This week’s recipes include a common fall favorite, pumpkin! Pumpkin is great anytime of the year. In addition to the comfort flavor of fall, pumpkin provides many health benefits.
Like many orange fruits and vegetables, pumpkin provides a hefty dose of Vitamin A and other antioxidants to help support your immune system. It is essential for optimal health and your fitness goals because it also helps promote good vision and cell growth.
Pumpkin is also relatively low in calories and high in fiber. For about 100 grams, it provides about 250% of the recommended Vitamin A daily allowance, 4 grams of dietary fiber and no fat for only 25 calories!
Although this fruit may not be in season until the fall months it can be found almost anytime of year in a can. To keep these recipes healthy, try to find no-sugar added brands of canned pumpkin such as Libby’s® 100% pure pumpkin.
There are so many healthy, fun and creative ways to add pumpkin to your daily meals. These recipes are just a few creative ways you can do that. Try them and you won’t be disappointed!
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mpkin Pie Oatmeal
Ingredients:
1/2 cup of dry quick-cook Oats
1/3 cup of Pumpkin purée (canned pumpkin)
1 cup of water
1 tsp of vanilla extract
5 packets of sucralose sweetener
1 tsp of cinnamon
1. Add the pumpkin purée to the water and whisk until almost smooth.
2. Add in the oats and mix for another minute until well combined.
3. Cook on high in the microwave until cooked through (about 1 min 30 seconds on high).
4. Add in vanilla extract, sucralose, and cinnamon and stir until well combined.
Top off with 1/2 cup of plain non-fat Greek yogurt for some added protein! Sprinkle with additional cinnamon for added flavor.
Nutritional breakdown: (makes 1 serving) With Greek yogurt topping:
210 calories 280 calories
3g of fat 3g of fat
38g of carbs 43g of carbs
6g of protein 18g of protein
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Pumpkin Protein Pancakes
Ingredients:
8 egg whites
1/4 cup of pumpkin purée (canned pumpkin)
1/4 cup of dry quick cook oats
1 tsp vanilla extract
1 tsp cinnamon
1. Blend all ingredients in a blender on high for about 1 minute until well combined.
2. Pour the batter into a hot skillet and cook through on each side until firm.
These pancakes are so moist and delicious they can be eaten alone or you can top them off with a 1/4 cup of sugar-free maple syrup!
Nutritional breakdown: (makes 1 serving)
255 calories
2g of fat
22g of carbs
32g of protein
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mpkin Pie Protein Smoothie
Ingredients:
8 oz of water (or you can also use unsweetened almond milk for an even creamier texture)
1 scoop of cookies and cream protein powder (or you can use vanilla)
1/4 cup of pumpkin purée (canned pumpkin)
1 tbsp of vanilla extract
1 tbsp of cinnamon
8 ice cubes
1. Blend ingredients on low long enough to chop up the ice.
2. Then blend on high until icy and smooth (about 2-3 minutes).
Nutritional breakdown: (makes 1 serving)
195 calories
1g of fat
14g of carbs
25g of protein
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