We all know that pumpkins play the starring role in Fall tradition every year. Not only are they a fun novelty around this time, but they’re also extremely versatile in the kitchen. And because they work their way into every dish and baked good imaginable, their health benefits are worth talking about and shining the spotlight on!
Pumpkins are packed with immunity boosting vitamins and minerals. They’re bright orange because they’re rich in beta-carotene, which helps give you a bright-glowing complexion. They’re also high in potassium, a mineral that keeps the heart and muscles functioning at optimal levels. Pumpkins are low calorie, but high in fiber, a perfect combination for satiety and fat loss.
Pumpkin seeds (aka pepitas) hold their own as nutritional powerhouses, as well. Packed with healthy fats, natural protein, zinc, magnesium and tryptophan, pumpkin seeds are an instant mood, immunity and energy booster.
There’s no better way to celebrate all the wonderful health benefits of pumpkins on National Pumpkin Day than with 5 Pumpkin Recipes from The Strong Movement: Strong Girl Recipe Book! Enjoy!
Comment below and share your personal pumpkin favorites!
PUMPKIN SPICE PROTEIN PANCAKES
Ingredients
1/4 cup pumpkin puree
1/4 cup egg whites
1 scoop vanilla whey isolate protein powder
2 tbs coconut flour
3 sprinkles cinnamon
1 sprinkle cloves
2 tsp vanilla coffee creamer
1 tsp vanilla extract
Directions
Blend all of the ingredients together, while you heat stove on medium. Melt 1/2 tsp coconut oil and make sure it covers the entire pan. Once heated, pour a medium size round circle of batter. Flip the pancakes after about 40 seconds or when the top is covered with bubbles and the edges are solid and cooked. Repeat on the other side for about 30 seconds. This recipe makes 4 pancakes = 1 serving. Stack and drizzle 2 tsp of maple syrup on top.
Nutritional Info Per Serving (Including Maple Syrup)
312 Calories – Fat 2g – Carbs 37g – Fiber 10g – Protein 39g
VANILLA PUMPKIN OATMEAL
INGREDIENTS
½ cup dry oats
2 heaping tbs pumpkin puree
2 tbs plain or vanilla yogurt (Greek, Icelandic or German Quark)
¾ scoop vanilla whey isolate protein powder
Sprinkle cinnamon
DIRECTIONS
Measure out ½ dry oats and pour water into bowl enough to cover the oats completely with a little extra layer on top (too much water will make it watery). Microwave for 1:30 min or until oats are completely cooked through. Add in and mix the pumpkin puree and yogurt and vanilla protein powder. Lastly, sprinkle cinnamon on top.
Nutritional Info
267 Calories – Fat 3g – Carbs- 32g – Fiber 6g – Protein 29g
PUMPKIN PIE PROTEIN SHAKE
Ingredients
½ cup carrot juice
3 tablespoons pumpkin puree
1/3 banana
1 scoop vanilla whey isolate protein powder
1 scoop greens powder (optional)
Sprinkle in cinnamon
Directions
Blend all of the ingredients together in a food processor or blender until smooth consistency.
Nutritional Info
Cal 196 – Fat 0g – Carbs- 22g – Fiber 4g – Protein 27g
SPICY PUMPKIN SOUP
Ingredients
1 tbs olive oil
2 tsp lime juice
½ yellow onion, chopped
5 cloves garlic, peeled and chopped
2 chipotle chiles en adobo, chopped
1 tsp ground cumin
1.5 tbs dried oregano (or 7.5 tbs fresh)
1.5 tbs dried cilantro (or 7.5 tbs fresh)
3 cups pumpkin puree
2 cups low sodium vegetable broth
¾ cup unsweetened coconut milk
1 Avocado
DIRECTIONS
Sauté olive oil, onion, and garlic over medium-high heat for 5 minutes. Add in the oregano, cilantro, pumpkin, vegetable broth, lime juice and coconut milk. Simmer for 20 minutes. Add the soup to a blender along with cumin and 2 chilies. Blend until smooth consistency. Pour soup back into a pot and keep warm over low heat for 5 minutes. Serve with 3 slices of avocado. Makes 3 servings.
Nutritional Info
180 Calories – Fat 8g – Carbs- 26g – Fiber 11g – Protein 6g
PROTEIN PUMPKIN MUG CAKE
INGREDIENTS
1 scoop vanilla whey isolate protein powder
1 tbs coconut flour
1/4 cup pumpkin puree
2 tsp plain yogurt (Greek or Icelandic)
3 tbs egg whites
1 tsp vanilla extract
2 tsp coffee creamer
4 shakes cinnamon
DIRECTIONS
In a mug mix all of the ingredients together. Microwave for 1-1.5 min depending on desired consistency. Optional Toppings: Nuts nut butter, chocolate chips, coconut flakes.
Nutritional Info
210 Calories – Fat 2g – Carbs- 15g – Fiber 8g – Protein 36g
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