What are Pie Pumpkins?

Greetings wellness lovers!

I hope you have been enjoying the lovely season of fall! And hopefully you've been able to spend a little time in the kitchen, baking up some delicious seasonal (real food) treats! 

If any of you are like me, you may find yourself reading a fall recipe calling for a "pie pumpkin"... and wondering, what type of pumpkin is that... exactly?

Anyways, I have come to learn that a "pie pumpkin" is technically a pumpkin grown with the intention of eating/baking purposes, rather than for decorative use.

Pie pumpkins generally tend to be sweeter with a higher sugar content, and weigh between 4 - 8 pounds. There are several different heirloom varieties of pie pumpkins... common ones found at the grocery store are the  'Small Sugar Pumpkin' or 'New England Pie Pumpkin.'

Nutrition benefits...

Pie pumpkins are an excellent source of  beta carotene, calcium, potassium, and fiber. So if you haven't baked them into anything yet, or made a healthy soup out of them... what are you waiting for?

More benefits of pumpkins + links to recipes!

xoxoxo,
Ashley

{All Natural} Pumpkin Pie Sugar Scrub

Greetings wellness lovers!

Today I have a very special guest blogger... my dear sister Alyssa from Alyssa's Cooking Adventures! She has a heavenly health and beauty recipe to share with you! Mmmmm... I almost want to eat it!

Pumpkin Pie Sugar Scrub

by Alyssa Craft

It is officially fall! That means that we can all consume pumpkin-flavored and pumpkin-scented EVERYTHING without guilt. Or maybe you never felt guilty, but it felt wrong to me if I was craving something pumpkin-flavored in August. Fall is one of my favorite seasons so I like to indulge in it to the fullest.

To kick off fall, I wanted to create something with ingredients I already had around the house. I settled on making a pumpkin face scrub. This face scrub is very easy to make as it only requries a few ingredients. I prefer homemade face scrubs because store-bought scrubs typically have a long list of chemicals which is not good if you have sensitive skin like me. 

The benefits of this pumpkin scrub include:

Exfoliation: This helps to remove dead skin cells that can leave skin looking dry, resulting in brighter and softer skin.

Moisturization: The jojoba oil used in this recipe has a similar structure to sebum, allowing it to absorb easily into your skin.

Acne-control: Coconut oil has antimicrobial properties that can help destroy acne-causing bacteria. This may help in preventing future breakouts.

***

Pumpkin Face Scrub

Prep time:  5 mins

Total time:  5 mins

Ingredients

• ¾ c. brown sugar
• ½ tsp. pumpkin pie spice
• ½ tsp. cinnamon
• pinch of nutmeg
• pinch of cloves
• 2 tbsp coconut oil
• 1 tbsp jojoba oil

Instructions

1. Bring oils to liquid state if they are cold.
2. Mix all ingredients together.

***

I hope you enjoy this recipe. If you are up to it, get creative and experiment with different oils, scents and even sugars. Also, feel free to stop by my blog for more fall recipes to come!

Pumpkin season is in full swing!

Well, hello there!

Happy October 1st! Now that pumpkin season is in full swing... I wanted to talk about the benefits of the cheery autumn squash, as well as share some of my favorite pumpkin recipes!

What are the nutritional benefits of pumpkin?

Pumpkin is loaded in vitamin A, vitamin C, potassium,  fiber, and manganese. It's also an excellent source of folate, omega 3 fatty acids, copper, tryptophan, and B vitamins. (B1, B6, B3, B5)

Vitamin A is essential for healthy eyes, bones, teeth, skin, and the reproductive system. It's also an antioxidant, protecting against free radicals that can cause ailments such as heart disease and cancer.

Vitamin C is excellent for your body's immune system, helps your body manage stress, can lower high blood pressure, and is also a powerful antioxidant.

Potassium is an electrolyte that assists with maintaining the correct balance of water in your body. It regulates blood pressure and heart function.

Fiber assists with bowel function, helps maintain colon health, lowers blood cholesterol levels, helps control blood sugar, and is great for weight loss.

