Fall is Pumpkin Time!

Fall is one of my favorite times because everywhere you turn there are foods containing pumpkin. What I love about pumpkins is that they are a great nutrient-rich food. They are loaded with antioxidants such as beta-carotene, which is the plant carotenoid that converts to vitamin A (important for vision, immune system, bone health and an antioxidant). Pumpkins are also a great source of potassium and magnesium.

Pumpkin puree can be added to so many recipes to enhance flavor and boost nutritional value. Here are just a few ideas!

• Add pumpkin to
• Greek yogurt along with some granola to make a parfait
• Hot oatmeal along with a sprinkle of cinnamon or pumpkin spice
• Homemade pancakes, waffles, muffins or cookies
• Try roasted pumpkin seeds as an afternoon snack, in a trail mix or on a salad

Pumpkin protein bites are a great on-the-go breakfast along with a cup of low fat milk

Recipe:

• 3 cups dry, rolled oats
• 1 cup pumpkin puree
• 1 cup peanut butter, or Almond butter
• If you have a nut allergy try using sun nut butter
• 2/3 cup honey
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/2 Tbsp vanilla extract
• 1/4 cup ground flax meal
• If you prefer more crunch use the ground flax seeds)
• 1/2 cup chocolate chips
• Choose dark chocolate for added antioxidants
• Can also add in: 1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total.

Instructions:

1. Combine all ingredients together in a medium bowl until very thoroughly mixed.
2. Roll into balls of about 1″ in. Place bites on a cookie sheet covered with parchment paper. You can freeze them for one hour or just leave them in the refrigerator- either way they will set.
3. Store in an airtight container and keep refrigerated for up to 1 week.

Resources:

• Pumpkin Nutrition. Pumpkins and more. https://m.extension.illinois.edu/pumpkins/nutrition.cfm Accessed October 29, 2018.
• Recipe modified from- Pumpkin Chocolate Chip Energy Balls https://cleanfoodcrush.com/pumpkin-energy-balls/ Accessed October 29, 2018.