Nutrition

Healthy Pumpkin Recipes

It’s that time of year when every drink, bread, pie, pastry, or protein powder is PUMPKIN flavored.

As much as I’d like to rant about it and bash it – I have to admit – I’m a fan of the pumpkin-palooza!

Pumpkin Pie has always been a favorite of mine and in the last few years I’ve come up with quite a few pumpkin flavored coffee, pancake, waffle, and protein shake recipes that will allow you to enjoy the season and continue to reach your goals in the gym!

The Great Pumpkin

First things first, let’s talk about WHY pumpkin kicks ass.

As you know, I LOVE Jonny Bowden’s 150 Healthiest Foods On Earth. This “encyclopedia of healthy foods” should be on everyone’s bookshelf – or somewhere closer for quick and easy referencing. Guess what you’ll find on page 57? Yep – pumpkin! (Pumpkin seeds also made the book – on page 157 – as they are high in beta-sitosterol, a phytosterol that can be found in most prostate support supplements!)

Back to the Jack-O-Lanterns. Here’s a quick rundown of the goodness you can find in pumpkin:

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  • HIGH in Vitamin A (as are all orange foods)
  • More potassium than a banana (33% more in 1C than in 1 banana)
  • Low Calorie (that same 1C only has about 50 calories)
  • HIGH fiber
  • ** I buy canned pumpkin. All the benefits PLUS the convenience of not carving & cooking it yourself!**
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Recipes

Pumpkin Pie Vanilla “Latte”:

You can’t go wrong with a plain old pumpkin pie coffee. But most people go for the extravagant 3 word coffee “drinks” that add tons of sugar and fat. Here’s how to do it without blowing off your nutritional habits. For a late-night treat, use decaf.

  1. 1-2 cups fresh brewed Pumpkin Pie Coffee
  2. 1/2-1 scoop Vanilla Whey Protein
  3. 2-8g grass-fed butter
  4. Pumpkin Pie Spice
  5. Stevia
  6. Put all ingredients in a blender or Magic Bullet and blend
  7. Enjoy!
Pumpkin Waffles/Pancakes:
The batter is the same for both – you can choose to make pancakes or waffles.
  1. 1C canned Pumpkin
  2. 2 scoops protein powder (vanilla is best & a blend of whey and casein is awesome but not required)
  3. Pumpkin Pie Spice
  4. Stevia
  5. Coconut Flour (low-carb option) OR Waxy Maize (high-carb option)
  6. 1 whole egg
  7. 1/4 C Almond milk or Water (use more or less liquid to reach desired thickness)
  8. Spray a pan with olive oil spray or use coconut oil
  9. Makes 4-6 pancakes depending on diameter of pancakes

Pumpkin “Icing”:

This is awesome for topping rice cakes or pumpkin pancakes.

  1. 1/2 C canned Pumpkin
  2. 1 scoop vanilla casein protein
  3. Stevia
  4. Pumpkin Pie Spice
  5. Mix and stir into thick icing. Eat plain or spread onto other foods.
Pumpkin Pie Protein Shake:
  1. 2 scoops Vanilla Protein (50/50 ratio of whey and casein makes a nice milkshake consistency)
  2. 1/2 C canned pumpkin
  3. Pumpkin Pie Spice
  4. Stevia (if desired)
  5. Ice cubes
  6. Water
  7. Waxy Maze or oats (higher carb options)
  8. Mix in blender and enjoy

Got a recipe of your own to share? Post it HERE!