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All things Pumpkin

Fall is upon us and I have to say its one of my favorite seasons! Not only do I love the crisp air, a nice pair of boots, and sweaters; but also all the seasonal flavors! Primarily pumpkin! This weeks blog is all about cooking and baking with pumpkin!

Pumpkin is actually a vegetable not a fruit like many think! It is one of the lowest calorie vegetables and contains no saturated fats or cholesterol. Pumpkin is high in dietary fiber, vitamins, and anti-oxidants! So why not cook and bake with it!

Pumpkin can be used to make delicious breakfasts, meals, and snacks! Want to see how? Read on!

First up the: Pumpkin Frappuccino

The average Frappuccino at your local coffee dive contains: 320 cals/ 30g sugar and over 20g carb. Yikes right? This Pumpkin Frapp is cheaper and much healthier.

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What you Need:

1 ½ cup unsweetened coconut/almond or cashew milk- I personally love cashew as it is so creamy!

1 cup coffee

1 scoop protein powder- you can omit if you are NOT a fan of protein powder

¼ cup pumpkin puree- NOT pie mix

1 Tbsp Stevia in the raw or 4-5 drops liquid stevia (I used liquid stevia in cinnamon flavor)

Dash of pumpkin spice, and nutmeg

Sugar free cool whip

To Make:

Combine in a bowl the coffee and pumpkin puree and stir well. Place in ice cub trays and freeze until solid. Once frozen add the frozen ice cubes to 1 cup milk, 1 scoop protein powder, and stevia! Don’t forget a dash of cinnamon and nutmeg. Blend well and top with sugar free cool whip.

MACROS for 1 pumpkin Frapp: 200cals/ 25g protein/ 4g fiber/ 2g sugar/ 9g carb

Next up breakfast, which happens to be my favorite meal of the day!

Pumpkin Over Night Oats

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What you need:

2 cups old fashion oats- I use gluten free

1 ½ cup unsweetened almond/cashew/coconut milk

2 scoops Vanilla protein powder (some people don’t like using protein powder so you can omit this if you chose and decrease the milk to 1 cup)

1 cup pumpkin puree- not pie filling

Spices: cinnamon, nutmeg, pumpkin spice

2-4 tbsp stevia- depending on how sweet you want it

To make:

Combine all of the above in a large bowl. Mix well and pour into 6 small mason jars with lids. Store in the fridge for up to 5 days. I love these as a grab and go quick breakfast. They are great heated or cold! Some times I will add more milk to them upon serving for a creamier texture or if you like them thicker hold the extra milk.

Makes: 6 jars

Macros per Jar: 165 cals/ 25g carb/ 10g protein/ 4.5g fiber/ 1.5g fat

Okay now that you are starting to see how creative you can be with this tasty ingredient its time for diner!

Fall nights call for soups and stews right!

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Pumpkin Chili

What you Need:

1lb lean ground turkey – you can use chicken as well

1 can pumpkin puree

1 can black beans

1 can garbonzo beans

1 can diced tomato

1 salsa- I used a fire roasted salsa

Spices: pumpkin spice, nutmeg, cinnamon

To Make:

Brown lean turkey in a pan using PAM spray. Meanwhile in a slow cooker combine: pumpkin, beans, tomato and salsa. Last add in spices to taste. Once meat is fully browned add in meat. Let sit in slow cooker as long as you desire- I have found the longer it sits the better it is!

Stores well in the fridge up to 5 days. This dish is great served with a tablespoon of Greek yogurt for topping!

Makes: 6 bowls/ Macros per bowl 177cals/ 20g protein/ 19g carb/ 4.5g fiber

Now that we have covered the basics lets move on to dessert because we all need a little sweet treat from time to time!

Pumpkin Protein Truffles

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What you need:

1 c oat flour – you can make oat flour by blending your quick oats- its much cheaper!

3 Tbsp nut butter- I used peanut butter

¾ pumpkin purée

1 tsp ground cinnamon

½ tsp pumpkin spice

1/8 tsp salt

1 ½ scoop vanilla protein powder

1 tsp vanilla extract

1/3 c up stevia

1-4 Tbsp unsweetened milk (I used cashew milk)

3 Tbsp Lillys brand unsweetened dark chocolate chips

To Make:

In a small bow combine: pumpkin puree, and nut butter- mix well. Add in cinnamon, pumpkin spice, salt, protein powder, vanilla and stevia, mix very well. Batter should be very firm. If batter is too dry add in milk- NOTE I did not need to add in any- however with different protein powders you may need to. Once combined use a cookie scoop to make 10 truffles. Place in ziplocks for storage.

Makes: 10 truffles Macros per truffle: 96cals/7.5g carb/ 4.5g

Hope you found this blog helpful in creating all things pumpkin! If you love our weekly food prep blogs become a subscriber today and receive daily recipes, blogs, and workouts!

 

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