Blog :: Ramblings of a health nut

Smashing Pumpkins

Posted on 28 Sep 2012 by maisha (posted in: blogs)

This week I picked up the second pumpkin of this season. I really shouldn't have, since I'm leaving for Brazil in a few days and have plenty of produce to finish before then. But I just couldn't resist! I browse the internet a lot for recipe inspiration and sometimes when I see a recipe, I know. I know I need to make it. That's exactly what happened when I stumbled across this recipe. Pumpkin + molasses + soft chewy doughy thingies... that would be my food pyramid.

I even stuffed a few pretzel bites with various fillings: homemade chocolate pecan butter, strawberry jam, cacao nibs, carob chips, and cheese. But in all honesty, I think I prefer the plain ones to the stuffed ones. The stuffing only gets in the way of that soft chewy dough ;-)

Soft Molasses Pumpkin Pretzel Bites (makes 20 or more, depending on the size you like)

Nutritional info per pretzel bite (based on 20 total, excluding fillings):


  • 250 g (2 c) Pillsbury Chakki Atta flour (this is a 100% whole grain flour - you can sub with regular 100% whole grain flour, but atta flour is much finer and gives a softer result)
  • 250 g (2 c) organic all-purpose flour
  • 11 g (0.39 oz) active dry yeast
  • 2 tbsp speculaas kruiden (or pumpkin pie spice)
  • 300 g (1 c) pumpkin puree
  • 65 g (3 tbsp) organic blackstrap molasses
  • 1 tsp coarse sea salt
  • 11 tbsp water
  • 10 cups water
  • 2/3 cup baking soda
  • 1 egg yolk + 1 tbsp water
  • cinnamon & sucanat mixture
  • coarse sea salt


  1. For professional recipe instructions check the original recipe. But if you're like me, dump all ingredients (minus the water) in the bowl of your Kitchen Aid and with a dough hook attachment mix on low. Add water by the tbsp until dough comes together and doesn't stick to the sides (it took 11 tbsp of water in my case). Keep on mixing for another 5 minutes or so.
  2. Transfer dough to a well oiled bowl and cover with plastic wrap/bag and let it rise until doubled.
  3. Weigh the dough and divide the weight by the amount of bites you want to make. My dough weighed 1 kg exactly, which made for easy division: 20 bites, each weighing 50 g. Proceed to roll balls of 50 g. If you want to stuff your bites, flatten the balls and place a small amount of filling in the center. Fold dough over filling and pinch ends to ensure that it won't pop open when boiled/baked.
  4. To boil the pretzels, bring water to a boil in a large pot. Reduce the heat to medium and add the baking soda. The water should still be boiling. Add the pretzel bites, about 8 at a time and boil them for about 45 seconds. Use a slotted spoon to remove the pretzel bites from the boiling water and place on a baking sheet in a single layer.
  5. To finish the pretzels, whisk together the egg yolk and tablespoon of water to make an egg wash. Brush the egg wash onto the boiled pretzels. Sprinkle the pretzel bites with coarse sea salt (use as much or as little as you like) or sucanat and cinnamon. Bake the pretzels for about 20 minutes, until the pretzel bites are golden brown.

Serve them up warm alongside some homemade pumpkin spice latte. And I don't mean that artificial pumpkin spice stuff that Starbucks uses to poison their coffee and customers! Please make your own sugar-free pumpkin pie syrup, it's easy, better for you and tastes amazing <3

Sugar-free Pumpkin Pie Syrup Recipe

The whole recipe contains 60 calories (without the optional molasses). I use about 1 tbsp of pumpkin pie syrup to 1 cup of liquid. Of course it depends on your sweet tooth!


  • 100 g (1/3 c) pumpkin puree
  • 1.25 tsp good quality liquid stevia (I use NuNaturals, Pure Liquid, Vanilla Stevia, With Singing Dog Vanilla - you can also sub any other sweetener equivalent of 1/2 c sugar)
  • 300 mL (1.25 c) water
  • 8 g (1 tbsp) speculaas kruiden or pumpkin pie spice
  • 1 tsp blackstrap molasses (optional)


  1. Combine all ingredients in a small saucepan and bring to a boil. Cook over medium heat, stirring occasionally to keep syrup from burning.
  2. Let mixture cook together until it becomes syrup-y and begins to coat the spoon (for about 10-15 minutes), then remove from heat.
  3. Refrigerate in a heat-proof container, I stored mine in an empty bottle of Walden Farms sugar-free pancake syrup. The syrup will thicken a bit in the refrigerator.


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