Manganese assists your body in metabolizing key nutrients, is excellent for bone health, helps your body synthesize fatty acids and cholesterol, supports the thyroid gland, and is beneficial for the nervous system.

Folate is beneficial to the heart, can alleviate depression, is necessary for proper brain function, and assists with the production of red blood cells.

Omega 3 fatty acids are known to reduce inflammation, increase immune function, and alleviate anxiety and depression.

Copper is essential for hair and nail growth, hair and eye pigmentation, brain and thyroid health, immunity, and energy production.

Tryptophan is an amino acid that is used as a building block in protein synthesis. It is necessary to regulate sleep cycles, pain, and moods. It's also a precursor to serotonin, a hormone that contributes to feelings of well-being.

B vitamins play an important role in cell metabolism by creating energy from the foods you eat. They are also critical nutrients to a positive mood and good memory.

Given the many nutritional benefits (and deliciousness!) of pumpkin... I hope you will immediately embark on an adventure to find some pumpkin and start enjoying this seasonal delight a.s.a.p!

To get you started, I've come up with a list of some excellent pumpkin recipes by fellow bloggers:

Paleo Pumpkin Bread by Elana's Pantry
Pumpkin Bars by Elana's Pantry
Pumpkin Gingerbread Smoothie by Oh She Glows
Homemade Pumpkin Butter by Oh She Glows
Toasted Pumpkin Seeds: Three Ways by 101 Cookbooks
Homemade Pumpkin Spice Latte by Averie Cooks
Clean Eating Pumpkin Fries by The Gracious Pantry
Harvest Pumpkin Soup by Martha Stewart
Roasted Pumpkin with Shallots and Sage by Martha Stewart

Have a lovely fall day!

xoxo,
Ashley

Special holiday treat + Integrative Nutrition book download!

Greetings health and wellness lovers!

And happy Friday! I am so excited to share my new favorite holiday treat with you today!

When a craving for something sweet, creamy, bread-y, and chocolate-y strikes... this treat is sure to make you happy!

Pumpkin Chocolate Chip Gingerbread Cake Bars!

But they aren't just any pumpkin chocolate chip gingerbread cake bars... they have a modern nutritional twist! Instead of using whole wheat flour, they are made with almond flour!

We all know almonds are amazing for you... but what can you tell people when they ask you "why would someone want to use almond flour?" Here's why...

Health Benefits
Almond flour, because it is simply ground almonds, offers the same health benefits as eating whole almonds. Eating nuts regularly can help your cholesterol, and a meta-analysis study published in the May 2009 issue of the "Journal of the American Dietetic Association" verified previous claims that almond consumption results in lowered total cholesterol. When you have lower total cholesterol, you may reduce your risk of heart disease or stroke.


Beneficial Nutrients
Almond flour contains 160 calories in 1/4 cup, and 320 calories in 1/2 cup. In contrast, whole-wheat flour has 204 calories in 1/2 cup. Almond flour is high in fat, with 1/4 cup containing 14 g of total fat, 1 g of saturated fat and no trans fat. The fat in almond flour comes mainly from monounsaturated and polyunsaturated fats. You get about 35 percent of your vitamin E requirement for the day, 20 percent of your magnesium needs and 6 percent of your daily requirement for both iron and calcium. Your body uses vitamin E for the health of your red blood cells, and magnesium for your muscle function, bone strength and energy needs. Almond flour also gives you 6 g of protein and 3 g of fiber per 1/4 cup, which is about 12 percent of your fiber requirements, if you aim for consuming 25 g a day.

Source: Livestrong

These cake bars can be enjoyed by everyone, because they are free of dairy and gluten! Here's the recipe!

Pumpkin Chocolate Chip Gingerbread Cake Bars

Ingredients:
1 cup pumpkin puree
1 cup agave nectar
4 eggs
2 cups blanched almond flour
1/2 teaspoon sea salt
1 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 cup chocolate chips

Directions:
1. In a food processor, combine pumpkin, agave, and eggs and pulse until mixture is consistent and smooth.
2. Combine pumpkin mixture with almond flour, salt, baking soda, and spices in a mixing bowl. Mix on high until batter is mixed well.
3. Pour batter into a greased 10"x15" casserole dish. Sprinkle chocolate chips over the top.
4. Bake at 350 for 30-35 minutes.
5. Cut into cake bars of desired size. Serve and enjoy! You can also freeze them to enjoy later!

