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Nutrition Tip of the Week: Pumpkin Power for Breakfast

Here are two super easy pumpkin breakfast recipes guaranteed to make your taste buds happy while keeping with healthy nutritional intentions.

Pumpkin Power for Breakfast

It’s that time of the year again. The mornings are brisk, and the leaves are starting to turn. Pumpkin spice lattes, pumpkin beer, pumpkin pie, pumpkin bread….getting hungry?

Here are two super easy pumpkin breakfast recipes guaranteed to make your taste buds happy while keeping with healthy nutritional intentions.

Why all the fuss about pumpkin?

Pumpkin is a type of winter squash that’s technically a fruit, though it has the nutritional profile of a vegetable.

Pumpkin is incredibly nutrient-dense, which means that it has lots of vitamins and minerals packed into very few calories!

Pumpkin is rich in vitamin A in the form of beta-carotene, which gives it its bright orange or yellow color. Beta-carotene is converted into vitamin A in the body, which helps you to maintain healthy skin, teeth, and vision. Pumpkin is also an excellent source of vitamin C and potassium.

Additionally, pumpkin is a good source of vitamin E, riboflavin, copper, manganese, iron, magnesium, phosphorus, and folate.

Pumpkin Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1/3 cup plain greek yogurt
  • 2/3 cup unsweetened milk of choice
  • 1 tablespoon chia seeds (optional but add good consistency)
  • 1/2 teaspoon vanilla extract
  • Dash of salt
  • 0–2 tablespoons honey or maple syrup
  • 1/2 cup canned pumpkin
  • 1/2 teaspoon pumpkin pie spice

Instructions:

  1. Whisk all ingredients together in a medium-sized bowl. Spoon into a jar with a tight-fitting lid.
  2. Close and refrigerate overnight before eating.

This recipe can be adapted to meet your personal nutritional needs!

  1. Lower in sugar/calories: Drop the honey/maple syrup and add stevia or low-calorie sweetener of choice.
  2. Gluten-free: Use certified gluten-free oats
  3. Vegan: Use plant-based milk, plant-based yogurt, and maple syrup as a sweetener.

High Protein Pumpkin Pancakes

Ingredients:

  • ⅔ cup old fashioned oats
  • ½ cup liquid egg whites
  • ½ cup cottage cheese
  • ¼ cup pumpkin
  • 1 teaspoon baking powder
  • 1 teaspoon pumpkin pie spice
  • ¼ teaspoon cinnamon
  • nonstick cooking spray
  • maple syrup, for topping

Instructions:

  1. Add oats, egg whites, cottage cheese, pumpkin, baking powder, pumpkin pie spice, and cinnamon into a blender and process until the batter is relatively smooth.
  2. Heat pan to low-medium heat and spray with nonstick cooking spray.
  3. Once hot, scoop out about a quarter cup of batter at a time and pour onto the pan. (Recipe makes roughly 6-8 small pancakes)
  4. Cook until small bubbles form and the edges of the pancakes are firm enough to put a spatula underneath. Flip the pancakes and cook for one to two additional minutes.
  5. Serve with maple syrup and/or nut butter

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