Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Pumpkin Pumpkin Pumpkin!!!!

Posted Sep 30 2012 12:37pm
Why Pumpkin?

Pumpkin is a yummy fall flavor but it also has great nutritional benefits as well. Pumpkin is a vegetable that is chocked full of vitamins, minerals, fiber and antioxidants. Along with any other orange, red or yellow vegetable or fruit it is full of Carotenoids. This is an antioxidant that makes Vitamin A in your body. It is also a great source of Vitamin C, K and E along with minerals, including magnesium, potassium and Iron!

So just like I said in my Supplementation blog, I find it hard to get enough potassium and Iron in my diet, so this is a vegetable power house in my book! Also not to count that it has 3.5 grams of fiber per half cup of canned pumpkin.


I also am a big fan of pumpkin seeds (pepitas). They are also loaded with minerals and have an anti-inflammatory effect. Since I am working so hard in the gym, these little seeds really keep my body up to par. They also help de-stress me during my long study days.




If you want to cook pumpkin, just jab it a few times with a knife to vent and stick it in the over for about an hour at 350 deg.

If you just want the seeds- pull them out, rinse and dry them on a paper towel. You can eat them raw (like I do) or roast them for about 45-60 min in the over at 250 deg (stir every 15 min) with oil, salt and any other seasoning you like on them.


My recipes:




Pumpkin Pie Oatmeal-

¼ cup steel cut oats
¼-1/2 cup unsweetened almond milk (depending on if you like it soupy or not)
2 Tbsp unsweetened pumpkin Puree (you can add more for a richer taste)
1 Tbsp Chia seeds
Cinnamon- could add all spice or pumpkin pie spice if you like
Handful of walnuts, slivered almonds or pecans
**optional Unsweetened apple sauce
**optional 1 scoop vanilla protein powder
Before my workout I use Advocare vanilla muscle gain and remove the Chia seeds- You want to avoid Fiber before a workout!!

Chocolate Pumpkin Post workout shake -

8-12 oz unsweetened almond milk (depending on the thickness you like)
2 Tbsp unsweetened pumpkin Puree (you can add more for a richer taste)
1 Tbsp Chia seeds
2 scoops Chocolate protein powder
Hand full of spinach

Pumpkin Pie Pre or Post workout shake -

8-12 oz unsweetened almond milk (depending on the thickness you like)
2-3 Tbsp unsweetened pumpkin Puree (you can add more for a richer taste)
2 scoops Vanilla protein powder
Cinnamon
**optional pitted dates or ½ banana- This gives you the sweetness of pumpkin pie
**Optional Chia seeds- only after workout not before (avoid extra fiber before a workout)






Pumpkin Pancakes- makes 2 servings

½ Old fashioned rolled oats
3 Tbsp of Pumpkin (you can add more for a richer taste)
6 egg whites
1 scoop vanilla protein powder
Cinnamon
-Wisk together, put a little bit of coconut oil in your skillet and brown on each side.
Great with sugar free maple syrup, maple vanilla almond butter (recipe on my competition food prep post) or plain.

My cheat recipe:

http://sweetpeaskitchen.com/2010/11/pumpkin-chocolate-chip-bread/


Pumpkin Chocolate Chip Bread

Ingredients:

3 1/4 cups all purpose flour
2 teaspoon cinnamon
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon allspice
1/2 teaspoon ground ginger
2 teaspoon baking soda
2 teaspoon salt
1 3/4 cups pumpkin puree (15 ounce can)
1 cup olive oil
3 cups sugar
4 large eggs
1 teaspoon vanilla extract
2/3 cup water, room temperature
1 1/2 cups (12 ounce) semisweet chocolate chips

Directions:
Preheat the oven to 350 degrees F. Grease and flour two 9x5 inch loaf pans.
In a large bowl, whisk together the flour, cinnamon, nutmeg, allspice, ginger, baking soda, and salt. Set aside.
In another large bowl, whisk together the oil and pumpkin puree. Add the sugar and whisk to combine. Add the eggs, one at a time, followed by the vanilla extract and water. Stir in the chocolate chips with a rubber spatula.
Fold the dry ingredients into the wet ingredients until just combined. Do not overmix. Divide between the two prepared loaf pans and bake for 1 hour and 15 minutes to 1 hour and 30 minutes, rotating the pans halfway through baking time.Transfer pans to a wire rack to cool for 10 minutes, then remove from pans and cool completely on wire rack.

***Ok here are my suggestions on how to make this a little healthier3 1/4 cups all purpose flour -> Use Garbanzo bean flour or almond meal
2 teaspoon cinnamon
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon allspice
1/2 teaspoon ground ginger
2 teaspoon baking soda
2 teaspoon salt
1 3/4 cups pumpkin puree (15 ounce can)
1 cup olive oil-> use vanilla or plain greek yogurt instead
3 cups sugar-> use brown sugar, unsweetened apple sauce, alcohol free vanilla, stevia or a ripened mashed banana
4 large eggs-> use 4 egg whites and only 2 eggs
2/3 cup water, room temperature
1 1/2 cups (12 ounce) semisweet chocolate chips-> use Cocoa Nibs instead or dark chocolate chips




I encourage all of you to try to use pumpkin in your recipes. You can make many substitutions to make it healthier. I also am not a fan of all spice and nut meg so feel free to add those to these recipes!

Here is a great pumpkin roll recipe for my girl PowerCakes-



Check it outhttp://powercakes.net/powercakes/power-pumpkin-roll-2/


Keep up the clean eating and try some of these recipes!

~~Chels
Post a comment
Write a comment:

Related Searches