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Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

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Pssst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

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What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

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Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

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Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

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Spaghetti Squash with Red Lentil Pumpkin Sauce

We’re always amused when we think about the way we grew up. We lived in this healthy household with our granola-baking mom and yoga-practicing dad, and our parents were basically hippies, minus the drugs :). And while we grew up eating mostly plant-based meals with lots of beans and lentils and we ate foods that the typical American wasn’t eating, we also didn’t have certain foods that you’d assume that any healthy family would eat all the time.  Oddly enough, we didn’t try avocados, artichokes, kiwi fruit or even spaghetti squash until we were in college. These delicious healthy numbers just weren’t foods our mom bought. When we asked her why not, she said she didn’t know why she didn’t buy them, but we’re guessing it’s because she didn’t grow up on them, so they weren’t on her radar.  But the foods that were on her radar, inspired us to make these spin-offs (some with those very foods we didn’t grow up with)–our Tomato, Avocado & Chickpea Salad, our Quick & Creamy Quinoa with Beans & Spinach, our Quick White Bean Stew with Kale and Tomatoes,  our Tex-Mex Bean Salsa and these two faves—  our Lentil Vegetable Soup and our Black Bean Quinoa Chili with Avocado.

So this comfort food dish is inspired by a sauce that was basically a typical winter stew in our house.   In our new version, this tops a super-healthy pasta stand-in (this “pasta” is only one-third of the calories of regular pasta and packed with nutrients!).  We didn’t discover this “pasta” until later in life!  And oh yeah, it’s also topped with avocado, another luxurious healthy treat that we didn’t try until after we left the healthy household where we grew up .Spaghetti_Squ_Lentil_PumpkinSauce15_croplogo

We suggest serving this scrumptious Meatless Monday meal with a large salad or some steamed broccoli or another of your favorite veggie meals. We love it with our Caramelized Cauliflower.

 

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Spaghetti Squash with Red Lentil Pumpkin Sauce

Serves 4, (each serving has about 1 cup spaghetti squash and about 1 cup Lentil pumpkin sauce)

Ingredients
1 spaghetti squash, about 4.5 pounds
½ tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
¼ cup canned pumpkin
¾ cup red lentils
1, 13.4 ounce can chick peas, organic,
14 ounce can diced tomatoes
1 avocado, garnish
Directions
1. Pierce squash several times with a knife to prevent bursting when cooking. Microwave whole squash for 3 – 4 minutes, until soft enough to cut.

2. Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds. Using a large kitchen spoon scrape the strands of squash from the inside of the skin.
3. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
4. Add pumpkin, lentils, tomatoes, chick peas and 1 cup of water to the pot. Season with pepper and salt, if using.
5. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until lentils are cooked. They should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty stew/sauce. Plate the spaghetti squash (divide among four plate and divide the lentil pumpkin sauce equally over the each plate. Slice avocado and place on top and serve.
Nutrition Facts Per Serving, without avocado: 242 calories, 3 g fat, 46 g carbohydrate, 14 g protein, 15 g fiber, 317 mg sodium, 0 g saturated fat

Spaghetti Squash with Red Lentil Pumpkin Sauce
 
Cook time
Total time
 
Author:
Serves: 5
Ingredients
  • Ingredients:
  • 1 spaghetti squash, about 4.5 pounds
  • ½ tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¼ cup canned pumpkin
  • ¾ cup red lentils
  • 1, 13.4 ounce can chick peas, organic,
  • 14 ounce can diced tomatoes
  • 1 avocado, garnish
Instructions
  1. Directions:
  2. Pierce squash several times with a knife to prevent bursting when cooking. Microwave whole squash for 3 - 4 minutes, until soft enough to cut.
  3. Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds. Using a large kitchen spoon scrape the strands of squash from the inside of the skin.
  4. In a medium pan, heat olive oil over low heat and add cumin and chili powder. Stir for 30 seconds until fragrant.
  5. Add pumpkin, lentils, tomatoes, chick peas and 1 cup of water to the pot. Season with pepper and salt, if using.
  6. Bring mixture to a boil. Then reduce heat to a simmer and cover. Heat for about 15 minutes, stirring occasionally, until lentils are cooked. They should be soft. Most of the water will be absorbed and you will have a thick, delicious, hearty stew/sauce. Plate the spaghetti squash (divide among four plate and divide the lentil pumpkin sauce equally over the each plate. Slice avocado and place on top and serve.
Nutrition Information
Serving size: 1 servings Calories: 242 calories Fat: 3 g Saturated fat: 0 g Carbohydrates: 46 g Sodium: 317 mg Fiber: 15 g Protein: 14 g

