Pumpkin Spice Season

IMG_2860.JPG

Tis' the season for football, sweaters, boots, apples, and pumpkin spice!!  Fall has always been my favorite season - I love the change in weather, enjoying the many holidays/festivities (minus haunted houses), and also the flavors and smells associated with this time of year. 

With pumpkin spice being the star of Fall, most brands and food products are now selling a pumpkin spiced flavored version of something (cereals, oreos, other cookies/treats, crackers, lattes, etc..).  I wanted to share some recipes and ideas for incorporating pumpkin spice into home-made treats and whole foods.

First tip - pick up a lovely container of pumpkin spice (PS)!  That way you can simply add it to things to get that fall flavor minus all the processed ingredients and added sugar that many boxed and bagged items have.  Some things I LOVE adding pumpkin spice to:

  • Toasted cinnamon raisin Ezekiel bread with cream cheese. Then add the PS while toast is hot - makes me feel like I'm eating a pumpkin cinnamon roll!
  • Tea and coffee - love adding a drop of vanilla, a couple tablespoons of vanilla almond milk + some PS.
  • Vanilla Greek yogurt or plain yogurt with a tsp or 2 of honey or pumpkin butter + PS.
  • Whole grain waffle + a tablespoon vanilla yogurt or cream cheese or nut butter with PS.
  • Whole grain or puffed rice cereal and milk.
  • Oatmeal and over night oats - I am new to making over night oats but LOVE them! So convenient to have during the week for a quick breakfast or snack.  For 2 servings - place 1 cup oats into a mason jar along with 1 cup unsweetened or vanilla almond milk + pumpkin spice.  You can add a tsp of honey or maple syrup as well for some added sweetness! 
  • Popcorn - spray or melt a tsp of olive oil, coconut oil, or butter onto 3 cups + pumpkin spice and toss together.
  • Unsweetened apple sauce - simply add the PS and you have pumpkin spiced apple sauce!
  • Soup - with some pumpkin puree, low sodium chicken broth, some sauteed shallot and minced garlic, you can throw together a quick pumpkin spice soup!
  • Baked treats!  I was born with a sweet tooth and need to allow myself dessert every day in order to be happy and to prevent binge eating.  One way I manage my sweet tooth is by baking healthier baked goods to keep in on hand and ready to enjoy during the week.  I end up satisfying my sweet tooth while not over indulging and at the same time end up eating something healthy!   

Below are a few recipes for healthy, tasty Fall treats!

Banana Oat Protein Bars

bananaproteinbars.jpg

Servings: 4 - as a meal replacement; 6-8 - as a snack or dessert

Ingredients:

Maple syrup, 3 Tbsp (use 5 Tbsp if doubling recipe.)

1 Banana, mashed

Protein Powder (Vanilla - organic), 2 scoops (30 grams protein)

Baking powder, 1 Tsp

2 eggs

Directions:

1.     Pre-heat oven to 350 degrees. Spray a 11 X 7 pan with coconut or other oil so bars won't stick.  If doubling recipe use a 13 X 8-9 pan.

2.     Mash banana in a large bowl.  Add in maple syrup, whisked eggs, vanilla extract, pumpkin spice, salt, and baking powder.

3.     Mix together.  Then add in oats, protein powder, and ¼ cup water.

4.     Coat an oven safe baking dish with cooking spray or use a light coating of oil/butter.  Pour mixture into dish and spread out evenly.

5.     Bake at 350 for 20-25 minutes.  Edges should be slightly golden when finished.   Store these in the fridge.

Pumpkin spice

Whole oats, 1.5 cups

Salt, 1/8 tsp

Vanilla extract, 1 tsp

Water, ¼ cup

          Optional add ins:

1-2 Tbsp mini chocolate chips

1-2 Tbsp nut butter

 

 

Pumpkin Banana Protein Bars

Servings: 10

Ingredients:

Maple syrup, 3 Tbsp

1 Banana, mashed

¼ cup apple sauce

1 cup pumpkin puree

Protein powder (Vanilla - organic), 2 scoops (30 grams protein)

1 tsp baking powder

2 eggs

1 tsp + pumpkin spice

2.5 cups whole oats

1/8 tsp salt

1 Tbsp vanilla extract

¼ cup almond milk

         Optional add ins:

1-2 Tbsp mini chocolate chips

1-2 Tbsp nut butter

Directions:

1.     Pre-heat oven to 350 degrees.

2.     Mash banana in a large bowl.  Add in maple syrup, whisked eggs, vanilla extract, pumpkin spice, salt, and baking powder.

3.     Mix together.  Then add in oats, protein powder, and ¼ cup almond milk.

4.     Coat an oven safe baking dish with cooking spray or use a light coating of oil/butter.  Pour mixture into dish and spread out evenly.

5.     Bake at 350 for 23 minutes in a 9X 6 inch pan.  Edges should be slightly golden when finished.  Store these in the fridge.

Pumpkin Muffins

Makes 12 muffins

pumpkin.jpg

Ingredients

1.5 cups rolled oats

3/4 cup pumpkin puree

¼ cup mashed banana

¼ cup unsweetened applesauce

1 Tbsp vanilla

2 Tbsp coconut oil or butter

Directions:

1.     Preheat oven to 350 degrees.  Lightly spray a muffin pan with cooking spray or use cup cake liners.

2.     Combine all ingredients together in a food processor and mix well until combined.  If you do not use a food processor just mix really well.  Pour into muffin tins or linersand bake for 15 minutes.

3.     Recipe makes 12 muffins with 2 being the serving size. Store these in the fridge.

 

¼ cup unsweetened almond milk

¼ cup maple syrup

1 tsp baking powder

½ tsp baking soda

¼ tsp salt

Oil spray

¼ cup mini chocolate chips (optional)

And let's not forget that it's apple season as well!  I love an apple with peanut butter or a mozzarella cheese stick.  I also am a lover of apple pie, cake, and crisp!! So to satisfy that craving in a lighter way, I use this recipe for baked apples:

image1.jpeg

Baked Apples

Serving size: 3/4 cup

Ingredients:

5 apples - sliced in about 1 inch thick slices

2 Tbsp lemon juice

1 Tbsp brown sugar

1 Tbsp pumpkin spice

1/4 tsp Salt

1 cup whole oats

2 Tbsp melted butter

Directions:

  1. Pre-heat oven to 350 degrees. 
  2. Spray a baking dish with cooking spray.
  3. Add all ingredients to a bowl and mix together so that the apples are well coated.
  4. Pour into baking dish and bake for 25 minutes.

 

Cheers to Health and a Happy Fall!

Rachel