Viewing entries tagged
pumpkin

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

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Hola Amigos! Did you know that without regular physical activity, the body slowly loses its strength and ability to function well? Active living means including physical activity in your daily life. You don’t need to spend hours at the gym to be an active person. Active living could mean just making small changes in your daily life, like walking to the store or to the gym, taking the stairs instead of the elevator at the mall etc. Any physical activity is proven to improve both mental and physical health. It tackles anxiety, depression and anger. #ActiveAugust is here to make you feel good and  improve your health. Be more active today! Fuel up with these healthy yellow recipes once you've finished your workout.

Spicy Pumpkin Seeds

Spicy pumpkin seeds for late night snacking // Recipe from the PumpUp Blog

Ingredients

  • 2 cups pumpkin seeds or squash seeds
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • Salt, to taste

Directions

Rinse pumpkin seeds in a colander. Spread evenly on a baking sheet and allow to dry for 1 hour or longer. Preheat oven to 275 degrees F.

Toss the seeds in the chili powder and lime juice. Add salt if necessary. Place the seeds back on the baking sheet and cook for 15 to 20 minutes. Remove from the oven, and allow to cool on a plate.

Coconut Popsicles

4 ingredient coconut popsicles - The perfect healthy treat that you never knew you needed. Make this recipe before the summer ends! // The PumpUp Blog

Ingredients

  • 1 can Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract

Directions

Add all ingredients to a medium bowl. Mix well. Pour into stainless steel popsicle molds. Freeze for 5 hours or until solid.

Yellow Spicy Superfood Smoothie

Spicy superfood smoothie - You'll never guess which ingredients are in this healthy breakfast recipe // The PumpUp Blog

Ingredients

  • 2 1/2 cups frozen mango chunks
  • 3  tablespoons  hemp seeds
  • 2 tablespoons dried goji berries
  • 1 teaspoon chili powder
  • 1 ½ cups apple juice
  • 1 cup water
  • 2 tablespoons freshly squeezed lime juice
  • sweetener, to taste (optional)

Directions

Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

Curry dressing for vegetables - Perfect for late night snacking! // Recipe from the PumpUp Blog

Ingredients

  • 1/2 cup plain, nonfat Greek-style yogurt
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt to taste

Directions

Blend everything together using a whisk, and serve with vegetables.

With Love,

Valentina

These easy and healthy yellow recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

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Happy Halloween! Can you guess what’s carved into these pumpkins? Carving a pumpkin can be a bit of a workout! It supposedly burns an average of 127 calories per hour for a 140-lb person. Thanks to PumpUp member @tungtied for sharing this photo!

Why pumpkin seeds are the best: benefits + recipes

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Do you roast your pumpkin seeds? Keep doing you.

They contain tons of heart-healthy magnesium, zinc, vitamin E, plant-based omega-3s, fibre, and are rich in beta-carotene and other antioxidants. Translation: pumpkin seeds are pretty good for you!

Shake them around every so often when you bake ‘em, or they burn.

5 delicious ways to roast pumpkin seeds

Thank you PumpUp member rach_kess for the photo!

5 Fall Treats You'll Fall In Love With - Get Healthy with Valentina

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These recipes were shared by PumpUp member @thehealthymexican. 

Autumn leaves are coming down in showers, yellow, red, orange and brown. The air is fragrant, crisp and cool. I´m wearing a snuggly sweater and cosy socks, thinking of what flavours remind me of this season. What definitely reminds me of autumn are the tastes of the fresh apples and pumpkins.

Maybe you are one of the many people who are, like me, overjoyed to welcome back the tastes of fall. 

Also Halloween is coming nearly and I know how much candy we are going to have on our hands, so it´s always good to have a healthy alternative to that. I am sharing with you treats made with fruits. I fell in love with these ideas so I hope you like them too.

  • Pumpkin Spice Smoothie
  • Pumpkin Soup
  • Apple Pie Dip
  • Frozen Ghosts
  • Orange Halloween Lantern Fruit Bowls

Pumpkin Spice Smoothie

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Ingredients

  • 1/2 cup pumpkin (canned or freshly cooked)
  • 1/2 frozen banana
  • 3/4 cup almond milk
  • 1/2 scoop (approximately 2 tablespoons) vanilla protein powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • Pinch of ground ginger

Directions

  • Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Soup

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Ingredients

  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree (you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.)
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped

Directions

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Apple Pie Dip

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Ingredients

  • 7-10 Dates
  • 2 heaping scoops of chia seeds
  • cinnamon
  • 2 cups of water
  • Apples

Directions

Let about seven to ten-ish pitted dates soak in 2 cups filtered water for one hour. After that pour dates into a blender, add two heaping scoops of chia seeds, & a bunch of sprinkles of cinnamon. Slice apples and enjoy!

