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Updated: Mar 1, 2019


Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chili.

And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthful snack and a good source of several nutrients, including zinc, which is essential for many body processes including immune function.

To toast your pumpkin seeds, first rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning.

Here is a pumpkin recipe from you may enjoy!

Pumpkin Cheesecake Smoothie Recipe

The vanilla yogurt makes this smoothie taste like pumpkin cheesecake. You'll think it should be in a pie shell. Feel free to add some vanilla or unflavored protein powder in for an additional protein boost.


1 cup canned pumpkin 1 cup low-fat vanilla yogurt 1 cup fat-free milk ½ teaspoon ground cinnamon ¼ teaspoon vanilla extract 2 teaspoons sugar sprinkle of nutmeg


  1. Combine all the ingredients except the nutmeg in a blender or food processor.

  2. Blend until smooth.

  3. Pour into a glass and garnish with a sprinkle of nutmeg.

For a nuttier taste and another burst of nutrition, add ¼ cup toasted wheat germ to the blender. (Calories increase to 270 per serving and fiber bumps up 1 gram.)

Nutrition Information

Serving size: 1.5 Cups Serves 2

Calories: 210; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 150mg; Total Carbohydrate: 41g; Dietary Fiber: 4g; Protein: 12g.


Head over to our Nutritional programs or contact me at and lets get you structured right away, I absolutely look forward to working with you, and bon apetit.

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