Pumpkin Spice without the Sugary Price

We are well into September now which means one thing: pumpkin spice everything season is in full swing! From lattes, pancakes, pies, cookies, yogurts, candies, candles, chap stick, and even Pringles! Maybe we are a little too obsessed, but if you just can’t resist, this is for you. I want to share some reasons that pumpkin can be a healthy addition to our diets as well as how we can incorporate it in order to enjoy all pumpkin everything all of the time without the sugar overload of many of the pre-made pumpkin foods and beverages that are widely available at this time of the year.

To begin, let’s talk about how healthy pumpkin itself can actually be! Pumpkin is a nutrient dense food, meaning it has a lot of nutritional value for not a lot of calories. One cup of pure pumpkin puree contains an abundance of vitamins and minerals including vitamin A, vitamin C, magnesium, phosphorous, and folate to name some. The most abundant vitamin in pumpkin is vitamin A, and one cup contains over 100% of our daily requirements of this. Vitamin A is good for the eyes, skin, heart, and can even delay aging and certain cancers. A serving of pumpkin is only 49 calories, and of this, there are 2.7 grams of fiber which is good for the digestive system and keeping us full. Now that we know all the benefits this fall fruit has for us, let’s dive into ways to enjoy it!

Even though you have full access to pumpkin flavored things to enjoy this time of year, it may not be the smartest to be consuming these products all the time, and they seldom contain enough real pumpkin to reap any of its benefits. There is absolutely no problem with treating yourself to these fall treats, but the Starbuck’s Pumpkin Spice Latte probably should not become your regular morning coffee. The reason for this is that many of the pumpkin treats contain loads of added sugar, so I am here to keep you from missing out on this fall essential while still staying on track with your health and wellness goals. Below, I am going to share a few recipes for you to enjoy while on the go, cuddled up in a warm fuzzy blanket watching Hocus Pocus, or enjoying time with family and friends.

Pumpkin Greek yogurt

One of my go to breakfasts/snacks/desserts is Greek yogurt due to its versatility and high protein content. Here is my fall twist on it!

Ingredients:

1 cup plain Greek yogurt
2 tbs. pumpkin puree
½ tsp. pumpkin spice
½ tsp. pure vanilla extract
1 tbs. maple syrup (add until desired sweetness or omit for a very low sugar treat)
any toppings (granola, fruit, more spices)

Instructions:

Simply mix all of these ingredients into your favorite bowl and enjoy!

Pumpkin Spice Latte

I am definitely a sucker for the pumpkin spice latte and yearn to enjoy this treat more than I should. That is why I have been making Danielle Walker of Against All Grain’s version. I have been making this as a coffee creamer so that it is easy to add to my coffee whenever I want!

These two recipes are just a couple of my favorites that are quick and easy to make, but below is another link for even more recipes utilizing pumpkin, so you can get into full fall spirit!

Happy fall everyone!!

- Mckenna La Fleur