      Absolutely Elvira! And thank you :)) I hope you give it a try.

  5. October 31, 2016 at 23:06

    Heather, I made the pumpkin alfredo with zucchini noodles tonight and it is definitely going to become a staple in my personal cookbook! It's so easy, with ingredients I typically have on hand and so tasty. Thank you! By the way, I did use canned pumpkin and had no problem with the consistency. I used 1 cup water.

    • sweet_raw
      November 2, 2016 at 01:53

      Thanks Kara! Im going to add this into the recipe for others who want to use canned! :))

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