Pumpkin Invasion: Healthy Pumpkin Pie, Cookies, Bread, Muffins, and Oatmeal Recipes

With fall time comes the need to bake with pumpkin...or is that just me? I LOVE the way it smells, the flavor, and I think it is just so fitting for the season. But hearing healthy and pumpkin in the same sentence when baking doesn't usually happen. Until now that is. These awesome pumpkin recipes are sure to woo your audiences! 

Healthy Pumpkin Pie 

(From Hungry Girl)

Ingredients:

For Crust
2 cups Fiber One Cereal (Original) 
1/4 cup light whipped butter or light buttery spread
3 tbsp. Splenda No Calorie Sweetener
1 tsp. cinnamon
For Filling
One 15-oz. can pureed pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute
3/4 cup Splenda No Calorie Sweetener
1/4 cup sugar-free maple syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Cool Whip

Directions:
Preheat oven to 350 degrees. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust. Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve. Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving! 

* I made this for my family last Thanksgiving and they LOVED it. It is really delicious! 

MAKES 8 SERVINGS
Serving Size: 1 slice  Calories: 133 Fat: 3g Sodium: 236mg Carbs: 28g Fiber: 9g Sugars: 8g Protein: 6g

Healthy Pumpkin Cookies 

Ingredients:
1 1/2 TBS butter
1 1/2 TBS unsweetened applesauce
1/2 cup brown sugar
1/4 cup honey
2 egg whites
1 TBS water
1/2 cup whole wheat flour
1/2 tsp salt
1 tsp cinnamon
1/4 tsp baking soda

1/2 tsp nutmeg

1/2 tsp ginger

1/2 tsp ground cloves
2 cup old fashioned rolled oats
1 cup pureed pumpkin

Directions:
1. Preheat your oven to 350
2. Mix together butter, applesauce, brown sugar, honey, egg whites, and water.
3. Add in your dry ingredients, and then your oatmeal and pumpkin.
4. Spoon onto cookie sheet (sprayed with Pam) and bake for 12 minutes.

Chocolate Chip Pumpkin Bread

 Ingredients

• 2 cups sugar
• 2 cups canned pumpkin
• 1/2 cup applesauce
• 1/2 cup fat-free vanilla pudding
• 4 large egg whites
• 3 cups all-purpose flour (I'd maybe try using 1/2 whole wheat flour 1/2 white)
• 2 teaspoons ground cinnamon
• 1 1/4 teaspoons salt
• 1 teaspoon baking soda
• 1 cup semisweet chocolate chips
• Cooking spray

Preparation

Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring well with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, salt, and baking soda in a medium bowl, stirring well with a whisk. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.
Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on a wire rack, and remove from pans. Cool completely on wire rack.

Nutritional Information

Calories: 152 (30% from fat) Fat: 5g (sat 1.2g,mono 2.5g,poly 1.1g) Protein: 2g Carbohydrate: 26.5g

Fiber: 1.1g Cholesterol: 0.0mg Iron: 1mg Sodium: 137mg Calcium: 10mg

 

Healthy Pumpkin Banana Muffins 

 Ingredients:

30 30

Servings Size

• muffins
  

Yield: 30 muffins

• 1 1/2 cups all purpose flour
• 2 cups whole wheat flour 
• 2/3 cup rolled oats 
• 1/2 cup oat bran
• 4 teaspoons baking powder 
• 2 teaspoons baking soda 
• 1/2 teaspoon salt 
• 4 teaspoons cinnamon 
• 2 teaspoons ground ginger 
• 1 teaspoon nutmeg 
• 1 teaspoon pumpkin pie spice 
• 3 ripe bananas, mashed
• 1 cup applesauce 
• 15 ounces canned pumpkin 
• 4 eggs, lightly beaten
• 1 cup granulated sugar 
• 1 cup packed brown sugar  

Preheat oven to 350 degrees F. Grease or line muffin tins with paper liners. Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl. Using whisk or spoon, stir until well mixed. Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth. Gradually beat in flour mixture. Beat just until combined. Spoon into prepared pans or tins (fill cups until just about full). Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean. Remove muffins from pan and cool on wire rack as soon as they come out of the oven. 

Pumpkin Pancakes 

 

Ingredients:

• 1 cup whole wheat flour
• 1/4 cup packed brown sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 2 egg whites, lightly beaten
• 1 cup nonfat milk
• 1/3 cup pure pumpkin 

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side. Makes 8-10 pancakes. Add in chopped apples, craisins, or mini chocolate chips for a touch of sweetness. Serve with maple syrup. 

Pumpkin Oatmeal

• 1/2 cup old fashioned oats 
• 1 cup water 
• 1/8 cup pumpkin 
• 1 teaspoon pumpkin pie spice 
• 1 tablespoon brown sugar  
• 1 (1 g) packet Splenda or Stevia 
• 1/4 tsp vanilla

In a bowl, combine all ingredients. Add some chopped nuts, if desired. Microwave oatmeal for 2-3 minutes depending on your microwave. Be careful of the oatmeal boiling over. This could also be done on a stove top, campfire, or in a slow cooker. Stir your oatmeal and enjoy!

zzzzzzzzzzzzzzz....