Healthy Halloween Treats

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Frozen Ghosts

Ingredients

  • Bananas
  • Greek Yogurt
  • 1 Cup Dried Shredded Coconut
  • 12 Dark chocolate chips

Directions

Cut and peel a banana in half widthwise. Dip the bananas with the Greek yogurt and repeat until coated. Roll the banana in coconut. Place two chocolate chips for the eyes and one chocolate chip for the mouth. Freeze for at least 20 min and serve.

Orange Halloween Lantern fruit bowls

Ingredients

  • 3 Medium Navel Oranges
  • 1 cup Mixed Fruit

Directions

Slice off the tops of the oranges. Using a spoon, scoop out the pulp of the oranges. Cut out faces on each orange to resemble a Halloween Pumpkin Lantern. Fill each orange with mixed fruit and serve.

With Love,

Valentina

Follow Valentina on PumpUp @thehealthymexican and on Instagram at thehealthymexican9

 

These Gluten-Free Pumpkin Spice Muffins Will Give You Life

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This post is part of Zoë Desborough’s September Recipe Roundup. Follow Zoë’s blog, her PumpUp account (@zoedesborough), and check out the rest of her recipes here

So around this time last year, I was looking for some form of gluten free fall dessert I could make for myself that wasn’t so horrible.

Having a gluten intolerance by itself, it’s manageable honestly. It’s not that hard to avoid nowadays. But add in life-threatening egg and nut allergies. It’s like a pyramid, either you remove two and you’re still stuck with one, or you try to make up for one, and you have two you can’t handle. It’s a pain in the ass, especially when it comes to baking. You can easily remove gluten from your baking recipes, but you’re going to have to double up on binding agents (enter eggs), or use a different type of flour (enter almond flour). You see what I mean? There are plenty of substitutes for each of these allergens, but all of them combined in a recipe usually calls for disaster… I just have a memory of trying to make chocolate brownies once with rice flour and using a potato flour egg substitute… it looked like a pan of soil. Seriously.

Ok, so that was a depressing intro, but don’t fear! All that sadness had to be put out there so I could cheer you up! I have for you a gluten free, nut free and egg free donut/muffin recipe! Now, the original recipe intended for you to make donut holes, but depending on the type of flour you use, your batter may or may not have enough consistency to be shaped into a ball. So we’re going to go with muffins!

Homemade Pumpkin Spice mix (you probably have all these ingredients on hand so don’t go out and buy a pre-made mix)

-        3 tbsp. ground cinnamon

-        2 tsp. ground ginger

-        2 tsp. nutmeg

-        1 ½ tsp. ground allspice (also called Jamaican spices)

-        1 ½ tsp. ground cloves

Mix all together and store in container!

Pumpkin Spice Muffin/donut holes

For the muffin/donut holes

-        1 ¾ cups of rice flour (any other gluten free flour is fine EXCEPT FOR QUINOA)

-        2 tsp baking powder

-        ½ tsp. salt

-        2 tsp. pumpkin spice

-        ½ tsp. xanthan gum… most GF flour mixes have it already as an ingredient, so omit it… my grandfather is coeliac and my grandmother NEVER uses xanthan gum in her baking so its quite optional according to me.. but may explain why I couldn’t roll my dough in balls… to be determined

-        1/3 cup vegetable oil (walnut oil is a good substitute)

-        2 heaping tbsp. (1/4 cup) plain yogurt (vanilla is ok but NOTHING FRUITY)

-        1 tsp. vanilla extract

-        ¾ cup pumpkin puree (NOT PUMPKIN PIE FILLING)

-        ½ cup milk

Preheat your oven at 350 and line a mini-muffin tin (mine holds 24) with those paper cups, or grease it. In a large mixing bowl, combine all your wet ingredients and combine. In a smaller bowl, combine all your dry ingredients and combine.

Slowly combine the dry ingredients to the wet ones, and stir to make sure there are no air pockets or dry bits. Spoon your batter into the muffin molds. If your batter holds, you can roll them into balls and plop them in the paper cups.

Now they go in the oven for 15 minutes. Remove and let cool on a rack… Take time to inhale the amazingness they produce… My apartment smelled like a Starbucks Pumpkin Spice Latte for a few hours after I made these babies the other day.

If you made balls, you can dip them in melted butter then roll them in a mix of cinnamon and white sugar and let them sit. I am debating on making these for a Halloween party, but dipping them in chocolate to make like Pumpkin Cake pops kind of things. Yes?

