NAFC NewsBlast - October 2017 | Ed 2


3 Ways to Get Pumped About Pumpkin

Written by: Tammy LeBoss, The FitPro Foodie
Source: NAFC Nutrition Coach, The 3-Season Diet by John Douillard

Pumpkin Smoothies Copyright: fahrwasser / 123RF Stock Photo

  • Ann’s Gluten Free Pumped About Pumpkin Pancakes
  • On-the-Go Pumpkin Smoothie
  • Packed with Power Pumpkin Juice

All of a sudden, summer collapsed into fall bringing with it comfort food cravings. Cravings tell us that our bodies need balancing, and need not be ignored. Instead of reaching for sweet treats and candies, aim to control insulin levels instead. Get pumped about fighting inflammation, improve your immune system, and satisfy those cravings at the same time—using the power of pumpkin.

Did you know that pumpkin is actually a superfood fruit? Consuming pumpkin when in season offers many health benefits. To get you pumped about eating more pumpkin try our top 3 recipes. Also, check out these fun facts about pumpkin:

  1. High in anti-oxidants which helps in promoting joint health, organ health, stress relief and soft tissue injuries.
  2. Contain over 200% of the recommended daily intake of vitamin A, which can help protect the eyes from cataracts and degeneration and improve night vision.
  3. Contain 11 mg of Vitamin C per cup, giving your immune system an extra boost.
  4. Contain 3 grams of fiber per cup, aiding digestions which can help promote weight loss.
  5. Rich in beta-carotene, an important antioxidant that neutralizes free radicals which can promote healthy skin, prevent premature aging and cardiovascular disease.
  6. Pumpkin seeds are high in protein and plant-based fatty acids, which can help regulate cholesterol levels, protect against arthritis and improve brain function.
  7. The pulp and the seeds are rich in magnesium required for bone and tooth health.
  8. High in potassium and zinc which help to prevent the onset of cardiovascular disease and hypertension. Zinc also supports the immune system, skin and fertility.
  9. Contain L-tryptophan, a chemical compound that can promote a sense of well-being.
  10. Contain 564 mg of potassium per cup (banana has 422 mg/cup), making it a perfect post-workout recovery food.

Ann's Gluten-Free Pumped about Pumpkin Pancakes

Get in the mood for comfort food. It’s cold, rainy and blustery outside. It’s your day off from work and you’ve cozied up in your jammies, holding a toasty cup-of-joe, cuddling with your favorite canines. What could make this moment more perfect? Annie’s gluten-free pumped about pumpkin pancakes! Give this guilt-free, gut-friendly comfort food recipe a try.

Start by grinding the first ingredient in a food processor. Once ground, combine it to the second ingredient on the list, almond flour. You may also grind up raw pumpkin seeds in a food processor and make a flour out of it as a substitute it for the almond flour. Combine all the following ingredients:

  • 1/2 cup Trader Joe's gluten-free oats
  • 1/4 cup Trader Joe's almond meal
  • 1/2 tsp baking powder
  • 1/2 cup unsweetened almond milk
  • 2 heaping tbs organic canned pumpkin
  • 1 large egg
  • 1 tbs raw honey (add another teaspoon if prefer sweeter)
  • 1 tsp walnut oil
  • 1/4 tbs vanilla extract
  • 1/8 tsp almond extract
  • 1/8- 1/4 tsp Himalayan pink salt to taste
  • Chopped walnuts or pecans (optional)
  • Wisk everything together with an electric mixer.  Heat skillet on medium heat.  Lightly butter skillet and slowly pour mix into skillet.  Turn pancake when edges are slightly browned and bubbles form. For an extra boost of healthy Omega-3’s, top with a handful of toasted pumpkin seeds which will add a crunchy texture to each bite. Be sure to savor every bite and every comfy, cozy moment!

On-the-Go Pumpkin Smoothie

Get even more pumped about pumpkin seeds which are high in protein, zinc, b-vitamins, complete E, magnesium, phosphorus, manganese, phytosterols, Vita A, C, and potassium. It’s easy to include pumpkin seeds in savory dishes, salads and smoothies. For example, try this quick and delicious smoothie recipe as an ‘on-the-go’ breakfast or as a post-workout treat. Simply blend in a blender a couple of dates, toasted coconut, 1/2 banana, pumpkin seeds and unsweetened almond milk, and voila- you’ve got a healthy meal replacement on the go!

Packed with Power Pumpkin Juice

According to nutritional doctors such as Dr. John Douillard, eating fruits and veggies that are in season such as pumpkin (during the fall season), we’re optimizing on its nutritional value. Bright and easy to absorb, pumpkin juice is a nutrient-dense food. When properly extracted it can serve as a powerful anti-oxidant rich ‘fuel’ for our bodies. Here’s all the ingredients you’ll need for a packed with power pumpkin juice:

  • 1 raw pumpkin (get the freshest and buy local)
  • 1 raw coconut (use a spoon to scoop out meaty goodness)
  • 1/2 cinnamon stick (aids in digestion)
  • 1 vanilla bean (extract the seeds)

Cut up pumpkin and coconut and extract juices with a slow juicer. If a slower juicer is not available, use a blender and strain accordingly. Add cinnamon stick and vanilla bean seeds. This recipe may be more labor-intensive than others, but it’s worth it! Give it a try and know that you’re doing your body good. ☺

Written by: Tammy LeBoss, The FitPro Foodie

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