pumpkin

Pumpkin Cider Muffins

We've made it through our first official week of Autumn.  The older I get, the more I realize that I'm a Fall kinda person.  The Summer is nice and all (hello beaches and flip flops and berries), but there's just something about the Fall that's refreshing.  I like rediscovering my sweaters that were hibernating during the hotter days and I really like when the barista knows that the latte I just ordered is supposed to be hot.  In the Summer, it always seems to puzzle people that I still enjoy a hot cup of coffee!

Driving around town, I get excited to see the Halloween and Fall decor on suburban stoops everywhere as we begin several months of back-to-back holidays to look forward to.  There are bails of hay, some semblance of a colorful leaf kid's craft hanging on the door, and pumpkins - one for each family member - lined up on the steps.  I love that.  In fact, that's the extent of the future for all the pumpkins we hunted for today.  For the following recipe, I highly recommend purchasing (organic, BPA-free) pumpkin puree.  Unless, of course, you're a glutton for punishment and lots of extra work...??

I dreamt up these Pumpkin Cider Muffins when I was feeling left-out for seeing cider-everything.  Don't get me wrong, I can get down with some apple cider, but where did the cider doughnut craze come from?  

Here's what I needed... a healthier, tasty, Fall-like baked good that made my house smell like one of those toxic candles that we no longer buy.  If it was healthy enough to work as breakfast, a snack, or dessert and could be made in batches and frozen so I don't have to make them 28 times this season....even better!  

Hope you enjoy these Pumpkin Cider Muffins as much as my family does.

Happy All-Things-Pumpkin Season!

 

In good health,

Tara

PumpkinCiderMuffins.jpg

Pumpkin Cider Muffins

 

Ingredients:

  • 1.5 cups pumpkin puree
  • 6 eggs
  • ½ cup honey
  • 6 T coconut oil, melted
  • 2 tsp apple cider vinegar
  • 2 cups almond flour
  • 1 cup coconut flour
  • 1 tsp baking soda
  • 2 T cinnamon
  • 2 tsp nutmeg
  • ½ cup walnuts

Directions:

1.    Preheat oven to 350 F.

2.    In a large bowl, combine all ingredients. Mix well.

3.    Spoon batter into paper-lined muffin tin (or grease muffin tin).

4.    Bake for 22 – 25 minutes (until golden brown and toothpick inserted comes out clean).

5.    Optional: Serve with nut butter and hemp / chia seeds on top to increase protein content.

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Snack Attack - Pumpkin Pudding

Raise your hand if you're on the pumpkin-everything-until-January bandwagon.

I'm right there with ya!  ;-)  If you answered no, first of all, what's wrong with you?  Kidding!  Or am I?  Regardless, you may know someone (like a child, a spouse, a friend) who DOES love pumpkin everything.  Here's a super-quick, easy, and healthy recipe that works well as a snack, a dessert, a dip for fruit, mixed into oatmeal, under granola, or on top of yogurt.  The kitchen is for creativity!  How do you plan to eat this Pumpkin Pudding?

In an earlier social media post, I promised you guys some nutrition facts.  I think there's a time and place for counting calories, protein, etc.  I don't believe it's for everyone or forever, no matter what your situation is.  I'm a strong believer in listening to your body, balancing hormones, reducing stress and cravings, and eventually being able to be so in tune with your own needs, that there's no food journaling or strict tracking needed.  That being said, it IS helpful sometime.  Example: If you want to start your health journey and have NO IDEA how many calories you take in on a typical day, you may want to track for a few days to get a baseline.  Or, as in this case, I created this recipe custom for a client of mine that has Gestational Diabetes.  She needed something high in protein, high in fiber, low in carbs/sugar, and wanted it very "pumpkin-y".  Haha!  So, here you have it...

  • 150 Calories
  • 8g fiber
  • 12g net carbs
  • 11g protein
  • 1 full serving of veggies
Pumpkin Pudding

Pumpkin Pudding

Ingredients:

  • 1/2 cup pumpkin puree
  • 4 T peanut flour (a.k.a. powdered peanut butter)
  • 1 tsp cinnamon
  • 1/2 tsp stevia
  • 1/2 tsp nutmeg or pumpkin pie spice

Directions:

1. This is the easy part - mix all ingredients together in a bowl / mug / cute cup.  That's it!  Enjoy immediately, store in fridge up to 3 days, or freeze and serve at a later date for your holiday party.

