It's Pumpkin Spice Season!

Tara Tomaino, RD

T&B Coach, Nutrition Director

Canned pumpkin puree (NOT canned pumpkin pie filling) can be a budget friendly and nutritious addition to your pantry staples. Here are a few of my favorite budget friendly, healthy ways to eat pumpkin during the fall:

• Pumpkin Overnight Oats: This is a great breakfast option that can be prepared in advance and grabbed on your way out the door on busy mornings. In a reusable container or glass jar combine  ⅓ of a cup each of plain Greek yogurt, oats (quick cooking OR old fashioned), milk of your choice, and pumpkin puree. Stir well to combine and sprinkle in cinnamon, pumpkin pie spice, or a little nutmeg. You can also add a few teaspoons of chia seeds, sliced banana, or a tablespoon of nut butter to the mixture as well (keep in mind adding additional fruit and nut butters will increase the carbohydrate and fat content). Put a lid on your container, give it a shake and let it sit in the refrigerator overnight. This is a great way to use up canned pumpkin if you have some leftover from other recipes.

 

• DIY Pumpkin Spice Latte – Save yourself $5 and make your own pumpkin spice latte at home! Making your own flavored coffee drink will also save you calories from added sugars – although you can specify how many pumps of flavoring when ordering at your favorite coffee shop, they may not always comply. At home you control how much sweetener is used! Make this recipe as written and see if you can get away with a little less sugar to save even more calories.
  • For 1 serving: Heat 1 cup of almond milk in a saucepot over medium heat. Once warm, add ¼ cup of pumpkin puree, 2 tsp of brown sugar, ¼ tsp of vanilla extract, and a pinch of cinnamon. Mix until combined and the mixture is smooth. Pour over your shot of espresso or add to your regular cup of coffee! Recipe from: https://healthyfamilyproject.com/recipes/kid-friendly-pumpkin-latte/

 

• Pumpkin Spice Yogurt Dip – Great for entertaining, to snack on while watching football, or for dessert…make this seasonal dip with only a few pantry staples! In a bowl combine 2 cups plain Greek yogurt, ½ cup pumpkin puree, 1 tsp pumpkin pie spice (4 tsp cinnamon, 2 tsp ground ginger, 1 tsp ground cloves, ½ tsp ground nutmeg, ½ tsp allspice), and 2 tablespoons maple syrup. Stir together until the ingredients are mixed evenly and chill until serving. Serve with apple or pear slices, graham crackers, or pretzels! Recipe from: https://fitfoodiefinds.com/worlds-easiest-healthiest-pumpkin-yogurt-dip-bonus-recipe/