Metro Fitness Blog

Healthy Pumpkin Breakfast Recipes

October 3, 2013 | Recipes 0 Comments

It’s that time of year where pumpkin is popping up everywhere…pumpkin spice lattes, pumpkin muffins, pumpkin beer…it’s definitely become a sign of the arrival of fall. Pumpkin doesn’t always have to be about sweets and treats. If you are in the pumpkin loving camp, I have two healthy breakfast ideas for you that incorporate the delicious orange puree.

pumpkin

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First, let’s talk about the health benefits of eating pumpkin. Did you know it’s considered a superfood?

– It’s packed with beta-carotene which is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease.
– There are seven grams of fiber and three grams of protein in each cup of canned pumpkin.
– One cup of canned pumpkin contains only 80 calories and one gram of fat.
– It contains many vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

(source)

 Pumpkin Banana Oatmeal

pumpkinoatmeal

 

Ingredients:

– 1/2 cup old fashioned oats or 1/4 cup quick cooking steel cut oats or any oat base you want (this bowl was a mix of oat bran and quick cooking steel cut oats)
– 1/2 banana, sliced thinly
– 1/4 cup canned pumpkin
– 1 tablespoon chia seeds
– 1/2 teaspoon cinammon or pumpkin pie spice
– Pinch salt
– Dried cranberries, raisins or golden raisins
– 1/2 cup milk of your choice (I like almond)
– 1/2 cup water (sometimes I do 3/4 cup milk and 1/4 water if I want creamier)

Optional toppings: nut butters like almond or peanut butter, jam or preserves, pumpkin or apple butter

Preparation:

Mix together all ingredients in a small saucepan and cook over medium low heat, stirring frequently until mixture has thickened. It should take 5-8 minutes to cook. Make sure you don’t crank the heat to high and boil the mixture because it won’t cook properly and will stick to the bottom of the pan. Low and slow is the way to go!

Yield: one bowl

Pumpkin Overnight Oats

pumpkin overnight oats

 

If you want a change from traditional hot oatmeal, I cannot recommend overnight oats enough. It’s kind of a spin on Museli but a thicker mixture featuring Greek yogurt. Overnight oats are a great option for those on the go or with limited time to eat in the morning because it can be prepped the night before.

Ingredients:

– 1/3 cup old fashioned oats or museli (I like Bob’s Red Mill Museli and you can soak it for 15-30 minutes and be ready to go!)
– 1/3-1/2 cup greek yogurt
– 1/4 cup milk of your choice (I like almond)
– 1/2 banana, diced
– 1/4 apple, diced
– 1/2 teaspoon cinnamon or pumpkin pie spice
– 1 tablespoon chia seeds
– Dried cranberries, golden raisins, etc.

Optional toppings: nut butters like almond or peanut butter, pumpkin or apple butter

Preparation:

Mix everything together in a bowl and leave in fridge overnight. I can usually get away with leaving them for 30 minutes to an hour if I make it in the morning. I use plain Greek yogurt and find that the banana and pumpkin butter on top sweeten enough for me but use vanilla yogurt or add honey if it’s too much for you.

Yield: one bowl

Enjoy!

 

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