Enjoy.  In joy.  In health!

Tara

Pumpkin Protein Cookies

Have you ever just thought to yourself, 'Gee, I really need a cookie that's':

  • Gluten-free, dairy-free, soy-free, and nut-free
  • High in protein
  • Has a low glycemic index
  • Lots of healthy fats / omega 3s
  • Is quick, easy, and has just a few ingredients
  • Is a serving of fruit AND veggies
  • Smells as delicious as it tastes
  • Can be prepared ahead of time for the whole week / whole family
  • Is tasty enough for dessert, but healthy enough for breakfast or lunch boxes

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Yes?!?!  Well, today is your lucky day then!  Ok, I'm a bit of a nerd (you knew that, right?).  :-)  But, if this even piques your interest a little bit, check out my new recipe:

 

Pumpkin Protein Cookies

Ingredients:

  • 1/2 cup pumpkin puree
  • 1 large egg, beaten
  • 1 large, ripe banana (mashed)
  • 2/3 cup oats
  • 1/2 cup flaxseeds, ground
  • 1 scoop protein powder (I suggest pure hemp or pea protein)
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt

Optional mix-ins: 1/4 cup crushed walnuts, raisins, pumpkin seeds, or any combination.

Directions:

  1. Preheat oven to 350 degrees F.
  2. Mix all ingredients together (add optional mix-ins last).
  3. Scoop cookie-sized amount of batter spaced-out onto greased baking sheet.
  4. Bake at 350 degrees F for 12 - 14 minutes - until edges are golden brown.
  5. Allow to cool and remove with a spatula.
  6. Gobble them up!
The cookies are cooling off and making the kitchen smell like Autumn!  

The cookies are cooling off and making the kitchen smell like Autumn!  

Would you like to learn about nutrition once and for all?  How to: lose weight, lose fat, clear the brain fog, increase energy and productivity, decrease fatigue, clear those pesky skin conditions, and just feel AMAZING in your body once and for all?  Check out my nutrition email course!  We go over all of this and more in a very compact (read: easy and not time-consuming) way.  Here's how it works… for 4 weeks, you will receive a weekly email from me with everything in one spot.  This includes:

  • The lesson for the week
  • Goals and action steps for the week
  • Recipes that relate to that week's content
  • Bonus resources that can be printed out to help further (meal prep guides, ingredients to avoid at the food store, etc.)

And…. you get email support from me throughout the 4 weeks together as well!  Need me to help you understand one of the lessons better?  I will do that!  Want me to make suggestions on tweaking a recipe to your needs/tastes?  Just ask!

P.S. No official homework!  Nothing to turn in - it's not that kinda class.  This is to educate you on the biggest asset you have for yourself, your family, and your livelihood - HEALTH!  You will get through the reading in just 20 minutes a week that can be done whenever it's convenient for you.  The recipes are yours to keep and play with whenever you are ready.  The information is priceless and will transform your life.  I know that's a bold statement, but it's the truth.  ;-)  Once you feel energetic and fabulous, think about how that changes your day-to-day!

Read what some former students said about the course...

Tara is a miracle worker! I’m not even done with the course yet and I find myself sleeping better and making healthier choices.
— A.N.
My migraines are gone. I didn’t take the course thinking that would be an area I see an improvement in. I will never go back to my old ways now.
— L.R.
I have a long ways to go, but I lost 7 pounds just by following Tara’s special formula for balancing meals and snacks. I’m never hungry with all this healthy food. It’s the first time in my life I am losing weight and not feeling deprived. No products or gimmicks.
— O.B.

These testimonials make what I do feel so, SO amazing!  Thanks for sharing, guys!

Are you ready for a transformation (or at least a leg-up on this whole nutrition/health thing)?  The investment is $47.  Check out this program and my one-on-one coaching programs under "Online Booking".

Have a wonderful day!

In health,

Tara