FALL NUTRITION - Pumpkin Season is Here!

Published By Nutrition with Kimberly & Newport Boxfit

Fall is here and it's officially pumpkin season! Pumpkins not only look great on your front porch, they are great for you too! Packed full of health benefits, this versatile fruit will have you feeling great. Check out the benefits and fantastic recipes below.

Benefits of pumpkin

• Rich in vitamins, minerals and antioxidants

• Low calories

• Weight loss

• Rich in fiber

• Appetite suppressant

• May boost your immune system with all the vitamin A and vitamin C

• Protect your eyesight with its beta-carotene that turns into vitamin A

• Lower your risk of certain cancers

• Promote heart and skin health

• Regulates blood pressure loaded with potassium

Essential vitamins and minerals found in pumpkin:

vitamin A, vitamin C, vitamin E, riboflavin, potassium, copper, manganese, thiamin, vitamin B-6, folate, pantothenic acid, niacin, iron, magnesium, phosphorus

Here are some simple tips for including pumpkin in a healthful diet:

• Make your own pumpkin puree instead of buying canned.

• Use pumpkin puree or canned pumpkin in place of oil or butter in any baking recipe.

• Make your own pumpkin puree, or if you buy canned pumpkin, the only ingredient should be pumpkin

PUMPKIN RECIPES

PUMPKIN PROTEIN SMOOTHIE – FOR A LOW CARB, HIGH PROTEIN AND FIBER BREAKFAST!

Ingredients

• 1/4 cup frozen pumpkin puree see Note

• 1 cup unsweetened almond milk

• 1 1/2 teaspoons pumpkin pie spice

• 1/2 scoop Isopure Zero Carb Vanilla Protein Powder (or your favorite protein powder, I like to use whey)

• 1 teaspoon vanilla extract

• 1 tablespoon chia seeds

• sweetener optional

Instructions

1. Put everything in the blender and blend on high for 1 minute. The chia seeds really need to be blended to make the shake thick.

2. Note: I freeze my pumpkin puree in 2 Tablespoon increments. You don't have to freeze it but you might want to add a few ice cubes to make it thicker.

HEALTHY PUMPKIN PIE GREEK YOGURT

Under 200 calories with no artificial ingredients, this pumpkin pie yogurt is perfect to be a breakfast or a dessert.

Ingredients

• ½ c pure pumpkin

• 6 oz Greek yogurt fat free

• 1 tsp vanilla

• ½ tbs pure maple syrup

• ½ tsp cinnamon

• ¼ tsp nutmeg

• ⅛ tsp ground cloves

• 1 pinch salt

• Graham Crackers (optional) crushed

Instructions

1. Stir together pure pumpkin, yogurt, vanilla, syrup and spices until well combined.

2. Sprinkle crushed graham crackers on top and serve.

PUMPKIN SPICE LATTE

Ingredients

• 8 ounces brewed coffee (or 1–2 shots of espresso)

• 1/2 cup unsweetened vanilla almond milk

• 3 Tablespoons pumpkin puree

• 1/2 teaspoon pumpkin pie spice

• 1/2 teaspoon vanilla

• 2 teaspoons maple syrup (or sweetener of choice)

• sprinkle of cinnamon

Instructions

1. With a handheld frother or blender: In a cup or sauce pan, mix together almond milk and pumpkin.

2. Cook on medium heat on the stove top or microwave for 30-45 seconds.

3. Remove from heat, stir in vanilla, spices and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy.

4. Pour coffee into a large mug, add the foamy milk mixture on top. Sprinkle with cinnamon and enjoy!

5. Feel free to use your favorite sweetener here. Stevia works great if you’re looking for a sugar-free option.