It’s pumpkin season!
Let’s Kick It Off With Some Fun Facts:
– Pumpkins are a winter squash native to North America
– In other parts of the world ANY winter squash is referred to as a pumpkin)
– Because a pumpkin contains seeds, scientifically it would be classified as a fruit, though nutritionally it’s more like a vegetable
– Pumpkins are 94% water (low calorie!) and high in vitamin A (beta-carotene) and fiber
– Beta-carotene may reduce the risk of developing certain types of cancers. Grab your pumpkins and pumpkin puree this week to try some delicious new seasonal recipes!
As a storage crop, pumpkins can be stored in a cool dry place for up to 2 months. The best pumpkins to cook with are “pie pumpkins” which are a smaller and sweeter variety as opposed to the ones you carve for Halloween.
Know The Difference!
It may sound obvious to some, but you must be sure to make the right choice when grabbing canned pumpkin puree from the store!
There is a difference between “Pumpkin” and “Pumpkin Pie Mix”, although the cans sometimes look darn near identical.
Pumpkin Pie Mix however can have as many as 10-15 grams MORE sugar per serving!! And that adds up fast. Pumpkin is naturally sweet on it’s own, consider just adding some nutmeg, cinnamon and clove for authentic pie flavoring!
Let's Get Cooking!
Flourless Pumpkin Muffins
These Healthy Flourless Pumpkin Muffins are moist, delicious, and super easy to make. They’re gluten-free, oil-free, dairy-free, and refined sugar-free!
Pumpkin Chocolate Yogurt
Combine Greek yogurt with pumpkin puree, honey, cinnamon, and cocoa powder – Enjoy!
Crustless Pumpkin Pie
Did someone say PIE? We would be foolish not to mention such a thing in pumpkin season after all…
This recipe recommends your sugar of choice or xylitol which is often used as a sugar-free substitute. Xylitol is a naturally occurring alcohol in many plants and contains 2.4 calories per gram in comparison to 4 calories per gram for table sugar.
Tired of the Same Old Protein Shake?
• 1 scoop vanilla protein powder
• 10 oz unsweetened almond milk
• 1/4 cup pumpkin purée (try frozen puree for a thicker consistency!)
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 1 cup ice
Blend and enjoy!
Healthy Pumpkin Soup
Velvety, creamy, rich and smooth…this is such an easy, healthy pumpkin soup recipe that you will be able to pull off in no time!
Blueberry Pumpkin Oat Muffins
This recipe replaces the oil or butter with pumpkin puree and applesauce which keeps the muffins moist without losing flavor. By having one of these instead of your standard coffee shop blueberry muffin, you’ll save 200 calories and 18g of fat!