It's 1:05 AM. I should be asleep, but we just watched a movie that I managed to sleep all the way through, so I think I got a second wind. I actually wanted to see if my clock on my phone would change because Blackberries are known to be fickle at times with the time change situation. The good news...it totally did, so although it actually feels like 2:05 AM right now I just gained an hour. I love this part of daylight savings. The part where I get to sleep in instead of forcing myself to get up an hour earlier. Man spring is brutal!  

My advice to you? Utilize this hour to get into some good habits this week! If you are used to getting up at 7 for work, keep your body on the same schedule. Get up at 6 next week and get to the gym! Time-wise, your body won't know any different, but it will feel great from getting an early morning workout in. You'll even get a little extra sunlight in the morning!

P.S. Today was an incredibly beautiful day. I can't believe it's the first week in November. I'm sad to see the weather turn worse this week. I'm not ready. All I could think about today was how it was perfect weather for running outside and I wished I was doing it. My ankle is still giving me issues. One of these days!

Oh I love reality TV.

I am in love with garbanzo beans these days. I seriously just can't get enough. I am always looking for healthy, quick meals that are veggie filled and nutritious. I am LOVING my latest creation, that just so happens to showcase my favorite lil' chick peas. I don't even have a name for it...but it's good. 

 

Here's what I do...Slice up one zucchini and about a cup of broccoli and put them in a microwaveable tupperware with a splash of water. Place three of the four corners of the tupperware lid on the veggies so there is a small vent and put them in the microwave for five minutes. Drain the water off them, add about a half a cup of garbanzo beans, and about a half a cup of your favorite tomato or pasta sauce. I LOVE the Ragu Chunky Garden Combination because there are whole vegetables in the sauce. Place the tupperware in the microwave for another minute and then stir to combine. It's SO tasty. I ate mine for lunch today with some toasted whole wheat pita bread. It's Goooooood. 

I wasn't super stoked about doing my cardio mid-day today, but with my work schedule I didn't have much of a choice. At about noon I headed over to the gym to hop on my BFF as of late, the elliptical. I still can't run, climb the stairs, or do much else for that matter. I never thought I would miss the stairs, but there is a great feeling of accomplishment that comes with the revolving torture they bring. I hopped on the elliptical and was flipping through the channels hoping I'd find something on TV, and sure enough...Jack pot! Running Russel Simmons, anyone? I was completely enthralled for my hour sweat fest, and I was seriously sad when it was over. Just another show to try and remember to find on Hulu. Worth it. Finding something you enjoy watching, listening to, or reading is a GREAT way to make it through what can be a boring cardio session. Find a workout buddy you can talk with, or listen to inspirational talks or books while you work out. Better yet, do something you enjoy! Go for a hike in the mountains, ride a bike, take a kickboxing class. Find what works for you...but I still totally suggest my favorites...Running Russel Simmons, The Biggest Loser, Regis and Kelly, The Today Show, Modern Family, or Tori and Dean Home Sweet Hollywood.

The Hungry Runner Girl

You hear me rave about my fave spin teacher/idol all the time. She seriously is amazing. She just started a blog, which is awesome and you should follow, BUT she is also doing a giveaway of pretty much all my favorite things. Check here out HERE. 

P.S. She runs a 3:04 marathon. NBD.

You CAN do it!

Food Storage. My mom is a firm believer. Being a part of the LDS culture, it is a principle that my family has always practiced. I think that it is a great think to have on hand in event of a crisis, but a crisis doesn't have to just mean a natural disaster. What about the crisis where you have been eating SO well all week, and suddenly it's dinner time and you realize that you don't have any more fresh produce, or anything planned for dinner at all for that matter. This is where most people just turn to fast food, or they will make whatever sounds good at the moment disregarding all nutritional value. This situation can be avoided.

Last night I came home from spin to my bare cupboard, seriously I think I had like five items on my food shelf. A steamable pacakge of Uncle Ben's Brown Rice, a can of fat free vegetarian re-fried beans, my ginormous container of oatmeal, some peanut butter, and some Special K Protein plus cereal. I considered having oatmeal for dinner, which would make the second time I'd eaten it that day, but I really felt like I needed some veggies in me. That is when I remembered I had a frozen bag of stir-fry veggies in the freezer. I grabbed my brown rice, mixed up a quick Teriyaki sauce, threw in some corn and black beans that i had opened previously in the week, and voila...vegetable stir-fry just like that.Fast, easy, and super nutritious.

Here is a list of foods you should always have on hand that can save the day, nutritionally, that is.

- Canned Beans: Black, Kidney, Pinto, White, Garbanzo...whatever you'd like. They are great to throw in pasta's, salads, wraps, and soups. They are high in fiber and protein and low in fat. A definite winner.

- Canned Fruits and Veggies: You will have to decide which ones you will eat here because the consistency does get changed when fruits and veggies are canned. There are some winners though; green beans, corn, peas, beets, tomatoes, pineapple, mandarin oranges, peaches, pears, etc. These can be great as side dishes, in soups, on salads, on oatmeal, whatever your heart desires. It is really important with fruit that you are careful to avoid the fruits canned in heavy syrup. You aren't doing any favors by loading that fruit up with sugar and calories.