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Pumpkin Spice Cake Roll

If you’ve read some of our blogs about our other pumpkin-inspired recipes, you probably know that it was our mom’s homemade pumpkin pie that started our pumpkin love affair. But it wasn’t long before we realized that as much as we love desserts that feature pumpkin, most pumpkin desserts are packed with artery-clogging fat and are calorie-loaded, and we’re not so fond of the damage that they can do to your heart and your waistline.  So nowadays, as registered dietitians and personal trainers, we’re always whipping up waist-line friendly, fiber-packed pumpkin delights!

(Psst… Here are a few pumpkin recipes to try… Sweet Potato Wedges with Pumpkin Dip, Pumpkin Soup, Pumpkin Pancakes, Pumpkin Spiced Latte and Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie.)

 

 

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One of the best things about cooking with pumpkin is that it adds such creaminess that it’s hard to believe it’s a fiber- packed, low-calorie veggie with loads of vitamin A too. This delicious, sweet, rich  and creamy dessert hits the spot, but you can enjoy it without guilt.  At just 145 calories a serving, you won’t regret it in the morning!

 

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Pumpkin Spice Cake Roll
Makes 12 servings

Ingredients
3/4 cup all-purpose flour
3/4 cup sugar
1 teaspoon baking soda
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1 cup pumpkin puree
3 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 teaspoon lemon juice

Filling
6 ounces low-fat cream cheese, softened
1 teaspoon vanilla extract
1/2 cup confectioners’ sugar, plus additional for sprinkling
1/2 teaspoon lemon zest

Directions
1. Preheat oven to 375 degrees F. Line the bottom of an 18×13 inch cookie sheet with parchment paper.

2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.

3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners’ sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.

4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.

5. Unroll cake; spread filling evenly over cake, leaving a 1/2 inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners’ sugar on top for garnish.

Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein

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The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 

Pumpkin Spice Cake Roll
 
Nutrition Facts: 145 Calories, 3 g Fat, 2 g Saturated Fat, 54 mg Cholesterol, 185 mg Sodium, 26 g Carbohydrate, 1 g Fiber, 18 g Sugar, 4 g Protein
Author:
Serves: 12
Ingredients
  • ¾ cup all-purpose flour
  • ¾ cup sugar
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 1 cup pumpkin puree
  • 3 eggs (we use
  • Eggland’s Best
  • because they have 25% less saturated fat than other eggs)
  • 1 teaspoon lemon juice
  • Filling
  • 6 ounces low-fat cream cheese, softened
  • 1 teaspoon vanilla extract
  • ½ cup confectioners' sugar, plus additional for sprinkling
  • ½ teaspoon lemon zest
Instructions
  1. Preheat oven to 375 degrees F. Line the bottom of an 18x13 inch cookie sheet with parchment paper.
  2. In a large bowl, whisk together flour, sugar, baking soda, cinnamon, ginger and nutmeg. Stir in pumpkin, eggs, and lemon juice. Pour the batter into prepared pan and spread evenly.
  3. Bake for about 10-15 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Invert onto a damp kitchen towel dusted with confectioners' sugar. Gently peel off parchment paper. Roll up cake in the towel jelly-roll style, starting with a short side. Place the cake on a baking sheet and let cool in the refrigerator for about 20 minutes.
  4. Meanwhile, make the filling: In a medium bowl, blend cream cheese, vanilla, lemon zest, and sugar with an electric mixer until fluffy. Chill in the refrigerator while the cake is cooling.
  5. Unroll cake; spread filling evenly over cake, leaving a ½ inch border all around. Carefully reroll. Wrap tightly with plastic wrap and refrigerate for 1 hour (or more) before serving. Slice and enjoy! Store leftovers in the refrigerator. Optional: sprinkle additional confectioners' sugar on top for garnish.

