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.
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
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
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
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!
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
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
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
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!