They are heavenly over banana soft serve!

Have an amazing day! xoxoxo

Integrative Nutrition Fall eBook Recipe!

Today I am excited to share with you Integrative Nutrition's Fall Recipe eBook, featuring seasonal recipes created by IN students and grads!

And... I am honored to have my Pumpkin Pie Smoothie recipe published in it!

Pumpkin Pie Smoothie

(serves 1)

Ingredients:

• 1/2 c. pumpkin
• 3/4 c. almond milk
• 2 dates, pitted
• 1/2 banana, frozen
• 1 tsp. cinnamon
• 1 tsp. pumpkin pie spice
• 1/2 cup ice
• 1 tsp. vanilla
• optional: candied pecans

Directions:
Add all ingredients in a blender. (I use a Vitamix.) Blend until smooth.

If you are looking for healthy recipe inspiration using seasonal ingredients, give it a browse! You can view it online or download a PDF version.

Fall Recipe: Pumpkin Pie Smoothie!

Greetings!

I don't know about you... but I am ready for fall! The last week of August is a great time to begin enjoying pumpkin smoothies, right? ;)

Every August, I always have to remind myself that it is not fall, yet.... even though Michael's has had the fall decor out for a month! Yesterday I went to my favorite store, and learned that they are already selling Christmas decor!

Crazy...

Anyways, I just learned about a fall recipe contest that my beloved nutrition school, Integrative Nutrition is having!

25 entries will be selected to publish in their fall recipe ebook! This summer, my Tropical Mango Banana Sherbert was featured on the Integrative Nutrition blog! Naturally, I am excited at the chance to submit a fall recipe!

Experimental recipe #1... Pumpkin Pie Smoothie!

Ingredients:

• 1/2 c. pumpkin
• 3/4 c. almond milk
• 2 dates, pitted
• 1/2 banana, frozen
• 1 tsp. cinnamon
• 1 tsp. pumpkin pie spice
• 1/2 cup ice
• 1 tsp. vanilla
• optional: candied pecans

Directions:
Add all ingredients in a blender. Blend until smooth. Garnish with candied pecans, if desired. Simple!
*I use a Vitamix. If you are interested in purchasing one, I can get you free shipping!

This week's agenda:

• prepare handouts/giveaways for my clients
• get a pedicure with my mom today!
• update Facebook page
• finish the September newsletter
• create 'Healthy Kids' presentation for upcoming event
• get ready for 'Sugar Blues' seminar and webinar
• enjoy a reiki massage session!
• relax with my favorite yoga DVD
• get ready for my family's annual Mammoth trip!
• surprise Jon with an early Christmas present!

Have an amazing weekend!!

Pumpkin Pie Ice Box Cake!!!

I was genuinely excited to pull the (raw vegan) Pumpkin Pie Ice Box Cake out of the freezer tonight!

I used to love pumpkin pie when I was younger... but then I started avoiding it when I learned that it wasn't that great for one's health.

However, now that I know how to make things with better ingredients... I love it even more!!!

For the Crust:
Ingredients: 

• 1 cup almonds
• 1 cup pecans
• 1 cup date pieces
• 1 teaspoon vanilla 
• 1 teaspoon cinnamon
• 1 teaspoon sea salt

Directions:
In a food processor, blend the nuts until evenly ground. Add the dates, vanilla, cinnamon, and sea salt and continue to blend until it begins to form a ball. Remove the dough and press into a baking pan.

For the Cake:
Ingredients:

• 4 cups raw pumpkin, peeled and shredded
• 1 cup macadamia nuts
• 1 cup raisins, soaked in water, just to soften
• 4 to 6 pitted dates
• 1 cup agave
• 2 teaspoons vanilla
• 2 teaspoons pumpkin pie spice
• 1 teaspoon sea salt

Directions:
Place the pumpkin, macadamia nuts, raisins, dates, agave, vanilla, pumpkin pie spice, and salt into a food processor and blend until smooth. Pour into the pie crust and freeze!