Skinny Sweet Potato Cutie Pies

Sweet Potato Cutie Pies

We’ve gotta admit, there’s something that feels overly indulgent, but at the same time so good—knowing that you can devour an entire decadent pie and no one is going to bother you or even ask for a tiny piece. Well hello, Sweet Potato Cutie Pies! This pie is delicious and scrumptiously satisfying and you can eat the entire thing for only 177 calories! Yep, it’s all yours! And you don’t have to share a sliver—or even a bite. In fact, 9 of your guests get their own pie too!

 

Psst… we’re always whipping up recipes with sweet potatoes– here’s just a few…

Roasted Sweet Potato Wedges with Pumpkin Dip

Kale Salad with Warm Roasted Sweet Potato and Carrots

Sweet Potato Cutie Pies

Sweet Potato and Carrot Mash

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Sweet Potato Cutie Pies

 

10 servings

 

 

Ingredients

3 small sweet potatoes, roughly 3 ounces each

2 Eggland’s Best eggs (we use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)

2 T. butter, soft

1 T. brown sugar

½ c. skim milk

1 t. vanilla extract

1 t. pumpkin pie spice

½ t. cinnamon

Oil in a spray bottle or non-stick cooking spray

1 9’’ unbaked pie crust

Nonfat whipping cream (optional)

Sweet Potato Pie Ramekins-2

Directions

Pre-heat the oven to 350F.

 

Using a fork, stab each sweet potato six times in separate spots. Place in the microwave for about 6 minutes (depending on your microwave) or until very soft and a knife can easily go through them. Once fully cooked allow potatoes to cool for roughly 5-7 minutes or until they are not too hot to handle and, you are able to use a potato peeler or a knife to remove the skin from the potato.

 

Cut the potato into chunks and place it in a medium bowl along with the eggs, butter, brown sugar, milk, vanilla, pumpkin pie spice, and cinnamon. Using a fork or whisk, mix the ingredients together completely.

 

Remove the unbaked piecrust from the box. If the crust is too hard that it starts to break when you unroll it, place it in the microwave for 5-10 sec to soften it. Once soft, unroll the piecrust. Spray the bottom and sides of 10 ramekins with non-stick cooking spray. Next, flip the ramekin upside down, on top of the piecrust and trace around the ramekin with a knife. Remove the ramekin and pick up the sliced circle. Place it inside the ramekin and firmly press it against the bottom and sides of the ramekin. Using a fork, prick the bottom of the crust in 2 separate places.

 

Pour 1 T. of sweet potato batter into each piecrust evenly. Place the ramekins in the oven for about 20 minutes. After 20 minutes, check the pie to see if it comes out clean when you stick a toothpick or fork in it. If it comes out clean, then you may remove the pie from the oven and allow it too cool. If batter still appears on the toothpick or knife, place the pie back in the oven for 5 minutes at a time until toothpick or knife comes out clean.

 

After the pies have cooled, use a knife to slice around the edges of the ramekin and carefully pop out the pies. If you desire, you may add a tablespoon of whipping cream to the top. Enjoy!