-Bottled/Canned tomato or pasta sauces

-Frozen veggies: a quick and easy addition to a meal.

-Frozen fruit/berries: great for protein shakes

-Brown rice and whole grain pastas: If you have these on hand it's quick to find something to complete the meal.

-Low fat soups and broths: pre-canned soup can be a huge time saver when you are in a crunch and need a quick meal. Aim for low sodium versions, and do without the creamy fattening choices.

-Frozen meat: Chicken, fish, lean cuts of beef and pork can make your quick, thrown together meal filling and good for you!

Stock up on these goods that last, and you'll never have an excuse not to eat healthy at home. Get creative!

Where are you investing your money?

I have an awesome client I have trained over the past few years. She just had a baby and is trying to work off some of the post baby weight that she gained. She said something today that was so incredibly profound I felt like I have to share it. We were working out this morning and she we were talking about the goals she was setting for the next few days. I just set her up with an Exerspy, (which is an updated and improved version of the bodybugg,) and so her goal over the past few days is to burn more calories. She has made some major improvements in the amount of exercise she is putting in and the consistency she needs as far as her workouts go. We discussed her diet in depth and decided that she needs to be more aware of the calories she is putting into her body. She has vastly changed her eating habits for the better since we first started working together, and the progress she has made has been so great to see. I really am so proud of her. 

One of her biggest vices is eating out. She doesn't love to cook at home, and with her small kids and husband she likes the convenience of stopping at a fast food place on her way home from wherever, and having dinner at the drop of a hat. This is so typical of how we as Americans are today. Home cooked meals around the table have become a thing of the past in many circumstances. We like the easy, instant gratification type satisfaction that comes from fast food. Fast food, which, more often than not is unhealthy. 

Well, as we were discussing how she can do better this week she was telling me how her friends are always wanting her to go out to lunch and dinner, and how expensive it gets. She then made this comment...

"I was thinking about how much money I spend to work out with a trainer, buy healthy food, and how I just bought this body bug. I put a lot of money into it, but then I realized how much money I spend on eating out at unhealthy restaurants and on treats. All of my money going towards trying to be healthy is being counteracted by all of the money I'm putting towards keeping me looking and feeling the way I am. I'm costing myself a fortune to stay the same." 

Profound, no? I hadn't ever though of the endless money we spend on eating out in this way. America is investing their money in being overweight. Funny to think that if we were to put that money towards healthy food options, we'd save money both from not eating out, and from not needing health care for our extreme obesity induced health risks down the road. So, the question is, where are you investing your money?

For The Girl Who Loves Pastries, You know Who You Are.

Sugar. America is basically addicted to it. In any form really; chewable, suckable, drinkable, lickable...you name it. It's been done. It's addictive, but why is that? Many people have created a habitual need for sweets. For example, let's say you routinely have dessert after dinner, and so now your body craves that sweetness every time you finish a meal. Or perhaps you keep a bag of Peanut M&M's in your desk drawer at work, and you munch on them throughout the day. Now whenever you sit in your desk at work it's like Pavlov's Dogs, you feel that need to munch on your M&M's. All habits are learned, so this means if we learned them, then we can unlearn them as well. Your routines CAN be broken, but that doesn't mean it will be a piece of cake, (no pun intended.) Cravings exist because we feed them, and so we continue to have them. We have to take control and cut out the sweets, in order to cut out the cravings.

Every time you have sugar your blood sugar levels spike due to the fact that sugar, and simple carbohydrates are absorbed quickly into the blood stream. To try and facilitate this rise in your blood sugar, your insulin levels rise. This creates a hormonal imbalance in your body, and sets off a series of hormone releases. You want to avoid an increased level of insulin because it is a storage hormone, excess insulin will cause you to store fat...which if you are constantly causing surges of insulin through eating a lot of sugar and refined carbs might create a problem for you. Insulin will work until it can get your blood sugar back down, and at that point there will be an excess of insulin released. Your body will want to raise the blood sugar again so there is something to counteract it, causing cravings for more sweets. Do you see the vicious cycle that is forming? 

Whole grains, lean protein, high fiber, and greens keep the blood sugar at bay. When you realize what those refined sugars do to your body it's no wonder every diet tells you to cut them out. FYI, the average American consumes about 115 pounds of sugar per year. That is a LOT of sugar.

So what should you do? If you are looking to cut down on your sugar make a log of what you are eating every day, writing down the grams of sugar that your ingesting. You might be thinking about the candy you eat as sugar, and failing to realize that the pumpkin bread, apple juice, protein bar, and breakfast cereal are packed full of sugar just as much if not more so than the candy you're eating. You should be aiming to eat no more than 30 grams of sugar per day, not counting the natural sugars found in fruit. If the average American is consuming 115 pounds of sugar per year that means the average American is consuming about 150 grams of sugar per day. Yikes! And we wonder why we have problems. 

If you're an addict, find some good healthy alternatives. Fruit, natural frozen yogurt, healthy cereals, etc. Cut out the sugar and you will see miraculous results with your weight loss.