Pumpkin Maple Cashew Granola

This granola is perfect for fall and makes a great healthy snack. This recipe is filled with flavors of fall. It is also wonderful because it has pumpkin in it! Pumpkin makes fall extra special and I try to incorporate pumpkin into everything that I can–especially since there are only few weeks left where pumpkin is allowed in recipes!
img_6646

Pumpkin Maple CashewGranola

Pumpkin Maple CashewGranola

Crunchy, healthy, sweet and perfect for fall!

Ingredients

3 cups rolled oats

1/2-1 cup raw cashews

3 Tbsp sugar

¼ tsp of sea salt

3/4 tsp pumpkin pie spice (I also added an extra dish cinnamon)

1/4 cup butter

1/3 cup maple syrup

1 Tbsp. honey

1/3 cup pumpkin puree

Instructions

  1. Preheat oven to 350 degrees F. Mix the oats, cashews, spices, sugar, and salt together in a large bowl.
  2. In a small saucepan over medium-low heat, warm the butter, maple syrup, honey and pumpkin puree and whisk. Pour over the dry ingredients and quickly mix with a wooden spoon.
  3. Spread the mixture evenly onto two baking sheets (or bake in two batches) and bake for 20-25 minutes. Flip with a spatula after the first ten minutes of baking. If you prefer chunkier granola, don’t stir as it breaks up the clusters. Instead, just rotate the pans at the halfway point to ensure even cooking.
  4. Once the granola is golden brown (usually about 25 minutes), remove from oven and let cool completely. It will crisp up as it cools.
  5. Transfer to an airtight container. Should keep fresh for a couple weeks. Enjoy with as cereal, or a yogurt topper, or just as a snack!
http://kathrynskitchenblog.com/2016/11/pumpkin-maple-cashew-granola/

img_6633


Pumpkin French Toast

Fall is perfect for indulging in pumpkin everything! Pumpkin spice and everything nice is what this recipe is made of. This Fall season has me craving and wanting to try everything pumpkin…from my coffee to my breakfast..and everything sweet in-between. Pumpkin has quite a few perks as well such as its potassium and vitamin K content. It is also heart healthy, an immune booster and is full of fiber–so there is a reason to indulge! This pumpkin french toast is sweet with a hint of spice and makes a great Fall breakfast. It is easy to make and it will make your kitchen smell delicious as well, enjoy!
img_6652

Pumpkin French Toast

Serving Size: 2 servings

Pumpkin French Toast

Try this fall inspired breakfast with a pumpkin twist-- Sliced bread dipped in a pumpkin coating then cooked in butter and topped with maple syrup!

Ingredients

1-2 Tbsp butter

4 slices of whole wheat bread (or white bread)

2 whole eggs

1/4 cup whole milk

1 tsp vanilla extract

1/4 cup pumpkin puree

1/4 tsp pumpkin pie spice (or cinnamon)

Instructions

  1. Melt 1 Tbsp of butter on frying pan over medium heat.
  2. In the meantime, whisk eggs, milk, vanilla extract, pumpkin and pumpkin pie spice together in bowl. Soak one slice of bread at a time in the pumpkin egg mixture, then place in the prepared buttered frying pan. Repeat with the remaining slices of bread. Make sure to keep buttering the frying pan (this will make it get golden brown).
  3. Cook the bread on each side until golden brown, about 3 minutes. Top with butter, maple syrup or whipped cream. Enjoy!
http://kathrynskitchenblog.com/2016/10/pumpkin-french-toast/

 

Skinny Mini Pumpkin Pie Bites

image

I said it once and I’ll say it again…I love pumpkin! I haven’t had pumpkin pie this season (yet) so I decided to make a lighter and healthier miniature version of these little pies. This skinny version of pumpkin pies are moist and have the same flavor of pumpkin pie…They are packed with flavor and are perfectly light and fluffy in every bite.

Ingredients:
1 (8 ounce package) of low-fat whipped cream cheese; softened or at room temperature
1 cup canned pumpkin; plain
2 eggs; lightly beaten
1 tsp vanilla extract
1/2 cup whole wheat flour
1 tsp baking powder
1/2 cup sugar
1/4 tsp cinnamon
Topping:
Whipped cream, cinnamon

Steps:
1. Pre-heat oven to 350 degrees F. In a cupcake pan, line 12 muffin liners and spray with cooking spray or butter.

2. In a medium bowl, place cream cheese, pumpkin, eggs, and vanilla together and stir until smooth, light and fluffy. Add in flour, baking powder, sugar, and cinnamon. Continue to mix together until well combined. Spoon in mixture into cupcake liners (fill 3/4 to the top). Place in oven and bake for 25-30 minutes. Muffins will look crinkled.