 

Nutrition Facts (per serving w/o whipping cream): 177 Calories, 9g Fat, 4g Saturated Fat, 21g Carbohydrate, Protein 3g, 2g Fiber, 133mg Sodium, 43mg Cholesterol

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 

Sweet Potato Cutie Pies
 
Nutrition Facts (per serving w/o whipping cream): 177 Calories, 9g Fat, 4g Saturated Fat, 21g Carbohydrate, Protein 3g, 2g Fiber, 133mg Sodium, 43mg Cholesterol
Author:
Serves: 10
Ingredients
  • 3 small sweet potatoes, roughly 3 ounces each
  • 2 Eggland’s Best eggs (we use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)
  • 2 T. butter, soft
  • 1 T. brown sugar
  • ½ c. skim milk
  • 1 t. vanilla extract
  • 1 t. pumpkin pie spice
  • ½ t. cinnamon
  • Oil in a spray bottle or non-stick cooking spray
  • 1 9’’ unbaked pie crust
  • Nonfat whipping cream (optional)
Instructions
  1. Directions
  2. Pre-heat the oven to 350F.
  3. Using a fork, stab each sweet potato six times in separate spots. Place in the microwave for about 6 minutes (depending on your microwave) or until very soft and a knife can easily go through them. Once fully cooked allow potatoes to cool for roughly 5-7 minutes or until they are not too hot to handle and, you are able to use a potato peeler or a knife to remove the skin from the potato.
  4. Cut the potato into chunks and place it in a medium bowl along with the eggs, butter, brown sugar, milk, vanilla, pumpkin pie spice, and cinnamon. Using a fork or whisk, mix the ingredients together completely.
  5. Remove the unbaked piecrust from the box. If the crust is too hard that it starts to break when you unroll it, place it in the microwave for 5-10 sec to soften it. Once soft, unroll the piecrust. Spray the bottom and sides of 10 ramekins with non-stick cooking spray. Next, flip the ramekin upside down, on top of the piecrust and trace around the ramekin with a knife. Remove the ramekin and pick up the sliced circle. Place it inside the ramekin and firmly press it against the bottom and sides of the ramekin. Using a fork, prick the bottom of the crust in 2 separate places.
  6. Pour 1 T. of sweet potato batter into each piecrust evenly. Place the ramekins in the oven for about 20 minutes. After 20 minutes, check the pie to see if it comes out clean when you stick a toothpick or fork in it. If it comes out clean, then you may remove the pie from the oven and allow it too cool. If batter still appears on the toothpick or knife, place the pie back in the oven for 5 minutes at a time until toothpick or knife comes out clean.
  7. After the pies have cooled, use a knife to slice around the edges of the ramekin and carefully pop out the pies. If you desire, you may add a tablespoon of whipping cream to the top. Enjoy!

Pumpkin Chia Seed Pudding

Pumpkin Chia Pudding

 

Since it’s the season of the all things pumpkin, there is no better way to keep the obsession going than a little Pumpkin Chia Seed Pudding!

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This pudding is perfect for breakfast—or dessert! It’s rich and creamy, but is far more nutritious than your run- of-the-mill chocolate pudding pack. You won’t miss the sugary pudding of the past after trying this recipe! The pumpkin adds amazing fall flavor and a boost of vitamin A and beta carotene for eye health and phytonutrient power.

 

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

What makes Chia seeds so special? First off, they’re high in fiber to help keep you satiated until lunch. In fact, the fiber forms a gel which acts like a sponge, taking up space in your stomach and helping to keep you feeling full. The chia seeds’ fiber also keeps your blood sugar levels stable as it creates a gradual release of fuel into your bloodstream. Plus, chia seeds are a great source of omega 3 fatty acids, which fight inflammation. Make this pudding in the evening, and wake up to an indulgent, yet healthy breakfast treat.

 

 

Pumpkin Chia Pudding

 

Serves 1

 

Ingredients

3/4 cup unsweetened almond milk

1/4 cup pumpkin puree (canned pumpkin, works just fine!–not pumpkin pie mix)

3 Tbsp chia seeds

1 tsp vanilla extract

Cinnamon to taste

 

Directions

Add all ingredients to a bowl, stirring to combine. Refrigerate at least 4 hours, or overnight. The pudding will be thick, creamy, and ready to enjoy!