For the Icing:
Ingredients:

• 1 cup young coconut pulp, packed
• 1/4 cup shredded, dried coconut
• 1/4 cup water
• 3 tablespoons agave, or to taste
• 2 tablespoons melted cacao butter
• 1 tablespoon melted coconut oil
• 1/2 teaspoon vanilla extract

Directions:
Blend the coconut, water, and agave until smooth and creamy. Then add the cacao butter and coconut oil. Pour over frozen cake! (And then put the entire thing back in the freezer.)

Crust & Cake recipes were adapted from here.

Icing was "White Chocolate Coconut Cream" from "Just Desserts."

Mmmm... Roasted Garlic Pumpkin Soup

Happy Thursday! Does anyone have any exciting plans for the upcoming Halloween weekend?

Aside from working, I plan on making plenty of yummy treats, watching Halloween movies by the fire with my significant other, Jon, and passing out candy to trick-or-treaters!

Speaking of making yummy treats, I cannot believe how much pumpkin has been getting devoured lately!

Pumpkin smoothies, pumpkin butter, pumpkin spice coffee, & now pumpkin soup with pumpkin seeds!

Oh, and stay tuned for pumpkin pie ice box cake! (It's vegan & raw, by the way!) It's a good thing that pumpkin is healthy!

The pumpkin soup was inspired by this recipe.

 
















Ingredients

• 1 small "sugar" pumpkin, seeded & diced
• 3 cloves of garlic
• 1.5 cups low-sodium vegetable stock
• 1.5 cups water
  cumin to taste
• sage to garnish (optional)

Directions
1. Roast pumpkin and garlic in oven at 400 degrees F for 45 minutes.
2. Once roasted, puree pumpkin, garlic, vegetable stock, & water together. (I used a blender)
3. Bring to a slight boil on the stovetop.
4. Add cumin to taste. Serve with  garlic roasted pumpkin seeds! (see * below) Garnish with sage if desired.

Simple, Easy, Quick! (I did steps 1-2 in the morning, and then had nearly-ready soup in the evening!)

* To make garlic roasted pumpkin seeds: wash leftover seeds from the pumpkin, toss with garlic power, and roast in the oven at 400 degrees while the pumpkin & garlic are cooking... but only for 12 -15 minutes!

Pumpkin Spice Specialty Coffee!

This morning I read a blog entry by Stefanie "The New Healthy." She was talking about Coffee Mate's "Pumpkin Spice" creamer (how it is delicious, yet packed with "less than desirable" ingredients)... and it got me reminiscing back to my college days, when I would get so excited to find this seasonal item in stores! (and used wayyyyyyy too much of it!)

Thankfully, I have weaned myself off of it since then, in favor of a homemade (and much healthier!) version.

Organic coffee + soy creamer + pumpkin pie spice = bliss!!)

Daily morning oatmeal... You've come a long way!

I cannot believe that until just a few months ago, I didn't even know what vegan overnight oats were!

Before I had any desire to spend time in the kitchen (or really cared about my health), my daily breakfasts consisted of (microwaved) oatmeal with cow milk (non-organic), raisins (with preservatives), and brown sugar. Yes, you heard right. That is what I ate. Every day.

Oh, how I wish I could go back in time and have a talk with my 14-21 year-old self!

Maybe if I only knew what food blogs were back then... (or had taken a food science class!) Things might have been different.

Anyways... at least things have changed. :)

The latest was "Pumpkin Ginger Cookie Vegan Overnight Oats:"

Evening Ingredients:
-1/3 c. oats
-1/2 c. almond milk
-2 T. pumpkin
-1/4 tsp. vanilla extract
-1 tsp. ginger (powdered)
-1 tsp. blackstrap molasses

Directions: Mix ingredients together and place in the fridge overnight.

Morning Ingredients:
-1 banana, frozen
-1/4 tsp. vanilla extract
-1 T. pumpkin

Directions: Take oat mixture out of the fridge and stir. Place frozen banana, pumpkin, & vanilla in a food processor and process until banana has a creamy consistency. Layer the oat and banana mixtures and top with crumbled ginger cookies!

Pumpkin Brownie Vegan Overnight Oats!

Good morning! I am delighted to report that the weather is still cool! (It's supposed to warm up again this weekend, so the current lower temperatures are going to be enjoyed while they are here!)

This morning I woke up to Pumpkin Pie Overnight Oats waiting happily in the fridge. The Banana Soft Serve layer was replaced today by pumpkin banana soft serve!

Toppings were leftovers- Chocolate Zucchini Bread, cut into "Brownie" chunks!

So healthy... but tastes just like desert!! And what a way to get in zucchini for breakfast! :)

Pumpkin Banana Soft Serve
Ingredients:

• 1 banana (frozen)
• 1 T. pumpkin

Directions:
Place banana and pumpkin in food processor until smooth & creamy!

Chocolate Brownie Cupcakes!

Does anyone else like Tim Burton's "The Nightmare Before Christmas?" My first impression of it was that it was one of the strangest movies I had ever seen... 

However, the movie has definitely grown on me! I don't know if it was riding the "transformed" Haunted Mansion ride at Disneyland during Halloween Time... or the soundtrack. Probably both. For whatever reason, I was inspired to make these "Jack Skellington" Chocolate Brownie Cupcakes! Oh... and they are healthy (and vegan), by the way. ;)

Anyways, the countdown to Halloween begins!! It's not so much that I particularly like the actual day of Halloween... it's the weeks & days leading up to it! The reason perhaps? I love, love, love pumpkins, so I am excited for any excuse to decorate, cook, & bake with them daily!













Ingredients:

1 1/4 c. spelt flour

1/4 c. cocoa powder

1 1/4 tsp. baking powder

3/4 tsp. baking soda

dash of salt

1/2 c. pumpkin

1/3 c. cane sugar

2 T. maple syrup

1/2 c. applesauce (unsweetened)

1 c. zucchini, grated

1/8 c. water

1/8 c. almond milk

1 tsp. vanilla

8 oz. vegan chocolate chips (Trader Joe's has them!)

Directions:

1. Combine the spelt flour, cocoa, baking powder, baking soda and sea salt in a bowl and mix well.

2. Combine the pumpkin, cane sugar, maple syrup, applesauce, zucchini, water, soy milk, and vanilla and mix well. Fold in chocolate chips.

3. Combine the wet ingredients to the bowl of dry ingredients and mix only until just combined (mixture will look thick and brownie like).

4. Place in greased muffin tins or liners. Bake approximately 22 minutes at 350 F (if bake too long the moist brownie will dry out). Makes 12 brownies.

(Recipe adapted from: All Ways Nutritious)
The recipe for the vanilla icing can be found here!

Pumpkin Pie Vegan Overnight Oats!

Good morning... and Happy Fall!

Yippee!!! Fall is finally here!! And it feels like it!

There is a fall-like essence in the air, and the shadows in the backyard are different. The high today is supposed to be 76... and I couldn't be happier!

Fall is my favorite season... can you tell?

Anyways, what you are seeing is quite possibly the most delicious breakfast ever. "Pumpkin Pie Vegan Overnight Oats!"

Evening Ingredients:
-1/3 c. oats
-1 c. almond milk
-1/2 c. pumpkin
-1/4 tsp. vanilla extract
-1 tsp. pumpkin pie spice
-1 tsp. agave nectar

Directions: Mix ingredients together and place in the fridge overnight.

Morning Ingredients:
-1 banana, frozen
-1/4 tsp. vanilla extract
-1 T. vegan chocolate chips

Directions: Take pumpkin pie oat mixture out of the fridge and stir. Place frozen banana & vanilla in a food processor and process until banana has a creamy consistency. Layer the oat and banana mixtures and top with vegan chocolate chips! Yum!! :)

Inspired by Angela's recipe.