I hope you’re loving fall so far and you are able to enjoy some beautiful outdoor activities. Fall is one of my favorite times of the year. I love cooking fall foods and I love buying gifts during the holiday season.
As many of you may know, I have a Pumpkin Obsession! Each and every year Meryl and I obsess over pumpkin food and drinks during the fall season. Why? Pumpkin not only tastes great but it makes you feel great! It is loaded with a ton of health benefits. Below are a few of pumpkin’s benefits and a favorite pumpkin recipe of mine.
- Excellent Source of Vitamin A. Vitamin A is essential for immune health, vision and reproductive health.
- Excellent Source of B Vitamins, which provide energy and metabolism.
- Excellent Source of Vitamin C. One cup of pumpkin will give you a quarter of your daily value!
- Excellent Source of fiber!
- Excellent source of minerals such as manganese, copper, and potassium.
Pumpkins are very low calorie; 100g fruit provides just 26 calories AND they are a good carb! Half of the carbohydrates that make up pumpkin pulp come from starches, but not all starches are equal. Recent research shows that certain polysaccharides in winter squash have antioxidant, insulin-regulating, and anti-inflammatory properties.
Don’t forget about the seeds! Pumpkin seeds are a good source of zinc (2.5mg per ¼ cup, which is roughly a quarter of what is recommended daily), which is essential for immune function. They are also rich in antioxidants, manganese, phosphorus, copper, and are a vegan source of iron, as well as one of the best sources of plant-based omega-3s. The seeds alone are satiating because just ¼ cup of the seeds contains almost 10g of protein so get roasting and pop a few in your mouth! To roast your own pumpkin seeds, make sure to buy a sugar or pie pumpkin. First, separate out the seeds from the pulp, dry them off with a paper towel, and place them in a single layer on a cookie sheet. Roast them at 160-170°F for about 15 minutes. Roasting them at a low temperature helps preserve their healthy omega-3 oils.
Pumpkin Overnight Oats. Easy, healthy steel cut oats, made in the slow cooker while you sleep! With pumpkin, cinnamon, and maple syrup. Here is a great pumpkin recipe from Erin Clarke of wellplated.com
YIELD: Serves 6 (1 1/4 cup servings)
PREP TIME: 5 minutes
COOK TIME: 4 hours (on high) or 7 hours (on low)
TOTAL TIME: 4 hours (on high) or 7 hours (on low)
1 1/2 cups steel cut oats (do not substitute quick cooking, instant, or rolled oats), gluten-free if needed
3 cups water
2 cups unsweetened vanilla almond milk
1 (15 ounces) can pumpkin puree
1/4 cup pure maple syrup, plus additional for topping*
1/4 cup ground flaxseed meal (or swap an equal amount of chia seeds, hemp seeds, or 3 tablespoons additional steel cut oats)
1 tablespoon pure vanilla extract
1 tablespoon ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground nutmeg (it’s an amazing flavor upgrade to grate your own whole nutmeg.)
1/2 teaspoon ground cloves or allspice
1/2 teaspoon kosher salt
For serving: chopped toasted pecans, dried cranberries, chopped dried apricots, chocolate chips, peanut butter, or any other mix-ins you enjoy with pumpkin
1. Place all of the ingredients, except for the toppings, in the bottom of a 4-to-6-quart slow cooker and stir to combine: Steel cut oats, water, milk, pumpkin, maple syrup, flaxseed meal, vanilla, cinnamon, ginger, nutmeg, cloves, and salt.
2. Cover and cook on low for 7 hours (overnight) or on high for 3 1/2 to 4 hours, until the oats are soft but maintain a bit of chew. Remove cover and stir to evenly combine the ingredients, scraping the oats off the bottom and away from the sides. Enjoy warm with desired toppings.
Serving Size: 1 (of 6), about 1 1/4 cups
- Amount Per Serving:
- Calories: 296
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 160mg
- Carbohydrates: 48g
- Fiber: 10g
- Sugar: 12g
- Protein: 9g
Favorite Fall Drinks:
Many of my clients ask how they can create their own fall drink minus the high sugar and calories. Here in the office Meryl and I create our own and they are nourishing for your body.
Healthy Pumpkin Spice Latte – From Eating Bird Food
1/2 cup unsweetened vanilla almond milk
3 tablespoons pumpkin puree
1 teaspoon pumpkin pie spice
1/2 teaspoon vanilla
2-3 drops of liquid stevia (or sweetener of choice)
8 ounces brewed coffee (or 1-2 shots of espresso)
Sprinkle of cinnamon
- In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.
- 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.
- Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon. Enjoy!
Looking Good this Fall.
My favorite all natural lip gloss is IT Cosmetics News Anchor Blue Vitality Lip Flush Butter Gloss. This lip gloss is a miracle gloss. It hydrates beautifully and is infused with blue micro-crystals that counteract yellow in your teeth and it is infused with avocado oil, argan oil and jojoba. Get it here.
Looking Good this Fall.
Naturopathica Herbal Tincture. I can’t get over how obsessed I am with these incredible herbal formulas. My favorite is the Turmeric Muscle & Joint Tincture. Just add to water and sip. Perfect for after a rigorous workout or run. I purchase them at Dr. Tamy Faierman’s Holistic Spa and Wellness Center. They have an amazing assortment of tinctures specific to each condition.
Crave-Worthy Health Eating: Aroa Yogurt.
For one of my fave breakfasts, I love Aroa’s plain yogurt and add my own organic ingredients – fresh berries, cinnamon, vanilla extract, raw pumpkin seeds and sunflower seeds, raw walnuts, and almonds. Get your’s at our office in Weston – contact us and we will let you know when we have it available!
Grandma was right – I Love This Crock Pot!
I am OBSESSED with my slow cooker and use it multiple times a week! I put up a healthy, easy dinner in the morning and when I get home from work, the house smells amazing, I put together a quick salad, and dinner is ready! It’s like little elves snuck in and made my family and me a delicious, nutritious dinner. Available here on Amazon.