Pumpkin Spice Protein Muffins

October 21, 2019December 9, 2019Leave a comment

It’s October and if you’re like me, you’re stocked up on canned pumpkin just waiting to be turned into somethin’ pumpkin spice. These healthy muffins gone pumpkin spice are a huge hit with the whole fam and the recipe is super easy, just the way I like it.

If you’re wondering why my muffins look green, it’s because they are…I add spinach to my baked goods to get extra nutrients into my kids…and myself! You bet I’m taking full advantage of this stage while my kids still think that pancakes and muffins are green! On the flip side, I also add chocolate chips, because it’s all about balance. Here’s what’s up:

Ingredients: (use organic if/when possible, recipe yields approx. one dozen muffins, can be made gluten free and vegetarian)

3/4 can (or 1.5 cups) pumpkin puree
4 eggs (3 if large eggs)
1/2 cup coconut flour (or any healthy flour)
1 scoop vanilla protein powder
2 tablespoons ground flaxseed
1 tablespoon applesauce
1 tablespoon coconut oil
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract
1 teaspoon baking soda
1/2 teaspoon sea salt
optional:
- 1 or 2 handfuls spinach
- dark chocolate chips
- walnuts or pepitas (pumpkin seeds)
- 2 tablespoons maple syrup, honey, or coconut sugar for added sweetness

Pre-heat oven to 350. Blend all ingredients (except chocolate chips and/or nuts) above using a high-powered blender (Vitamix is my go-to for lazy mixing.) I recommend reusable silicone cupcake/muffin liners (Amazon) but if using pan, grease with coconut or olive oil spray. Pour batter into individual muffin cups (mix in chips/nut with spoon as desired.) Bake for 35-40 minutes until cooked through. Enjoy!

One Healthy Breakdown: serve with a PSL to really get your fix!

Pumpkin Spice Apple Cinnamon Oatmeal

September 22, 2016September 21, 2016Leave a comment

This breakfast recipe is not only easy and healthy, but also clearly the epitome of fall. Autumn is surely the season for all things pumpkin spice and apple cinnamon. Breakfast should fuel your day with long-lasting energy and deliciousness. Check and check. Let’s dig in, shall we?!

Ingredients:

1/2 cup oats
1/2 cup almond milk or water (or milk of choice)
1/3 cup pumpkin puree
1 apple chopped or 1/3 cup applesauce
1/2 teaspoon cinnamon
dash of pumpkin pie spice
1/8 teaspoon salt
1 teaspoon honey or maple syrup (optional)
1 tablespoon pepitas (pumpkin seeds) chopped walnuts, or pecans

Instructions:

Add oats to liquid in pot on stove on medium heat. Once oats begin to cook and thicken, turn heat to low and add all other ingredients. Stir and finish cooking (should take about 5-8 minutes.) Once the oatmeal is thick, remove from heat and let cool a minute before serving. Feel free to top oatmeal (just for visual appeal) with apple slices and cinnamon, more pumpkin, sprinkled nuts, or nothing at all. Enjoy this hearty fall-flavored meal!

One Healthy Breakdown: fueling with fall foods.

Sweet Potato Protein Muffins

September 13, 2016Leave a comment

These sweet potato muffins were an insta hit! Packed with protein, fiber, and sweet flavor, you can’t go wrong whipping up a batch of these babies for an easy breakfast or snack! Dont’ be afraid to substitute the sweet potatoes for pumpkin as well!

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Sweet Potato Protein Muffins:

Makes 6 regular sized muffins. Note that I used 1 can of organic sweet potato puree; however, you could use 1-2 baked sweet potatoes – equal to about 1.5 cups of sweet potato if you prefer.

Pre-heat oven 350 degrees

Ingredients:

1 can sweet potato puree or the equivalent of 1.5 cups of baked sweet potato (as long as you have a good blender, you can leave skin on – it’s the healthiest part!)
1/2 cup raw rolled oats
5 eggs
1/2 teaspoon cinnamon
1/2 teaspoon / or a few drops of vanilla extract
3/4 teaspoon honey
2 tablespoons almond milk

Instructions:
blend or mix the above (I used Vitamix)
lightly coat muffin tin with coconut oil and pour mixture into pan, filling muffin just over halfway
bake muffins at 350 degrees for 35-45 minutes. Once muffins golden on top, check with a fork or knife to make sure that muffin is cooked through. Let cool and remove from tins. Enjoy and refrigerate leftovers.

One Healthy Breakdown: September tastes oh so sweet!

Pumpkin Carrot Zucchini Bread

October 12, 2015March 21, 2017

What is paleo, pumpkin-spicey, loaded with veggies, and tastes amazing? Pumpkin carrot zucchini bread, of course! So loaded with flavor that no one will know that it’s made of nothing but veggies, protein, and healthy carbs for energy…that can be our little secret. One loaf of this bread doubles as a kid-friendly breakfast and pre or post-workout fuel. All bases covered here.

Ingredients:

1.5 cups of pumpkin (or sweet potato) puree (I use Farmer’s Market organic)
1 zucchini
2 carrots
1/2 cup coconut flour (or sub another healthy flour)
4 eggs
2 heaping tablespoons unsweetened shredded coconut
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract
1 tablespoon coconut oil (melted)
1 tablespoon flaxmeal
1 tablespoon almond butter
3/4 cup almond milk
1 tablespoon pumpkin seeds (pepitas) to top
optional: 1 teaspoon pure maple syrup or honey for a sweeter treat

Preheat oven to 370. Grate the carrots and zucchini. If you have a Vitamix or high-powered food processor, feel free to use that instead (I did!) Add pumpkin, eggs, and flour and mix well. Add remaining ingredients (except pumpkin seeds) and blend until consistent. Pour batter into a greased (I used coconut oil spray) loaf pan, baking pan, or muffin pan. Top with pumpkin seeds. Bake at 370 for 45-50 minutes (for muffins, check after 30 minutes.) Ensure that bread is cooked through with a fork – bake for another 5-10 minutes if not. Remove and let cool before eating every last crumb. Feel free to also add nuts or chocolate chips for a sweet, crunchy treat!

One Healthy Breakdown: pumpkin spice and everything nice

Pumpkin Pie Parfait

September 30, 2014November 15, 2016Leave a comment

Who else has fallen deep into a love affair with pumpkin season and all it encompasses? I love it all, from the lattes to the scented candles. Pumpkin is an energy-packed vegetable low in fat, sugar, and calories, but high in flavor, nutrients, and warmth. If you’ve already mastered the pumpkin pancakes, pumpkin bread, and, of course, pumpkin pie, I happily bring you the prettiest in pumpkin creations: the Pumpkin Pie Parfait.

Ingredients: