I had so much fun today sharing my new pumpkin recipes at the N.E.W. Motivation Coaching Pumpkin Love Make & Take!
These lucky ladies joined the fun and made a tangy pumpkin vinaigrette, a pumpkin-nilla-chai smoothie with no added sugar (thank you very much!), and some sweeeeeeet and healthy pumpkin power bites.
But I’m really just writing this blog to share the pictures. So, here they are!
Why do we have such a fascination with pumpkin every autumn? Could it be the childhood memories of pumpkin carving, roasting pumpkin seeds, and the fun of dressing up for Halloween to go trick-or-treating? Or could it be the bombardment of some delicious pumpkin goodies being brought back on the market – hello PSL and Pumpkin Spice Cheerios – I see you!
I am firmly in the pro-pumpkin camp and will share some tidbits from an article I wrote way back in 2012:
Choose a pumpkin that is firm and has no visible damage or soft spots. The whole vegetable can be stored for months in a cool, dark, dry place. There is no need to refrigerate your pumpkins; they keep best around 55 Fahrenheit. Once you cut the pumpkin, however, it begins to deteriorate and only lasts a couple of days.
Pumpkin is a low calorie, fiber-rich, and nutrient-rich starchy vegetable. (Sorry my low-carb friends – pumpkin does not fall into the non-starchy veg category!) Pumpkin rates as a nutrition rock-star due to its vitamin A content. This is from the pigment, beta-carotene, which is a precursor to vitamin A and gives pumpkin its orange color. Vitamin A promotes healthy eyes and vision and is involved with immune function and reproduction. It appears that vitamin A reduces risk of certain cancers in non-smokers and may slow vision loss associated with age-related macular degeneration. While there are concerns with too much vitamin A from supplements, beta-carotene has no adverse health effects except for a change in skin tone to an orange hue. This could be an advantage if you find yourself without a costume for Halloween…
Seeds are typically packed with vitamins and minerals and pumpkin seeds do not disappoint. If you have the calories to spare, you will also get a hefty amount of magnesium, phosphorus, copper, and zinc (all over 50% DV) as well as 25% DV of iron. Only 5 of the 28 grams of fat is saturated fat and there is no trans fat.
My company – N.E.W. Motivation Coaching – is hosting a Pumpkin Love Make & Take Workshop next week and I would love to have you join us if you are local!
Whatever the reason, pumpkin is a delicious and versatile addition to your meals and snacks. And I’m not just talking baked pumpkin deliciousness like pumpkin pie or pumpkin breads… I’m talking some new ways to add pumpkin to your plate with a Pumpkin Vinaigrette, a Pumpkin-Nilla Chai Smoothie, and Pumpkin Power Bites!
Here is another delicious gluten-free, dairy-free, and vegan recipe. This spicy Mexican-inspired quinoa and beans bowl is a quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner. You could even top it with an over-easy egg and make it a breakfast (although it won’t be vegan with that egg on it!).
And, before I forget – if you join up for our email newsletter before October 1, you will get a special offer on the Go Gluten Free or the Get Started Coaching Packages! Join today!
Here is the printer-friendly PDF: Recipe -Spicy Mexi-Bowl
A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching
Makes 1 serving
INGREDIENTS & SUPPLIES
1 Mason Jar, 2-cup size
1 Tbsp Red wine vinegar (or to taste)
1 tsp Lime juice
1/4 medium Avocado (Florida), peeled and chopped
7 Grape tomatoes, halved
1 Tbsp Red onion, chopped (or to taste)
1 Tbsp Jalapeño, deseeded and chopped
1/2 cup Quinoa, cooked
1/2 cup Black beans, low-sodium canned, rinsed or cooked from dry
1 tsp Cilantro, fresh, chopped
DIRECTIONS
Nutrition per serving:
365 calories, 10 grams fat (1.5 grams saturated fat, 0 trans fat), 0 cholesterol, 153 milligrams sodium, 59 grams carbohydrates, 13 grams fiber, 4 grams natural sugar, 14 grams protein.
Notes:
We recommend making four servings at once – that way you use up the whole avocado – and can cook 3/4 cup of dry quinoa which should give you about 2 1/4 cups cooked.
We are so excited about publishing our first Celiac Disease ebook that we are sharing gluten-free recipes in advance of our gluten-free focused special deals for October! First up is a coconut, chocolate, chia seed pudding. So much yes!
This is one of three gluten-free, treats (snacks or desserts) we are showcasing at our next Make & Take Meal Prep Workshop but we love it so much we are sharing it with you here too. By the way, this recipe is also dairy-free and vegan! And yes, it can be all these things and still delicious!
If you want to also learn to make Peach (or Pineapple!) Cheesecake and the Peanut Pecan Dream, we invite you to join us at the October 13, 2017 workshop (or see Upcoming Events to find the next workshop!) where you get to make three gluten-free, healthy, and delicious desserts – that can also fit in as a great afternoon snack – and take four meal-prepped treats home with you. You will get the recipes and learn about what makes these treats a healthier option and what’s really going on with sugar and your health.
Yes, I said healthy AND delicious. I mean, where else can you get 10 grams of fiber, 20% of the Daily Value (%DV) for Vitamin D, and 50% of the DV for calcium in a dessert!?? This is one treat you can feel good about giving your little ones (or enjoying for yourself!) because this sugar comes with some solid nutrition as well!
Without further ado – here is the recipe! Click for printer-friendly PDF!
A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching
Makes 1 serving
INGREDIENTS & SUPPLIES
1 Mason Jar, 1-cup size
3/4 cup Almond milk, dark chocolate
2 Tbsp Chia seeds
1 packet Alternative sweetener
1 Tbsp Coconut, shredded, no sugar added
1 pinch Salt
2 Tbsp Coconut whipped topping
DIRECTIONS
1. Measure all ingredients except coconut whipped topping into blender
2. Blend for 30 seconds
3. Pour mixture into mason jar
4. Top with whipped topping
5. Close jar tightly and store in refrigerator until ready to eat (up to 3-5 days)
NUTRITION PER SERVING
250 calories, 14 g fat (5 g saturated fat, 0 trans fat), 0 mg cholesterol, 275 mg sodium, 30 g carbohydrates, 10 g fiber, 15 g sugar, 5 g protein plus 50% DV calcium and 20% DV Vitamin D
NOTES
This will have a slightly “gritty” texture due to grinding the chia seeds, you can skip grinding (and skip alternative sweetener) but you should refrigerate 2 days before serving or pudding will be much more liquid.
Reduce added sugar/carbohydrates by using unsweetened almond milk plus 1 scoop chocolate protein powder.
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