with all the halloween hoopla , this orange-hued super food hits the spotlight this time of year, but nutrient-packed pumpkin might be something you want to gobble year round. not only is canned pure pumpkin the sneakiest way to fit in an extra serving of veggies, but it packs in health benefits out the wazoo.
not to be confused with its evil sugar-packed cousin, “pumpkin pie mix” sold eerily nearby, ½ cup of canned pure pumpkin:
obsessed with pumpkin? beware: eating too much of these gorgeous gourds can tint your skin with an orange-ish hue, which quite closely resembles a bodybuilding competition tan gone bad. but do not fear, carotenemia is just the result of excess beta-carotene in your system and isn’t toxic, unless of course orange isn’t your color.
plans to carve a jack-o-lantern this halloween? don’t toss the high-protein, magnesium-packed seeds that are low in calories. simply spread on a foiled-lined cookie sheet and sprinkle with your seasoning of choice, then roast at 160 degrees for 20 minutes. go sweet with cinnamon + stevia or savory with sea-salt + pepper!
now that we’ve revealed all the scientific stats, tips + tricks, one fact remains that is perhaps the most important: it’s yummy. here are my top 5 go-to recipes that showcases pumpkin from morning (pumpkin protein pancakes, perhaps?) 'til night (pumpkin-turkey chili) and treats in-between.
protein pumpkin pancakes
• 3 egg whites • 1 tsp vanilla extract
• 1 whole egg • 1 tsp cinnamon
• ½ c rolled oats • 2 tbsp real maple syrup
• ½ c canned pumpkin • 1 tbsp walnuts (optional)
recipe serves 1 – 422 cals, 12g fat, 51g carbs, 18g sugar, 24g protein
pre-workout pumpkin spice bars
• 2 eggs • ½ t baking soda
• 1 tbsp honey • ½ t cinnamon
• 1 c canned pumpkin • ½ t pumpkin pie spice
• 1.5 c vanilla protein powder • ¼ t salt
recipe serves 8
nutrients per serving – 98 cals, 0g fat, 7g carbs, 2g sugar, 2.6g fiber, 16.6g protein
post-workout pumpkin protein shake
• 1 c unsweetened vanilla almond milk • 1 tsp cinnamon
• 1 scoop vanilla protein powder • dash of pumpkin spice
• 1/3 c pure pumpkin • 4-5 ice cubes (if desired)
place all ingredients in your blender and blend!
recipe serves 1 – 175 cals, 5g fat, 16g carbs, 4g sugar, 6g fiber, 18g protein
gramma’s [healthy] punkin’ pie
• 1 can (15 ounces) pure pumpkin • ¾ tsp salt
• 1 c stevia baking blend • 1 ¼ c egg substitute
• 1 tsp cinnamon • 1 can (12 ounces) non-fat evaporated milk
• ½ tsp ginger • 2 frozen 9″ whole wheat pie crusts
• pinch of all-spice
recipe serves 16
nutrients per serving – 210 cals, 8g fat, 16g sugar, 6g protein
share your fave pumpkin recipe below – and click here to download these + more fastfitfood recipes! did you already learn to demystify the nutrition label with trick #1? stay tuned tomorrow for trick #3 that will reveal how to lose 3x the fat in half the time!
the tip trickster,
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