3. Once baked, place on cooling rack until cooled completely. Once cooled, remove liners and place in refrigerator until ready to be served. Top with whipped cream and cinnamon.
image
image
image
image

Benefits of Pumpkin

image

This lovely guest post is from the amazing Board Certified Holistic Health Practitioner and Food Toxin Expert; Leann Forst. She is the creator and author of ‘Groovy Beets’ which is an inspirational health blog with tons of nutritional information and healthy recipes. Check her out! 🙂 And since October just ended I thought we could all use one more month of pumpkins. Read below to find out all the great benefits:

6 Reasons Why You Should Eat Pumpkin
Pumpkin pie, pumpkin bread, pumpkin cupcakes…the number of yummy recipes you can make with pumpkin is endless! And for good reason, because adults and kids alike LOVE pumpkin. It’s so sweet, creamy and delicious and fills the room with an irresistible aroma when baked. As if this isn’t enough reason to eat more pumpkin, then here are 6 more that you may not be aware of:
Cancer Prevention – like their orange cousins the sweet potato, the carrot and the butternut squash, pumpkins are loaded with the antioxidant beta-carotene, which is linked to cancer prevention, according to the National Cancer Institute.

Fiber to Fill You Up – Most people should consume between 20 and 35 grams of fiber each day, according to the Harvard School of Public Health, but many people don’t get more than 15 grams. Fiber helps you digest your food efficiently, which helps your body absorb the nutrients from your food. One cup of pumpkin puree provides you with 7.1 grams of dietary fiber.

Digestion Support – Pumpkin puree contains about 10 percent of your daily requirement for potassium as well. You need adequate amounts of potassium to support healthy digestion.

Weight Loss – Pumpkin is a very low calorie vegetable and contains only 80 calories and one gram of fat. This makes it great for people watching their waist line.

Better Vision – A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, according to the National Institutes of Health.

Heart Health – Pumpkin seed oil is full of phytoestrogens, which is beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.

Don’t think you have to go grow and carve your own to get to the good stuff on the inside. But you do have to be selective on which packaged pumpkin you purchase (say that 3 times fast☺). Choose plain canned pumpkin since a cup of canned pumpkin puree with salt can contain over 500 milligrams of sodium!
Be aware that pure canned pumpkin is different than canned pumpkin pie mix, which is a less healthy product because of its high sugar content. A cup of canned pumpkin pie mix contains 71 grams carbohydrates, with many of them from added sugars, while a cup of pure canned pumpkin has 20 grams of total carbohydrates and no added sugars. Each cup of canned pumpkin pie mix contains 281 calories on average.

image

Leann Forst, MBA, CHHP
Board Certified Holistic Health Coach
www.groovybeets.com
Born and raised as an Iowa farm girl, Leann had been in sales and marketing for 20 years until her life turned an abrupt corner when faced with challenging health issues for herself and her family that traditional medicine could not help. As a die-hard researcher and determined mother, Leann healed her family and went on to becoming a Board Certified Holistic Health Practitioner and Food Toxin Expert studying over 100 dietary and healing theories at the Institute of Integrative Nutrition, the World’s Largest Nutrition School. Leann teaches moms to identify food toxins and triggers that are making their family sick. Please visit Leann at www.groovybeets.com for free health tips, recipes, guides and e-Book.

Frozen Pumpkin Mousse Pie

image
Well since it’s almost Halloween and Fall will be over before we know it….I try to squeeze in as many pumpkin recipes as possible because I love pumpkin, duh. This mousse pie can be enjoyed frozen or it can be enjoyed defrosted with a creamy and fluffy texture. The sweet and crispy gingersnap crust and pumpkin mousse is delectable. This is a lighter version of pumpkin pie with nearly 200 calories per serving…not too bad for a delicious fall dessert if you ask me!

Ingredients:
8 ounces gingersnap cookies
2 tablespoons butter; melted
1/3 cup plus 2 tablespoons light-brown sugar
1 cup canned pumpkin puree
1 teaspoon pure vanilla extract
3/4 teaspoon pumpkin pie spice
1/2 cup low-fat whipped cream
1 quart low-fat vanilla yogurt
Topping:
Whipped cream (I used low-fat)

Steps:
1. Preheat oven to 350 degrees F. Combine the gingersnaps, butter, and 2 tablespoons brown sugar in the bowl of a food processor; pulse to form fine crumbs. Press the crumbs into the bottom and up the sides of a 9-inch pie plate. Bake until the crust is set and golden brown, 10 to 15 minutes. Let cool on a wire rack for 15 minutes.
image

2. In a large bowl, stir together the pumpkin puree, vanilla, pumpkin pie spice, 1/2 cup whipped cream, and remaining 1/3 cup brown sugar until blended; stir in the yogurt. Spread into the cooled pie crust and freeze until firm, about 3 hours. Wrap tightly in plastic to freeze up to 1 week.

3. When ready to serve, transfer the pie to the refrigerator to soften slightly, about 30 minutes. Top with whipped cream (optional)…and waaaalah! Enjoy!
image