October is pumpkin season! It’s impossible to go anywhere without seeing pumpkin flavored everything – lattes, cookies, cakes, bread, pie, ice cream, yogurt, tea, coffee, oatmeal, pancakes – and the list goes on. The trouble is, they are rarely healthy! Try these recipes to get in on the pumpkin craze this season without derailing your weight loss.
Pumpkin Spice Latte
The most popular item of the season, lighter and cleaner. For this recipe, you will need 1/2 cup unsweetened vanilla almond milk, 3 tablespoons of pumpkin puree, 1 teaspoon of pie spice, 8 ounces of brewed coffee (or 1 shot of espresso), a sprinkle of cinnamon and sweetener to taste. In a saucepan, mix together the almond milk and pumpkin then cook on medium heat on the stovetop (or microwave for 30-45 seconds). Remove from heat and stir in spices and sweetener then pour into a mug. You can even use a brother or blender to froth the liquid. Add coffee or espresso and a sprinkle of cinnamon and enjoy!
Pumpkin Bean Dip
This recipe is a delicious alternative to hummus. You will need 1 can of pumpkin, 1 can of black beans (rinsed), 1/2 can of cannellini beans (rinsed), 2 tbsp of oil, 2 cloves of garlic, juice from two lemons, 1/2 tsp of cumin, 1/4 tsp of salt and 1/4 tsp of pepper. The best part is how easy it is – simply add all the ingredients to a food processor and blend! Keep it refrigerated until ready to serve. Try them with rice cakes, Ak Mak or Cheese Crisps. It’s great for parties and get togethers!
Pumpkin Seeds
When Halloween comes around, don’t just throw out the unused insides of the pumpkins you carve. Pumpkin seeds are a great snack – a good source of protein, potassium and magnesium. They can also help lower cholesterol and promote good prostate health. You could even add them to a salad or have 1/4 cup as a snack. You can easily remove the pumpkin pulp from the seeds by washing the seeds in a strainer. Make sure they are dry before roasting. Preheat the oven to 350 degrees. Take the seeds you have and place them in a large bowl. Toss the seeds with oil (1 tablespoon per 2 cups of seeds) then add spices of your choosing. You can try dry barbecue seasoning, curry spices, cinnamon, ginger, chili powder, nutmeg, and more. Once they are coated, spread the seeds out evenly on a baking sheet and bake for 20 minutes, stirring them every few minutes.
Protein Pumpkin Spread
This recipe is great for breakfast or a snack. All you need is 3 tbsp of pumpkin, 1 scoop of protein powder (vanilla works great), 1 tbsp of almond butter and a sprinkle of cinnamon. Simply mix all the ingredients together in a bowl and spread 2 tbsp on a slice of whole wheat bread for breakfast or one tbsp on one rice cake or two Ak Mak for a snack – or even 2 tbsp with an apple is delicious.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