Those who are used to baking gluten free, you’ll get used to the texture fast enough. If it’s your first time subbing eggs, well you’ll notice that these will be a little denser than what you are used to.

Secret. The recipe actually called for 1 egg. But I cheated ;)

I wanted to take the time to thank the PumpUp management for this opportunity, and also take the time to thank all of you lovely people, my PumpUp family, for encouraging me and pushing me to get up and get out on the days I really don’t want to do it!

Oh and if you happen to try any of my recipes, tag them with #healthyhungrystudent I want your feedback!

Follow Zoë’s blog and check her out on PumpUp @zoedesborough!!!

PumpUp your morning with 2 pumpkin-infused healthy breakfasts!

It’s officially fall, and that means that it’s time for apples, squash, and of course, pumpkin! If you love it as much as I do, you’re probably enjoying plenty of it these days, and today I’ve got 2 new ways for you to do just that. Not only is pumpkin tasty, but it’s also a superfood. It contains heaps of beta carotene, a powerful antioxidant that helps our immune systems to stay strong. This is super important at this time of year, especially if you want to maintain the quality of your workouts. Whether it’s a crunchy grab-and-go breakfast you want, or a nice comforting bowl of oats, I’ve got you covered with these 2 recipes.

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Pecan and Pumpkin Pie Spiced Granola

Prep Time: 15 mins

Cook Time: 50 mins

Ingredients (About 6 cups)

  • 1/2 cup each currants and dried cranberries, or any blend of the two
  • 4 cups rolled oats
  • 1 cup puffed millet (any whole grain puffed cereal could work here)
  • 1/2 cup raw pepitas
  • 1/2 cup chopped pecans
  • 3 packets stevia
  • 2 tsp ground cinnamon
  • 1 tbsp pumpkin pie spice, OR use the mixture that follows
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 3/4 cup pure pumpkin puree
  • 1 tbsp vanilla

Pumpkin Pie Spice

  • 2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground allspice
  • 1/4 tsp ground cloves

Instructions

  • Preheat the oven to 350°F.
  • Measure out the dried fruit but don’t mix it into anything yet! Set it aside.
  • Oil a large baking sheet or line it with parchment paper for easy clean up.
  • In a big bowl, mix together the oats, puffed millet, pepitas, chopped pecans, and pumpkin pie spice.
  • In a small pot, melt the coconut oil on the stove. Add in the pumpkin puree, maple syrup, and vanilla and whisk constantly until the mixture becomes runny. This should take about 1 minute over medium heat once the burner is hot. (Heating the wet ingredients will help to ensure they coat the dry ingredients more easily.)
  • Pour the wet mixture into the dry ingredient bowl, and stir well, coating as evenly as possible.
  • Pour the entire contents of the bowl onto the baking sheet. Use a spatula to make an even layer.
  • Bake for 20 minutes, then remove the pan from the oven. Use a flipper to break up any large chunks and continue baking for another 15-20 minutes, stirring occasionally.
  • After 35-40 minutes, the granola may still be a bit soft. Stir in the currants and dried cranberries, and allow it to sit on the counter until completely cool. At this point, the granola should also be much more crunchy. Store in air-tight glass jars or containers for up to 4 weeks.

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Vanilla Pumpkin Oatmeal

Prep Time: 3 mins

Cook Time: 4 mins

Ingredients (1 serving)

  • 1/3 cup rolled oats (gluten free if necessary)
  • 2/3 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 1/4 cup canned pumpkin
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 packet of stevia, to sweeten if desired
  • Optional topping: 1 tbsp dried fruit and nuts, such as pepitas, pecans, and dried cranberries

Instructions

  • Pour oats, almond milk, and vanilla into a small saucepan over medium heat.
  • Bring the pot to a boil, then reduce to a simmer for about 2 minutes.
  • Turn heat to low and stir in the pumpkin, cinnamon, pumpkin pie spice, and stevia. Continue to cook until the entire mixture is hot, adding a little additional almond milk if desired.
  • Transfer the oat mixture to a bowl and sprinkle dried fruit, nuts, and seeds on top.

I’m curious – what’s your favourite way to enjoy pumpkin? Share in the comments below!

About the Author: Outside of her full-time job, Angela is a fitness instructor, personal health coach, and blogger. When she’s not creating recipes and writing blog posts, she can be found running half marathons, traveling, and eyeing up her next purchase at Lululemon. To learn more about Angela, check out her blog, Eat-Spin-Run-Repeat.com. You can also get your hands on her free e-book, Creating a Whole Foods Lifestyle (complete with 10 healthy, delicious recipes) by subscribing to email updates.

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