 

Nutrition per serving:

Calories: 222.5         Carbs:             20 g    Protein: 9.5g  Fat: 15.3 g      Sat. Fat: 0g     Unsat Fat: 15.3 g       Cholesterol:    0g        Sugar: 2 g            Fiber: 17 g    Sodium: 135 g

Pumpkin Chia Seed Pudding
 
Pumpkin Chia Seed Pudding is creamy, decadent, and oh so good for you!
Author:
Recipe type: breakfast, dessert
Serves: 1 serving
Ingredients
  • ¾ cup unsweetened almond milk
  • ¼ cup pumpkin puree (canned pumpkin, works just fine!--not pumpkin pie mix)
  • 3 Tbsp chia seeds
  • 1 tsp vanilla extract
  • Cinnamon to taste
Instructions
  1. Add all ingredients to a bowl, stirring to combine.
  2. Refrigerate at least 4 hours, or overnight.
  3. The pudding will be thick, creamy, and ready to enjoy!
Nutrition Information
Serving size: 1 Calories: 222.5 Fat: 15.3 g Saturated fat: 0g Unsaturated fat: 15.3 g Trans fat: 0g Carbohydrates: 20 g Sugar: 2g Sodium: 135 mg Fiber: 17 g Protein: 9.5 g Cholesterol: 0g

 

Pumpkin Soup!

It’s that time of year again – for pumpkins! And if you’ve been following our blog, you probably can tell we’re a bit pumpkin obsessed—we’ve been whipping up Pumpkin Pancakes, Pumpkin Spiced Latte, Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie , just to name a few of our latest pumpkin ditties! One of the reasons we’re such fans is because this nutrient-packed vegetable is an amazing substitution for high calorie fat sources like oils and butters and for eggs too. Pumpkin (canned works perfectly well) is amazingly versatile and adds a moist and creamy texture and works seamlessly in desserts and in recipes like this soup–you’d never know you’re actually getting a veggie minus all the fat and calories that typically come with such creaminess!

Pumpkin Soup

A few health bonuses thanks to pumpkin:

Pumpkin is:

  • Packed with energy-revving, nutrient-rich, quality carbohydrates that fuel your brain, your muscles, and your central nervous system.
  • Helps you to shed the lbs- with only 40 calories per half cup of pumpkin and with four satisfying grams of fiber, your waistline will thank you!
  • Helps you to keep your blood pressure in check thanks to its’ high potassium content.
  • Another bonus? Pumpkins’ fantastic color comes from the cancer-fighting antioxidant, beta-carotene that gives your skin a beautiful hue, while also protecting it from the damage from the sun, boosting your immune system and promoting good vision.

 

Pumpkin Soup

Serves: 4

 

Ingredients

1 teaspoon olive oil

1 clove garlic, crushed

1- 15 ounce can pumpkin puree

3 cups low-sodium vegetable stock

1-1/2 tablespoon tomato paste

1/2 tsp red cayenne

1/2 tsp basil

1/2 tsp oregano

1/2 tsp turmeric (optional)

1 tablespoon grated Parmesan cheese

1/4  teaspoon pepper

salt to taste, optional

 

Directions

  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly.
  2. Add pumpkin and stir in the garlic.
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese and salt ; mix and serve warm. Enjoy!!

 

Nutrition Facts: 65 calories, 2 g fat, 1 g saturated fat, 149 mg sodium, 11 g carbs, 3 g fiber, 5 g sugar, 3 g protein

 

Pumpkin Soup
 
Ingredients
  • 1 teaspoon olive oil
  • 1 clove garlic, crushed
  • 1- 15 ounce can pumpkin puree
  • 3 cups low-sodium vegetable stock
  • 1-1/2 tablespoon tomato paste
  • ½ tsp red cayenne
  • ½ tsp basil
  • ½ tsp oregano
  • ½ tsp turmeric (optional)
  • ¼ teaspoon pepper
  • salt to taste, optional
Instructions
  1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly..
  2. Add pumpkin and stir in the garlic..
  3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
  4. Add cheese , and salt, and ; mix and serve warm. Enjoy!!
Nutrition Information
Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 11 g Sugar: 5 g Sodium: 149 mg Fiber: 3 g Protein: 3 g